5 Effective Exercises Every Man Should Incorporate into His Fitness Routine
As men, we always want to be healthy and fit. To achieve this, it is important that one follows a fitness regime which encompasses all activities. The following are five useful exercises that men should adopt in their training programs.
1. Squats
Why consider doing squats?
A squat is a powerful exercise that works out on your quadriceps, hamstrings, buttocks, & hips which are very important for general fitness!
How to Do It:
Begin by standing with your feet shoulder width apart
Lower your body by bending at the knees and pushing your hips back like sitting on a chair
Keep your chest up and back in a straight line
Move all the way down until your thighs become parallel to the floor before you push through your heels so as return back at the starting point
Tips:
Before using weights start with squats using only your body weight.
Watch Out For These! Your knees should not go beyond your toe line to prevent injuries.
2. Push-Ups
Why consider push-ups?
This is because push-ups help you to develop endurance in certain parts of the body such as the arms hence it falls under resistance training category.
How to Do It:
Begin with hands slightly wider than shoulders & in plank position.
Lower yourself up to almost touching the ground with your chest area.
Push yourself back to where you began while ensuring everything remains linear.
Tips:
Ensure that your elbows make an angle of 45 degrees relative to your trunk.
In case standard push-ups prove too difficult, begin with knee push-ups.
3. Deadlifts
Why Consider Deadlifts?
It builds back muscles, glutes & hamstring strength better than any other exercise also increase overall strength including grip power.
How to Do It:
Position your feet hip-width apart on the floor under the barbell.
Hinge at your hips & knees to grab the bar with both hands.
Raise the bar off the floor by extending your hips and knees while maintaining a straight back.
Control the descent of the barbell back to the floor.
Tips:
Maintain a tight grip on the bar throughout.
Ensure that your back stays straight so as to avoid getting injured.
READ ALSO: 5 Reasons to Avoid Drinking Cold Water for Better Health
4. Plank
Why do planks?
This exercise is great for developing all areas of the core with some additional focus on shoulders, back and glutes as well – what a perfect way to enhance one’s posture!
How to Do It:
Get into a forearm plank with your elbows under your shoulders.
Your body should form a straight line from head to heels.
Try to hold for a minimum of 30 seconds but longer if possible.
5. Pull-ups
Pull-ups not only build strength in the upper body and improve grip but also ensure that the lats, traps, and biceps are well engaged. They might get really challenging, but it’s all worth the sweat because of how it details the upper body.
How to Do It:
Grip a pull-up bar with hands slightly wider than shoulder-width apart, palms facing away from you.
Pull yourself up until your chin is above the bar, squeezing your shoulder blades together.
Lower your body back to a starting position in a controlled manner. Tips for Proper Form: If pull-ups are too challenging, first train them assisted or with resistance bands to build up strength.
Source: Xtrememediaonline.com
