Training at home offers men many advantages and is a great way to stay in shape, support fat loss or (especially in the case of beginners) gain muscle mass. Hand on heart, years spent in the gym can be a grind. On top of that you may start to stagnate, the environment is no longer as stimulating and the motivation to travel there may start to fall over time. Home training can therefore give you “fresh blood in your veins”.
After thirty, moreover, a lot of men reach a stage where they simply no longer have the time they used to be able to devote to the gym because of their other commitments. Unfortunately most men also give up training - which in the long term is of course wrong.
If a man reaches a stage of life when he cannot go to the gym for whatever reason, it is worth thinking about how to stay training. Below we offer you a list of the main, proven exercises to try to include in order to maintain your physical fitness and muscle mass.
Even the more sceptical eventually admit after a while that home training is an interesting change and has something to it.
You will get the best results if you follow the basic principles for achieving muscle protein synthesis and sleep. We also recommend that men significantly cut down on alcohol and fatty, heavy meals. Both plant and animal sources can serve as a source of protein.
A proven list of home exercises for men
| Exercise | Sets/repetitions/duration | Part of the body involved |
|---|---|---|
| Pull-ups on the bar | 4 / max., min. 40 in total | back |
| "Snow angels" lying on your front | 4 / max, min 80 | back |
| Push-ups, standard / variations | 4 / max., min. 100 in total | chest, arms |
| Squats, standard | 4 / max., min 100 in total | thighs, glutes |
| Jump squats | 4 / max. min 60 in total | thighs, glutes |
| Lunges | 4 / max. min 80 | thighs, glutes |
| Burpees | 4 / max. min 60 in total | whole body |
| Plank | 2-5 minutes | core, shoulders |
| Hanging / lying leg raises | 4 / max. min 40 | abdomen, thighs |
| Running in the middle heart rate zone | 5-7 km, 10-12 km | aerobic exercise |
An example home workout plan for men
Depending on your time, train 2-3 times a week. Include running 1-2 times a week. Keep two days a week free for recovery.
| Day | Exercise/Activity |
|---|---|
| Mon | pull-ups, push-ups, squats, hanging leg raises |
| Tue | - |
| Wed | triceps push-ups, "snow angels" lying on your front, burpees |
| Thu | short run, 5-7 km |
| Fri | pull-ups, push-ups, lunges, plank |
| Sat | - |
| Sun | longer run, 10-12 km |
Correct technique for the home exercises
Pull-ups
They are a king exercise and are an absolute basic of every workout. If you have a bar at home, you are halfway there. If not, never mind, the exercise can be replaced by "snow angels" lying on your front.
“Snow angels" lying on your front
An effective way to work the back muscles, which to some extent replaces pull-ups. This exercise should not be missing from your rotation.
Push-ups
Start in a front support with your arms straight. What matters is bracing your core and a flat back. Start the downward movement by bending your elbows.
Squats
Stand with your feet shoulder width apart. As you bend your knees you move towards the floor, choosing the depth according to comfort. Squats are effective even without weights.
Jump squats
You are adding a dynamic element to squats, jumping up to bring in the calves. This exercise will also get you properly out of breath.
Lunges
Different variations of lunges load different parts of the legs and glutes. In some form, lunges should be in your weekly rotation every time.
Burpees
A complex and unforgiving combination of a push-up and a jump which involves the whole body.
Plank
Holding the whole body statically. It focuses on strengthening the core and the abdominal muscles. With this exercise you will also feel your arms and shoulders.
Hanging leg raises
Hanging leg raises are an effective way to work the abdominal muscles and also your grip.
Lying leg raises
An alternative exercise to hanging leg raises, which is also very effective for strengthening the abdominal muscles and the hip flexors.
Comentarii (0)
Nu există comentarii la acest articol. Fii primul care lasă un mesaj!