5 basic exercises that every real man knows

We are sure that many have tried to do them at least once in their lives.

Physical activity is an important part of our life. And, probably, everyone has favorite exercises. To put it quite exaggeratedly: women pay more attention to pumping the bottom of the body, and men, on the contrary, work on the top. Together with a fitness trainer, we figure out what exercises men like and why.

Andrey Donskikh

World Class Supervisor and Coach

When choosing exercises, preference should be given to basic movements. They will help to include the maximum number of muscles in the work.

What exercises do men like and why

It is important for men to look good, it gives them self-confidence. They are helped in this by constant training, which allows them to keep the body in good shape. The main muscles that most men like to pump are: chest, abs, arms and back. These muscle groups are often visible, increasing their volume, men are transformed externally. But do not stop only on these muscles and pay attention only to them.

If you choose a pool of exercises that you want to perform to maintain physical fitness, we recommend paying attention to basic exercises that involve several muscle groups at once. You have already heard about all of them more than once, here we will not open America to you.

When it comes to home training, men love push-ups, pull-ups and twists. This is the most standard set for periodic pumping of the necessary muscles.

If we are talking about training in the gym with projectiles, then you can remember the bench press or squats with a barbell. The second exercise should be given special attention, because it pumps the legs and core.

There are those who do not like this exercise and do not consider pumping the legs necessary. Why even swing the bottom if I want big biceps? The body should develop proportionally. If you only work on one muscle group, it will not develop properly. You need to pay attention to all the muscles.

Here are five exercises that every man should be able to perform.

Important! We remind you that when working with free weight and in simulators, you need to be very careful. Evaluate your physical fitness and choose the weight according to it. The right weight, which you can master, will save you from injury.

Barbell Squats

Technique of execution

• Put your feet about shoulder width apart, they should be slightly bent at the knees. Put the barbell on your shoulders, bring your shoulder blades together. Grasp the neck with a grip slightly wider than the shoulders.
• As you inhale, bend your knees, keep your back straight, pulling your pelvis back. At the lower point, the knees should look to the sides and not go beyond the socks.
• On exhaling, stretch your legs with a powerful movement and return to the starting position.

Bench press

Technique of execution

• Lie down on the bench so that the shoulder blades are pressed against the surface. Put your feet on the floor.
• Grab the barbell with a grip slightly wider than the shoulders.
• As you inhale, bend your arms at the elbows and lower the barbell to your chest. Lowering the barbell down, bring the shoulder blades together.
• As you exhale, straighten your arms with a powerful movement, leaving them slightly bent.

Twisting

Technique of execution

• Lie down on the floor, put your hands behind your head. Bend your knees, put your feet on the floor.
• As you exhale, lift your shoulder blades off the floor and stretch your chin up. Do not lift your lower back off the floor.
• As you inhale, return to the starting position.
• Do the exercise quickly, for the number of repetitions.

Push-ups

Technique of execution

• Take the emphasis lying on straight arms, put your feet on your toes. Place your hands shoulder-width apart.
• On exhalation, bend your arms at the elbows, try to keep the body straight. Do not drop the pelvis down and do not lift it too high.
• As you inhale, gently return to the starting position.

Pull - ups

Technique of execution

• Grab the crossbar about shoulder-width apart.
• As you exhale, bend your arms at the elbows and stretch your chin and upper chest to the crossbar. The gaze is directed upwards.
• As you inhale, slowly return to the starting position.

Despite the fact that all of these exercises are certainly useful, you can not limit yourself to them only. Balanced pumping of the body is a very delicate process where you need to pay attention to details. Do not be afraid to try to perform unusual movements for you and include them in your workout.