40 Minutes, Men Who Exercise Full Body Can Do It At Home
It is surprisingly easy for boys to get a calorie burn, which builds muscle at home in 40 minutes. No gym required - and you do not even have to leave the comfort of your living room. All you need is a few pieces of basic equipment (such as a wooden ball, a dashbell and a dumbbell set) and inspiration from the couch.
First, a 10-minute Warm-Up
Like any other exercise, you need to start with the right warmth. "The goal of warmth is to get your body ready and ready for the exercise you are planning to do," said Samantha Clayton, a well-trained trainer who works with top athletes as vice president of sports and fitness education. eHerbalife Nutrition.
"You want blood flow and prepare the muscles and tendons that will be doing the work in your system. Because warming is about preparing the body for movement, you will want to make strong and stretching movements, on the contrary. It is static."
Start with five minutes of simple cardio to improve heart rate and warm muscles. Then, think about the next exercise, and make sure the large muscle groups you are going to guide feel comfortable and ready to go. "The best warm-up is what you consider for your planned training. Then with each set of exercises, do a lower, slower and controlled version of the warm-up," Clayton said.
Cardio
Do: 60 seconds to the next and repeat twice.
- 60 seconds run in place
- 60 seconds of jumping jacks
- 60 seconds high knees
Move 1: Running in space
- Pretend you are running, but stay in one place.
Move 2: Jumping Jacks
- Begin to stand with your arms at your sides.
- Skip your feet out a few feet and raise your arms up.
- Jump your feet together and lower your arms.
Move 3: High Knees
- Stand tall as you raise your right knee toward your chest.
- As you put your right foot down, immediately lift the other knee to your chest.
- Continue to rotate your knees as fast as you can.
Weight Loss Exercise and Strong Stretching
Do: 45 seconds of each of the following exercises.
- Squats are overweight
- Lungs
- Swimming of the Swimmer
- Strong shoulder stretch
- Basic vertical twists
Move 1: Weight Loss Squat
- Stand with feet apart at hip width.
- Bend your knees and bend at the waist to stay squat.
- Tighten your knees and hips to move back, pressing your glute upwards.
Submit 2: OK
- Stand and take a big step forward on your right leg, bending both knees to 90 degrees.
- Go back so that your right foot meets your left.
- Repeat on the opposite leg.
Activity 3: Swimmers' Hugs
- Bring your arms wide to the side so that your body is in a T-shape.
- Rub your arms around your body as if you were hugging yourself.
- Swipe your arms back and open them wide as they can move smoothly.
Move 4: Strong Shoulder Stretching
- Hold the resistance band with your arms straight in front of your chest.
- Lift the belt over your head, holding it until you can get it right.
- Hold for a second, then lower back.
Submit 5: Default Context Context
With the elbows bent and the arms high at the waist, use your spine to twist your torso from one to the other.
Lower Men's Exercise
Legs are a big muscle in your body and an area most guys don't care about, so train first. And while you can do any of the following exercises for your body weight only, you can add a set of dumbbells.
"Slow walking and controls are best if you use weights," Clayton said. Start at the bottom and add weight as you get stronger and get used to the exercises.
Do: 40 seconds for each of the following movements, pause for 20 seconds, then move on to the next. Repeat the cycle twice.
Divide squats (45 seconds on each side)
Stability of hamstring curls
The clock times the lungs
The wall is sitting
Move 1: Divide the Squat
- Stand with your back foot placed on a sofa or chair. (Option to hold a dumbbell in each hand.)
- Bend your knees and bend down, keeping your weight on your front foot and your body still.
- Straighten your legs to recline.
Submit 2: Stability Ball Hamstring Curl
- Lie on your back with your heels in a stable ball.
- Wipe your hips up towards the ceiling.
- Bring your feet to your butt, rolling the ball towards you.
- Stretch your legs back and forth.
Walk 3: Around the Lung Clock
- Stand with feet apart at the width of the hip (hold the dumbbells if you wish) and take a step forward with your right leg, bending your knees at the front joint.
- Go back to the center, then to the right with your right leg, bending your knees to the side facing away.
- Go back in the middle, then back to your right leg, bending your knees to the back member.
- Go back in the middle and repeat with your left leg looking back - the left back, the left, the left.
Submit 4: Sitting on the Wall
With your back to the wall, pretend to sit in a chair and hold for 40 seconds.
Above Men's Exercise Exercises
You can’t do push-ups to build strength chest, shoulder and triceps at home. Those who are more advanced can get basic push-ups very easily, so trainer Brian Nguyen suggests two different pushup alternatives - plyo push-ups and isometric push-ups. You will also want to do some shoulder-to-shoulder resistance exercises to achieve your high body mass index, Clayton said.
Do: 2 sets of 10 repetitions of each of the following exercises, resting for 15 to 30 seconds in between.
- Plyo push-ups
- go back
- Isometric push-ups
- Over shoulder pressure
Submit 1: Plyo Push-Up
Start by pressing-up with your hands directly under your shoulders.
Lower yourself to the floor, with your chest floating above the floor without touching it.
Push yourself away from the ground as fast and powerful as possible, letting your hands drop for a few seconds. If you can, clap your hands up.