Men who can't do this will definitely be ridiculed by the opposite sex.

People who go to the gym for the first time usually look around, pay special attention to those who are in shape, and then imitate their movements. But the outcome is usually not ideal, and you may even end up hurting yourself. This kind of mistake does not only happen to novices, even experienced people may make this mistake. Below we have listed 5 basic movements that every man should master to lay a good foundation for his fitness.

1. Squat

Squats are an important and basic movement that does more than just give you an ideal body shape. If I had to choose only one exercise for the next few days, I would definitely choose squats. Functionally, squats work your entire body, especially your core muscles, making your other movements easier. Standing, walking, running and jumping will become easy if you squat regularly and correctly. At the same time, when you carry a lot of weight, it will stimulate your body to release hormones to promote muscle growth.

2. Standing Overhead Press

The key word is standing. When you are sitting, you can use some equipment to help you complete the movements. When you are standing, you have nothing to lean on, so you have to activate every muscle in your body to help you complete the movement. If you want to work your core muscles, try pressing a heavier weight overhead. Being proficient in this movement can greatly improve the quality of your bench press, pull-ups and push-ups.

3. Pull-ups

Many people don't like pull-ups because this movement is relatively difficult, but always avoiding this difficult movement will lead to some defects in your muscle training. Pull-ups can be said to be the most important exercise for training upper limb strength muscles. Why? Because it is more efficient than other actions and less prone to cheating. If pull-ups are too difficult for you, you can start with a small number of exercises and gradually train yourself to more standard sets of pull-ups. At the same time, be careful not to rock back and forth on the horizontal bar. What you want is efficiency, not quantity.

4. Plank

This action seems simple, but many people do it incorrectly. As long as you do it correctly, you can say that this one movement is enough to exercise your core muscle groups. At the same time, you can do plank anywhere and do not need any other auxiliary equipment. If you can hold on perfectly for two minutes without shaking your body, it will be a significant improvement in your body stability.

5. Stretching

Many people will ignore these warm-up exercises. Without sufficient warm-up, you cannot ensure that your movements are fully stretched, which means that the effect of your exercise will be compromised. Generally speaking, warm-up exercises for the hips are particularly important because almost every movement you make involves the hips. Try to memorize some simple warm-up moves so that you are less likely to forget that you need to warm up.