Working out at home offers many benefits for men and is a great way to stay in shape , promote fat loss or (especially for beginners) gain muscle mass. Let's face it, years spent in the gym can be exhausting. Plus, you can start to stagnate , the environment is no longer as stimulating , and your motivation to commute can start to wane over time. So working out at home can put "new blood in your veins" .
In addition, after the age of thirty, many men reach a stage where they simply don't have the time they could devote to the gym due to other commitments. Unfortunately, most men also give up exercising - which is obviously bad in the long run.
If a man reaches a stage in his life where he cannot go to the gym for any reason, it is advisable to think about how to keep exercising . Below we offer you a list of the main and proven exercises that you should try to include in order to maintain your physical condition and muscle mass.
Even the more skeptical ones eventually admit after a while that home exercise is an interesting change and has something to offer .
You will achieve the best results if you follow the basic principles for achieving muscle protein synthesis and sleep . We also recommend that men significantly limit alcohol and fatty, heavy foods. Plant and animal sources can serve as a source of protein.
A proven list of home exercises for men
| Exercise | Set/repetition/length | Body part involved |
|---|---|---|
| Syby on the horizontal bar | 4 / max., min. 40 total | back |
| "Angels" on the belly | 4 / max, min 80 | back |
| Push-ups, standard / variations | 4 / max., min. 100 total | breasts, hands |
| Squats, standard | 4 / max., min. 100 total | thighs, buttocks |
| Jump squats | 4 / max. min. 60 total | thighs, buttocks |
| Lunges | 4 / max. min. 80 | thighs, buttocks |
| English books | 4 / max. min. 60 total | whole body |
| Plank | 2-5 minutes | middle of the body, shoulders |
| Hanging/lying leg raises | 4 / max. min. 40 | belly, thighs |
| Running in the middle heart rate zone | 5-7 km, 10-12 km | aerobic exercise |
Example of a home workout for men
Depending on your time, train 2-3 times a week. Run 1-2 times a week. Take two days off a week for recovery .
| Day | Exercise/Activity |
|---|---|
| After | push-ups, push-ups, squats, hanging leg raises |
| Tue | - |
| Wed | triceps push-ups, "angels" on the stomach, English push-ups |
| Thu | short run, 5-7 km |
| Fri | push-ups, push-ups, lunges, plank |
| Sat | - |
| No | longer run, 10-12 km |
Proper technique for home exercises
Mistakes
They are the king of exercises and are the absolute foundation of every workout. If you have a barbell at home, you've won half the battle. If not, nothing happens, the exercise can be replaced with "Angels" on the stomach.
"Angels" on the belly
An effective way to train your back muscles , which to some extent replaces push-ups. This exercise should not be missing from your rotation.
Cranks
Start in a push-up position with your arms extended. It is important to keep your abs tight and your back straight . Begin the downward movement by bending your elbows.
Squats
Stand with your feet shoulder-width apart . Bend your knees and lower yourself to the ground, choosing the depth that is comfortable. Squats are effective even without weights .
Jump squats
You add a dynamic element to your squats , jumping up to engage your calves. You'll also get really out of breath with this exercise.
Lunges
Different variations of lunges target different parts of the legs and glutes, and lunges should be in some form in your weekly rotation every time.
English books
A complex and relentless combination of push-ups and jumps that engages the entire body .
Plank
Static full body hold. Focuses on strengthening the core and abdominal muscles . You will also feel the arms and shoulders with this exercise.
Hanging leg raises
Hanging leg raises are an effective way to work your abdominal muscles as well as your grip .
Lying leg raises
An alternative exercise to hanging leg raises, which is also very effective for strengthening the abdominal muscles and thigh flexors .
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