5 exercises a man should know how to do

They involve several muscle groups and the load is evenly distributed.
For many men, the main goal of training is to increase muscle mass and get rid of subcutaneous fat. This approach has a positive effect on the quality of life. It is known that excess weight changes the hormonal background and negatively affects men’s health. The level of male hormones decreases and females begin to predominate. There are problems with potency, sexual desire, insomnia torments, digestion is disturbed, efficiency decreases.

An effective way to stay healthy and strong is to add physical activity to your lifestyle. Include core strength exercises in the training process. With their help, you will burn fat and gain muscle quickly. They involve several joints and muscle groups simultaneously. In addition, when performing multi-joint exercises, the load is distributed evenly.

What are the benefits of such exercises?

  • Improve the functioning of the cardiovascular system.
  • Effectively burn calories.
  • Improve reproductive function and prevent blood stasis in the pelvic organs.
  • Increase energy performance.
  • Burns the fat layer.
  • Strengthens bones and joints.
  • Increase performance.
  • Increase testosterone levels.

Classic pull-ups

Execution techniques

  • Grasp the bar with your hands shoulder-width apart.
  • Lightly squeeze your shoulder blades together before lifting them.
  • As you exhale, pull your upper chest toward the bar in one powerful motion.
  • Perform the movement by abducting the elbows, bringing the shoulder blades together.
  • On an inhale, slowly lower back to the starting position.

Do three sets of 10 repetitions. Rest between sets is 1-2 minutes.

Push Ups

Execution techniques

  • Keep your body in a straight line. The neck, back and hips are in one line. Legs together.
  • We distribute the load over the entire surface of the palms and fingers.
  • The elbows are lightly pressed against the body.
  • As you inhale, slowly lower yourself to a 90 degree angle at your elbows.
  • On the exhale, we rise to the highest point.
  • You don’t stretch your elbows all the way.

Do three sets of 25 reps. Rest between sets is 1-2 minutes.

Leg kicks in a corner on the uneven bars

Execution techniques

  • We take the horizontal bar so that the fists are under the shoulders.
  • As you exhale, raise your legs until they are parallel to the floor. You can bend them slightly at the knees.
  • We twist the pelvis.
  • We’re a second behind.
  • As you inhale, slowly bring your legs back to the starting position.
  • The arms and abdominals are tense throughout the exercise.

Do three sets of 10 repetitions. Rest between sets is 1-2 minutes.

Bench press with your own lying weight

Execution techniques

  • We press the shoulder blades against the bench.
  • We put our feet on the ground, clasping our feet tightly.
  • We take the bar with a grip a little wider than the shoulders, so that it is above the collarbones.
  • As you inhale, slowly lower the bar toward your chest, bringing your shoulder blades together.
  • As you exhale, powerfully lift the bar to the highest point.

Do three sets of 10 repetitions. Rest between sets is 1-2 minutes.

Bench press with your own lying weight

Execution techniques

  • We press the shoulder blades against the bench.
  • We put our feet on the ground, clasping our feet tightly.
  • We take the bar with a grip a little wider than the shoulders, so that it is above the collarbones.
  • As you inhale, slowly lower the bar toward your chest, bringing your shoulder blades together.
  • As you exhale, powerfully lift the bar to the highest point.

Do three sets of 10 repetitions. Rest between sets is 1-2 minutes.