Home workouts are no less effective than gym workouts. They do not require significant time and financial costs. They can be performed both in the apartment and in the country.
A home workout program for men is an excellent alternative to a fitness club for those who, for some reason, cannot or do not want to attend one.
Despite the fact that it is difficult to gain muscle mass with the help of such exercises, they are indispensable for solving the problem of excess weight and maintaining a figure in good shape.
The problem of extra pounds is most often associated with a sedentary lifestyle and poor diet.
Regular exercise can help you lose weight and keep your body in good shape. A minimum amount of space is sufficient to complete them.
Some exercises may require simple sports equipment: a mat, dumbbells, an expander, but if you wish, you can do without it.
Below we offer a detailed home workout plan for men.
Making a training plan
When drawing up a training plan, you need to remember the goals of the training, while always taking into account the individual characteristics of your body.
It is necessary to determine the optimal time for training, types and duration of exercises, number of repetitions and approaches.
Typically, home workouts are done by men to lose weight.
To achieve the greatest effect at home, a man is recommended to do so-called circuit training.
Circuit training is a sequence of exercises for all muscle groups, repeated several times.
The number of exercises can vary from 4 to 8, the number of circles depends on the degree of preparation and the individual characteristics of the body.
The recommended structure of each workout is as follows: warm-up, the complex itself, cool-down.
Let's list the exercises that circuit training can consist of. A detailed description of each is given below in the relevant sections.
For men who have not previously engaged in sports, it is advisable to start training at home without iron and in a gentle mode (4 exercises in a circle, a break between circles is 4 minutes, the number of circles is 3)
- Plank on elbows and knees (20 sec.)
- Incline push-ups (10 times)
- Squats without weights (10 times)
- Straight crunches (20 times)
In addition to working with your own weight, you can add exercises with weights and (or) an expander to the home training program for men of average fitness level, while increasing the number of circles.
You can make the “plank” and “push-ups” more difficult (5 exercises in a circle, break between circles 3 minutes, number of circles - 4).
- Plank on elbows and toes (40 sec.)
- Classic push-ups (15 times)
- Squats with dumbbells (15 times)
- Straight crunches (30 times)
- Raising your arms while holding the expander in front of your chest (15 times)
You can add exercises with dumbbells to the training complex for men with a high level of training, while reducing the rest interval between circles.
To increase the load, you can increase the number of circles (6 exercises in a circle, break between circles 2 minutes, number of circles - 5).
- Plank with raised arm and/or leg (60 sec)
- Bent-down push-ups (or from the floor, but on one arm)
- Single leg squats (can be done with dumbbells)
- Double crunches (40 times)
- Raising your arms while holding the expander in front of your chest (20 times)
- Standing dumbbell curls (15 reps with each arm)
The indicated values for the number of repetitions and circles are approximate and depend on the level of training of a particular person and his well-being.
Before classes, you should definitely consult a doctor to choose the optimal loads!
Home training for men: a program for all occasions
To choose a set of workouts, you must first determine the main goal that you want to achieve. Lose excess fat, pump up muscles, make your body more resilient and strong, just improve your health? Start from your own expectations and adjust the scheme to suit yourself, then the exercises will bring maximum benefit.
To choose a program for exercising at home, focus on the following subtleties:
- To lose weight, it is better to choose intense cardio exercises - they activate the fat burning process.
- Strength fitness is suitable for pumping various muscle groups. The exercises can be performed immediately without equipment, and then gradually increase the load with weights.
- To improve the general condition of the body, try basic exercises for beginners. With their help, you will quickly get your body in shape and be able to concentrate on more complex fitness workouts.
Important! The above classification is very conditional: by doing any of the proposed methods, you will still burn calories, which means you will lose weight, and your muscles will tone up one way or another. But the process will go much faster if you choose the right exercise program and strictly adhere to it.
Warm-up
Allows you to prepare the body for the main load. Allows you to avoid injuries when performing the main complex by stretching and warming up the muscles.
This is especially true when working with any type of weights. Speeds up metabolism and provides a general mood for sports.
It is advisable to sequentially work all parts of the body from top to bottom:
- Warm up the neck (turning and tilting the head)
- Warm up the shoulders and arms (rotations, swings)
- Warm up the lower back (turns and rotation of the body, bending)
- Leg warm-up (walking in place, rotations, circular movements of the feet)
Plank
Popular static exercise. Works well on the abdominal and back muscles. Similar to the starting position for push-ups.
In the classic version, it involves supporting the body weight on the arms, elbows and toes.
One of the most effective ways to remove belly fat and tighten your body. Allows you to use a large number of muscle groups. Great for warming up.
Main types of planks:
- Elbow plank
- Plank on hands
- Side bars
Kegel exercises for women
Kegel exercises are a special type of physical exercise aimed at developing and strengthening the pelvic floor muscles. There are several variations of Kegel exercises, but before starting to perform them, a woman must first feel the muscles that she is going to strengthen.
Two ways to feel intimate muscles
- While urinating, try to stop the stream of urine without straining your thighs. The muscles, thanks to which urine will be stopped, are those very intimate muscles.
- Insert your middle or index finger inside the vagina, and then try to squeeze the finger with the vagina. The compression will be carried out by the muscles that the woman has to develop. It is not recommended to use dilators for these purposes, since, due to their larger diameter, they are much easier to compress.
Push ups
The main exercise for training the muscles of the upper body of a man. When doing push-ups, most of the load falls on the chest muscles.
The triceps and anterior deltoids are also well worked. The abs and neck are less involved.
Main types of push-ups:
- Wide push-ups
- Narrow push-ups
- Push-ups
- Bent-down (up) push-ups
- One-arm push-ups
Class schedule for a month of training
Day 1: 20 minutes without exercise. (On the first day you will start your classes with enthusiasm, don’t overdo it, leave it for tomorrow!). 2nd day of classes 30 minutes without loads. (After yesterday's exercises, your muscles will feel tired, but don't worry, it will go away in 15 minutes). 3rd day 50 minutes. (Don't get overwhelmed). 4th day 60 minutes. (Begins to get bored, the result is 0 and boring, without mood). 5th day 60 minutes. (Continue, don’t stop studying, be patient). 6th day 60 minutes. On the 7th day you can give yourself a day off. On the 8th day 60 minutes. (You don’t want to, you definitely need to force yourself and find time for exercise, be sure not to stop exercising!). 9th day – hour. (Smooth day, muscles no longer hurt after yesterday’s exercises, everything is going great! Continue...). 10th hour. (You feel that addiction is starting, look at the muscles after training and they have increased. However, when you cooled down, the muscles cooled down, again you are not satisfied with the result, this is exactly what happens to everyone at first). Further . . . from the 11th day to the 20th day, classes increase to 2 hours (no more!). The habit is doing its job, you are already seeing results, your muscles are filled during exercise and leave a toned shape. From day 20 onwards, increase the time to 3 hours.
Squats
The main exercises for working out the lower body. The quadriceps muscles of the thigh and buttocks are pumped. The calf muscles and back muscles are less stressed.
You can do:
- Squats without weights
- Squats with dumbbells
- Single leg squats
Crunches
The most popular exercise for training the abdominal muscles. In the basic version, it does not require any special equipment, except, perhaps, a sports mat.
In addition to the abs, the gluteal muscles and lower back muscles are involved.
The name indicates that when performing the exercise, the spine is rounded - the upper part of the body is, as it were, pulled towards the pelvis (or vice versa).
Divided into:
- Straight crunches
- Reverse crunches
- Side crunches
- Double crunches
Basic Rules
Of course, fitness for men is somewhat different from women's. This is primarily due to the fact that men have greater physical strength, but less endurance. A good coach always takes this into account when conducting training. Even if the program is general, for example, in a step aerobics group, he will offer the man to work with weights, but perform fewer repetitions.
To maximize the effect of your classes, there are several rules for organizing them that will help you get involved in the process faster and recover better after training:
- Setting a goal. If you start, then with the expectation of a specific end result, preferably formulated in numbers and deadlines. “Lose a little weight” is not a man’s wording at all. The goal of “losing 7 kilograms in two months and removing 5 cm in the volume of the abdomen” sounds much clearer to a man, and it is very easy for him to monitor how it is being accomplished.
- Regular training. Only a systematic approach will quickly lead to the intended goal. Having missed a couple of workouts, even for the most valid reasons, it is already very difficult to force yourself back into the gym, and even more so to force yourself to work out at home. Therefore, fitness should be on your priority list.
- Proper nutrition. For a man, not only weight is important, but also sculpted muscles. Many people dream of having a six-pack belly, which is always demonstrated by male fitness models. But to have such a belly, you will have to work for many years and change your diet so that it contains a lot of protein, the lack of which makes it impossible to form new muscle fibers.
- Water and electrolyte balance. You need to drink during training. It is advisable for men to drink isotonic drinks, which contain microelements necessary to activate metabolic processes. This will avoid dehydration and speed up chemical reactions in the body.
- Constantly increasing load. To burn fat, it is enough that your heart rate is within a certain range during exercise. To build relief, muscles need a constantly increasing load. Therefore, at a certain stage it is necessary to connect weights and gradually increase their weight.
These are the basic rules; all the nuances are usually explained by the instructor before the first training session. He will also tell you about the features and contraindications for the chosen type of fitness.
Hitch
This is a series of low-intensity exercises that ensure a gradual transition of the body to a state of rest. Reduces the load on the heart, normalizes blood pressure and pulse.
An ideal option for cooling down at home is stretching exercises for various muscle groups, bending, and not too intense swings of the arms and legs.
