What are some home fitness programs for men?

As the economic level gradually improves, everyone's life is getting better and better. However, there are certain foods or certain drugs that are harmful to your health, so fitness is imperative. As a result, various fitness facilities emerged, and people's bodies could be fully exercised, but going to the gym cost a lot of money, and people could not afford it. In fact, you can also exercise at home, so what are some home fitness plans for men?

Home Fitness Program for Men:

Morning: Run (06:30) for half an hour, then stretch the ligaments, and then do 5 sets of 20 with dumbbells (one hand), with a 5-minute interval in between, switching between the left and right hands.

Afternoon: 30 push-ups, then add 2 more push-ups every day, that is, 32, 34, 36, 38...keep it up!

Evening: Before going to bed, do 35 push-ups, 15 sit-ups, and then go to bed. Remember to combine work and rest and provide nutrition.

In fact, dumbbells can also be used as push-up stands to practice push-ups. As long as you want to exercise, you can do a lot of tricks with a pair of dumbbells, just do different movements. The purpose is the same, which is to activate the six meridians in the arms. There are 6 more meridians on the human feet, so you should add squat exercises or horse stance exercises. If the horse stance is too painful, you can change to running stairs, which is also very effective.

Let me talk about the misunderstandings about exercise: many young people, including myself in the past, like intense, explosive exercise. Although such exercise is exhilarating, it is very dangerous and can easily cause muscle deformity and rigidity, that is, the kind of muscular man. This will lead to weak muscle reaction strength. Healthy muscles should be symmetrical and elastic. When exercising, one must pay attention to the breathing rhythm, and secondly, apply force evenly. Finally, the most important thing is to relax and massage the muscles, which can quickly restore muscle fatigue, allow the muscles to be nourished by fresh blood, and achieve the best exercise effect.

If you want to increase muscle plasticity, you need to do a little more exercise. The key is to replenish nutrition after exercise. It's high protein. It’s best to eat a few eggs. You can eat more foods like beef and fish, but only after exercising. If it is the upper body chest muscles and latissimus dorsi, it is recommended to use a barbell. Dumbbells mainly work the biceps. You can also do pushups with dumbbells on the ground. Then there are sit-ups and squats. Do squats with weights. Can shape thigh muscles. You can also jump rope at home to exercise your calves. There must be scheduled and planned training. Don't fish for three days and dry the net for two days. Training can be arranged 4 to 5 days a week. Once in the morning and evening. Running can also be included. Middle and long distance running is best.

1. Push-ups

Regular push-ups. Do not place anything in front or behind, keep your hands slightly wider than your shoulders, and when you go down, your chest should almost touch the ground. The muscles stimulated by this movement are mainly the middle part of the pectoralis muscle, followed by the anterior deltoid and triceps (the opposite side of the biceps, for newcomers who don't understand). Just do 3 sets a day. If you can complete 12 reps independently in one set, add a little weight on your back. Push-ups with hands too high. It mainly exercises the upper part of the chest muscles. Beginners don't need to do this because you don't have chest muscles. You should exercise the middle part of the chest muscles first. This movement is done to further perfect your chest and is an advanced exercise.

The footsteps are raised. It exercises the lower part of the chest and is also an advanced exercise that is not for beginners.

2) Keep your hands wider than shoulder width apart. Mainly exercises the triceps and the inner side of the chest muscles.

When working out at home, start with 3 sets of push-ups with wider arms, then 3 sets of push-ups with narrower arms. For students who have spare energy, 5 sets of each of the 2 movements are enough. The more the better is not necessarily true. You need to give your muscles strong stimulation in the shortest possible time. If your training time is a marathon, it will only consume a lot of physical strength. Moreover, the hormone secretion time during exercise is about 1 hour. If it exceeds this time, the exercise effect will be very poor.

2. Pull-ups.

This is the second all-around warrior project, which aims to shape perfect back muscles and strong biceps. The training method is the same as above. The main muscles stimulated are the chin-ups, which mainly stimulate the teres major (the muscle behind the armpit), the upper and middle part of the latissimus dorsi, the biceps, the brachialis, and the forearm muscles. This exercise requires a high initial strength. Beginners who can't do any of them can practice hanging bars first. In addition, it is recommended to buy 2 dumbbells. After doing this exercise, it is recommended to do 3 sets of dumbbell curls to fully and thoroughly stimulate the biceps. These 2 exercises are simple, convenient, and effective. It takes no more than 40 minutes. Done~

3. Squats.

If you don’t have a barbell at home, you can hold dumbbells (dumbbells can be bought on Taobao or a nearby supermarket). Hold a dumbbell in both hands, stand up, and squat down. It’s very simple. The most important key to the movement is that when you stand up, your waist must be perpendicular to the ground. Don't bend over when you stand up. Firstly, it will stimulate your waist, and secondly, the force borne by the leg muscles will be dissipated by your waist. Try to squat down slowly. If you squat down quickly, you will inevitably rely on inertia when you stand up, which is meaningless. The deeper you squat, the more you can stimulate the gluteus maximus.

After reading the above introduction to men’s home fitness plans, I think everyone should have some understanding. These fitness methods are indeed feasible. You can get a good exercise without spending any money and achieve real and effective results. You just need to stick to the plan for a long time and not give up halfway.