If you have ever joined a health or fitness club you will be familiar with the enormose benefits of exercising your body everyday. For real men, the following 7 exercises is recommended for them. You must not necessary do all of them at the same day, but try to do at least one or two of them in a day and in no time you will reap from the fruit of your fun.
1. Squats
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Squats are versatile, and you can do them with no equipment.
“The most important thing with the squat is proper form,” says Jim White, owner of Jim White Fitness & Nutrition Studios in Virginia Beach and Norfolk, Virginia. Stand tall with your feet at hip-width distance apart, shoulders relaxed. Look ahead to keep your neck aligned with your spine, and hold your arms straight in front of you or on your hips. Slowly squat as if you’re about to take a seat in the coveted office chair behind you, keeping your heels planted on the ground and torso upright. Aim for eight to 12 reps.
“The most important thing with the squat is proper form,” says Jim White, owner of Jim White Fitness & Nutrition Studios in Virginia Beach and Norfolk, Virginia. Stand tall with your feet at hip-width distance apart, shoulders relaxed. Look ahead to keep your neck aligned with your spine, and hold your arms straight in front of you or on your hips. Slowly squat as if you’re about to take a seat in the coveted office chair behind you, keeping your heels planted on the ground and torso upright. Aim for eight to 12 reps.
2. Lunges
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Here’s another move that will keep your core and legs toned,
White says. Make sure your upper body is straight, shoulders are back
and relaxed and your chin is up. Step forward with one leg, and lower
your hips until both knees are bent at a 90-degree angle. The front knee
should be directly above the ankle; your other knee shouldn’t touch the
floor. Maintain weight on your heels when you push back up to your
standing position. Want a challenge? White suggests adding a bicep curl
with dumbbells or walking forward during lunges to keep things
interesting. Eight to 12 reps will do the trick.
3. Cardio
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Sweating it out for 20 to 40 minutes on the treadmill or elliptical might be the only kind of cardio you’re
familiar with, but it won’t necessarily impact your metabolic rate – or
how fast your body burns calories – says Nick Balestriere, a health
coach at True Health Integrative Systems in Boca Raton, Florida.
Consider adding an anaerobic exercise – like sprinting or jumping – when
you’re done with an aerobic activity, which brings your exercise to a
more intense level and boosts your metabolism in the process.
4. Yoga
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Take a deep breath. Namaste.
“A lack of deep breathing really begins to exacerbate other problems in
the human body,” Hackley says. To improve your breathing and
flexibility, consider taking a yoga class.
During intense yoga workouts, breathing slows down, as opposed to
speeding up like it would during a brisk cardio routine. In addition to
training your body to breathe, you’ll also stretch tight or unused
muscles, White says. That’s important because inflexible muscles can
lead to lower back problems, tightness and muscle tears, he adds.
5. Planks
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Ugh! Planks. You love them or hate them, but this grunt-worthy exercise will strengthen your core.
“They’re great for spinal stability and back pain,” Balestriere says.
Get low to the ground as if you’re going to do a pushup, with your
elbows bent 90 degrees and both forearms resting on the floor. Keep your
body a straight line from the top of your head to the tips of your
heels. Cup your wrists together if they hurt from the pressure. “Start
off trying to do it as long as you can, then try to beat that every
day,” White says. Body-weight resistence
Building muscle isn’t just for bodybuilders. When you’re doing resistance exercises, you’re building and maintaining the amount of thickness in your bones, otherwise referred to as bone mass and density. This kind of exercise is easy to squeeze into your daily routine, too, even if you’re on the road. Balestriere suggests purchasing inexpensive suspension straps, which you can carry in your bag. “You have the ability to do single arm chest presses, leg curls and core work, and you don’t even need to leave your hotel room,” Balestriere says. “Resistance training is extremely important for both genders in preventing osteoporosis.”
Building muscle isn’t just for bodybuilders. When you’re doing resistance exercises, you’re building and maintaining the amount of thickness in your bones, otherwise referred to as bone mass and density. This kind of exercise is easy to squeeze into your daily routine, too, even if you’re on the road. Balestriere suggests purchasing inexpensive suspension straps, which you can carry in your bag. “You have the ability to do single arm chest presses, leg curls and core work, and you don’t even need to leave your hotel room,” Balestriere says. “Resistance training is extremely important for both genders in preventing osteoporosis.”
7. Functional training
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Functional exercises train
the muscles that are used for everyday activities like mowing the lawn –
such as the chest, triceps, quads, hamstrings, glutes and calves.
“Functional training can make you stronger for your job,” Balestriere
says. By sprinting, jumping, lifting, twisting and bending, you prepare
your body for common daily tasks by simulating the movements they
require. You might, for example, incorporate kettlebells and weights into your lunges to simulate vacuuming, or do deadlifts to work the muscles you’ll need for yardwork.
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