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 quality of life. It is well known that excess weight alters hormone levels and negatively affects men’s health. Male hormone levels decrease, while female hormones begin to predominate. Problems with potency and sex drive arise, insomnia torments, digestion is disrupted, and performance declines.
An effective way to stay healthy and strong is to add physical activity to your daily routine. Include basic strength exercises in your training programme. They will help you burn fat and build muscle quickly. They engage several joints and muscle groups at the same time. In addition, when performing multi-joint exercises, the load is distributed evenly.
How are these exercises beneficial?
- They improve the functioning of the cardiovascular system.
- They effectively burn calories.
- They improve reproductive function and prevent blood stagnation in the pelvic organs.
- They increase strength.
- They burn fat.
- They strengthen bones and joints.
- They increase performance.
- They increase testosterone levels.
Classic pull-ups
Technique
- Grasp the horizontal bar with your hands shoulder-width apart.
- Before pulling up, slightly bring your shoulder blades together.
- As you exhale, pull your upper chest towards the bar with a powerful movement.
- Perform the movement by bringing your elbows back and your shoulder blades together.
- As you inhale, slowly lower yourself back to the starting position.
Do three sets of 10 repetitions. Rest for 1-2 minutes between sets.
Push-ups
Technique
- Keep your body straight. Your neck, back and hips should be in a straight line. Keep your feet together.
- Distribute your weight evenly across your palms and fingers.
- Keep your elbows slightly tucked in towards your body.
- As you inhale, slowly lower yourself to a 90-degree angle at the elbows.
- As you exhale, rise to the top position.
- Do not straighten your elbows completely.
Do three sets of 25 repetitions. Rest for 1-2 minutes between sets.
Leg raises on the parallel bars
Technique
- Grasp the bar so that your fists are under your shoulders.
- As you exhale, raise your legs until they are parallel to the floor. You can bend your knees slightly.
- Twist your pelvis.
- Hold for one second.
- As you inhale, slowly lower your legs to the starting position.
- Keep your arms and abs tense throughout the exercise.
Do three sets of 10 repetitions. Rest for 1-2 minutes between sets.
Lying barbell press with your own body weight
Technique
- Press your shoulder blades against the bench.
- Place your feet on the floor, pressing your feet firmly.
- Grasp the barbell with a grip slightly wider than shoulder width so that it is above your collarbones.
- As you inhale, slowly lower the barbell to your chest, bringing your shoulder blades together.
- As you exhale, powerfully lift the barbell to the top point.
Do three sets of 10 reps. Rest for 1-2 minutes between sets.
Squats with a barbell of your own weight
Technique
- Grasp the bar with a grip slightly wider than shoulder width. Place the bar on your shoulder blades. They should be brought together to stiffen your back.
- As you inhale, lower yourself to the bottom position so that your pelvis is below your knees. Your knees should be pointing outwards, not inwards.
- Keep your back straight with a slight arch.
- As you exhale, powerfully return to the starting position.
- Hold and repeat the movement.
Do three sets of 10 repetitions. Rest for 1-2 minutes between sets.