8 Home Fitness Routines for Men
How to Exercise at Home for Men
Men 'being' 'geek' is because they like to stay at home, don't easily go out, but 'geek' men also need to exercise. You can exercise without going out of the door. Exercise is really everywhere. As long as we pay attention to our health at all times, health will never refuse you. Below we introduce several fitness exercises:
1 Close-grip push-ups to strengthen the chest muscles
This action is mainly to train the man's chest muscles. In the living room or dining area, put two stools on the left and right, and use both hands to support, lean down and up. 12 reps for a set, do three sets. Remember when doing push-ups, contract your abdomen and chest, try to stretch your chest muscles, making the chest muscles full and shaped. In addition, this action also has the function of correcting hunchback.
2 Sitting posture leg lift
This action is mainly to train the abdomen. Put a stool on the empty ground at home, sit on it, use the power of the abdomen to lift the legs, and cross the legs upwards.
This reduces excess fat in the abdomen and makes the abdominal muscles strong and perfect. Lift up 15 times, do three sets, you can take a short rest in between, but don't take too long.
3 Biceps lift to strengthen the arms
This action mainly trains the hands. You can complete it by sitting on a stool at home. Use two unopened mineral water bottles as dumbbells, lift them up parallel, but remember that when doing so, the upper arm should remain close to the torso, fix it with the power of the biceps, to increase the power of the hands. 15 reps for a set, do three sets.
4Wall-assisted squat to strengthen the legs
You need to select a wall at home, hand-hold the wall, use the power of the legs to slowly squat down, the hand should hold a small object, such as boiled water, squat down when lifting, to train the legs, and also eliminate the excess fat in the legs, making the outer shape of the legs also better. 15 reps for a set, do three sets.
5 Bent-over row to strengthen the back
This action mainly trains the back, increases the power, but also reduces the back fat, and shapes the back lines. Stand in a vacant yard in the middle, hold two unopened mineral water bottles, knee-bend slightly, slump the waist, straighten the chest and lift the hips, rely on the power of the back to pull the mineral water bottles upwards, while the shoulders are retracted inwards. 12 reps for a set, do three sets.
Prone extension to strengthen the waist: This action is mainly to train the waist. Lie prone on the bed, use your hands to hug your head, then use the power of your waist to extend upwards. To strengthen the waist power, 15 reps for a set, do three sets.
Long time lying on the bed can do fitness exercises
1Cross-shaped crossing method: Lie on your back, lie flat, both arms are placed on both sides of the body, the palms are facing down, both legs are simultaneously straightened 45 degrees, in this posture, both legs are up and down or left and right crossing, this action mainly trains our thigh front muscles and lower abdomen. Each exercise 6 sets, up and down, left and right crossing for 3 sets. Each set 30 times crossing action.
2Leg extension method: The same preparation posture as above, then both legs perform the action of mimicking the extension of a bicycle, maintain uniform breathing, don't hold your breath, when pushing the legs forward, don't let the heel touch the ground, maintain a position 10-20 cm away from the ground. This action mainly trains the leg flexibility and lower abdomen muscle. Each exercise 4 sets, each set lasts for 30 seconds. Can persist for 1 minute is excellent.
3Both ends up and down method: First, lie on your back, both arms are extended and placed on your head, both legs are straight, both legs are opened by 10cm, then both arms and both legs touch the vertical position of the body. Then drop down, the limbs should not touch the ground again to touch, repeat it, this action mainly trains the waist, the back of the thigh, the shoulder and the upper back muscles. Each set 20 times. Each set 3 groups. Then prone, the preparation posture is the same as prone, after that, the limbs try to lift upwards, you will feel the waist is tightened, then drop down, the limbs should not touch the ground again to lift up, repeat it, this action mainly trains the waist, the back of the thigh, the shoulder, and the upper back muscles. Each set 20 times. Each set 3 groups.
After completing these actions, the muscles of the whole body are more or less stimulated, and finally do a whole-body stretch and relaxation. After that, you can get up. When doing other things, through these groups of actions to make the fat metabolism continue. Even if you don't go out of the house, you will not grow more fat. In fact, exercising is so simple.
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