Home workout men – own fitness training with social distance

Home workout men – own fitness training with social distance

During the quarantine, many representatives of the strong gender who exercise regularly ask themselves whether a home workout could be done at home to keep the body and mind fit. As the corona virus spreads around the world, many people deliberately limit their contact and stay inside to adhere to the principles of social distancing. Many countries have even taken steps to close shops and gyms. This means that just as many people fear that they will not be able to keep up with their usual training routines. For this reason, we have put together some tips and exercises in this article that can help you with this.

Home workout men

So it would be irresponsible to go to the gym now, whether it's open or not. A workout for home men without equipment might be a little more difficult. However, this does not mean that you are not yet able to train well in your apartments. There may be something for every type here when home workout men want to do from home. There are a few methods to choose from so you can stay fit and take advantage of the time during the pandemic to improve general health.

Some trainers on the Internet also offer their own free training programs that you can easily find. Even some gyms and other streaming video services already offer free online home workout men. Whether you're sweating quickly or sticking to your usual workout, here are a number of strength training sessions to help you stay active during the coronavirus pandemic.

Many health professionals are also of the opinion that men should even do physical exercises during a workout at home. In fact, doctors could prescribe sports prescriptions during these difficult times. This means that a large part of the population can strengthen their immune system and remain mentally and physically healthy. So during the pandemic, exercise can also be seen as a drug to prevent COVID-19. It doesn't matter whether you are a professional athlete or just want to stay active.

Tips for moving between four walls

Since many people are crammed in at home and contribute to smoothing the so-called curve through social distancing, they need physical activity. In this way you can maintain your well-being. Fortunately, there are many easy and practical ways to do this while not in the gym to avoid the virus and slow the rate of COVID-19 spread.

Indeed, exercises are one way to improve your health. Harvard researchers say that human immunity works better when everyone has one healthy Chooses nutrition strategy against coronavirus, rest and exercise. These are three closely related factors for a healthy lifestyle. Poor sleep is associated with a variety of disease risks, while good sleep can promote physical energy and mental motivation to exercise. Movement is one of many ways to promote this important sleep.

Workout for beginners men

Push-ups are a very fundamental step with many advantages. This is a very effective way to strengthen not only your arms and chest, but also your core and abdominal muscles. Practicing this exercise regularly has even linked health professionals to disease prevention. A study of firefighters last year found that those who could do 40 or more pushups in a row had a 96% reduced risk of cardiovascular disease over a 10-year period. The researchers compared this to other firefighters who couldn't even do 10 pushups.

However, this is not clear evidence that pushups prevent disease. However, it suggests that you can stay in shape effectively, especially from home. Of course, there are countless other exercises outside of the push-up that you can do without sports equipment. Sports physiologists and nutrition experts, as well as wellness coaches recommend full body training in this regard. This allows you to improve your strength and aerobic endurance without the need for special equipment. Each exercise is usually linked to an explainer so you can see how to do it correctly.

Fitness training plan men without equipment

Benefits of this first training plan, which does not require equipment, include increasing heart rate, improving blood circulation, stimulating mental focus, increasing metabolism and fat burning, thermodynamics, improving endurance and stretching of muscles and cardiovascular Systems as a strengthening for beginners. Warming up takes two minutes, for example by walking up and down stairs or climbing and descending on a single step with weights in each hand. Soup cans or sacks of rice from quarantined food stores can also work. You can repeat the following training methods 20 times each to achieve the optimal effect.

Ingot support

(youtube https://www.youtube.com/watch?v=Fq7Oy-t3APQ)

To try this exercise at home, you first need to find a stable chair or bench. A staircase or other stable raised surface can also work if necessary.

1. First, sit on your chair or bench with your arms on your side and your feet flat on the floor, hip away.
2. Position your hands so that your palms are next to your hips. Your fingers should grip the front of the chair seat.
3. With your arms outstretched, move your upper body forward from the chair. Your buttocks should float above the floor and your knees should be slightly bent. Your heels should touch the floor a few inches from your knees.
4. Breathe in while slowly lowering your body and swinging at your elbows until everyone forms a 90 degree angle.
5. Exhale as you push into your starting position with your arms fully extended.
6. Repeat the exercise 10 to 15 times for your first set. Then complete another sentence. You can work on doing more repetitions or sets of this exercise as you build strength.

Belly presses with legs stretched out

(youtube https://www.youtube.com/watch?v=YeIRzr7X-08)

1. When men start doing abdominal presses during this home workout, they should be in a sitting position. This allows you to do a more efficient straight leg sit-up.
2. So first stretch your legs.
3. Bend your abs and roll up towards your legs until you are in a sitting position.
4. You don't have to go too far forward with this exercise, just so high that your upper body is upright at the top.
5. When doing such abdominal presses, you can either hold your arms in front of you like a zombie or cross them over your chest. Watch the video above to get a better idea of ​​the demonstration.

Home workout men with or without dumbbells

Exercise the large muscle groups in a full body workout where your heart is pounding as you burn fat. For this method, you only need a set of light dumbbells to do dumbbell exercises. You can also jump with the skipping rope if more movement and intensity are required during training. Again, you can warm up for two minutes by starting jumping and ending with squats.

Deadlifts with dumbbells

(youtube https://www.youtube.com/watch?v=gLogcYIvgRA)

The purpose of this variation is to develop the ability to step forward quickly and pick up a heavy object from a stationary position. Note: When running this version for the first time, use a lighter than normal weight to develop the technique before increasing it to a load necessary to improve strength.

1. Place the dumbbell on the floor and step back three or four meters.
2. Go forward and quickly spread your feet about hip-width apart so that your shins almost touch the dumbbells and sink back into your hips while keeping your back straight.
3. Then, using a double handle, push the dumbbells down into your hands, press your feet into the floor, and move your hips forward as you pull the dumbbells toward your hips and move to the standing position.
4. Finish in a high position with your shoulders back and your legs straight. Return to the starting position (lowered) by shifting your weight back to your hips while maintaining a straight spine and bending your knees to bring the weight back to the floor.
5. Once the weight is on the floor, take a few steps back to the starting position and repeat the process for the desired number of executions.

Squat push-up jump (Burpee)

(youtube https://www.youtube.com/watch?v=VBsYZaCsqUU)

Push-up jumps have a good reputation for a reason. They are one of the most effective and challenging exercises you can do at home. Fitness fans just love to hate them. The sweaty movement makes your body the best training device ever and trains practically every muscle, including shoulders, chest, stomach, inner thighs, buttocks and triceps, and increases your heart rate. However, to get the most out of each rep, you need to know not only how to make a burpee, but also how to keep your shape. Here is a step by step guide.

1. Stand with your feet shoulder width apart, weight in your heels and arms on your sides.
2. Push your hips back, bend your knees and crouch your body.
3. Then place your hands on the floor directly in front of and directly inside your feet. Shift your weight to your hands.
4. Jump back your feet to land gently in a plank position on the toes of your feet. Your body should form a straight line from head to toe.
5. Make sure your back or butt doesn't get stuck in the air, as both can prevent you from effectively working on your core.
6. Jump back with your feet so that they land directly outside of your hands.
7. Put your arms over your head and jump explosively into the air.
8. Land and immediately crouch for your next iteration.
9. Avoid wriggling your body off the floor by first lifting your chest and keeping your hips on the floor when you lift your body off the floor. Fortunately, this is easy when a home workout makes men versatile and tailored to every fitness level.

Stay active and healthy

In order to achieve and maintain good health, moderate physical activity per week should be at least 150 minutes per the guidelines. This corresponds to 30 minutes a day on five days or at least 75 minutes of intense physical activity. While that sounds a lot when you settle at home without exercise equipment, it's still better to do something than just sit around. Even simple breathing exercises that can be done anywhere can reduce stress and have proven physical health benefits.

There is also evidence that yoga that uses breathing techniques as well as exercise and stretching can help manage stress and anxiety and improve overall wellbeing. Whatever you exercise, don't let your fitness level drop during this pandemic. In the midst of a virus outbreak, the world needs healthy people more than ever.

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