What are the ways for men to exercise?

A healthy body naturally requires us to exercise for a long time. For men, a strong body is even more important. Having a healthy body can make men look healthier and more secure, and it can also attract more attention from the opposite sex and make the opposite sex feel more secure. All of these can only be achieved through exercise. So, what are the ways for men to exercise?

If you just want to make yourself look stronger, then I will teach you a muscle training method that does not require any professional fitness equipment. I call it the civilian fitness method. You can use it as the basis for going to the gym in the future.

1. Push-ups work the pectoral muscles, deltoids, trapezius, and triceps. You can also do push-ups with weights, which means putting a heavy object on your body, such as a person. Or to increase the difficulty, raise your feet or place four benches on your limbs before doing it. This can increase the difficulty and naturally increase the effect, similar to the push-up.

2. Pull-ups. If you have a door beam at home, you can use it, or a kitchen counter or wardrobe. Anyway, you need to support your body. You can do pull-ups on it. The muscles you train are the back muscles. The effect is similar to pull-downs.

3. Frog jump. Jump as hard as you can. Each time you do a frog jump, use all your strength and make the range of motion large. Squat down and do the deepest squat because deep squats form a large area and have a good effect. They can also train your buttocks and abdomen. Then jump up suddenly to train the explosive power of your legs. The effect is similar to that of deep squats.

4 Bucket curls are to find a sturdy bucket to practice arm curls, that is, to lift the bucket with your arms contracted. This is to train the biceps. Of course, there are heavy objects in the bucket, such as water or gravel. What you are exercising is the biceps of the arm. The effect is similar to dumbbell curls.

5. Bicycle clean and jerk, which means lifting a heavy object similar to a bicycle. Learn the movements of weightlifters. You can train your deltoid muscles, that is, your shoulders by lifting a bicycle. You can also replace it with a bucket filled with sand, a table, a chair, an empty gas tank, a TV, etc. But the latter two are too dangerous. It is safer to use a bicycle unless you are very confident in your strength. The effect is similar to the shoulder press.

6 Bucket deadlift Buckets are like adjustable dumbbells and are very popular among civilian fitness. This time you must lift the bucket to the maximum weight and then place it in front of you. Bend over and hold it with both hands. Then straighten up, bend over, straighten up again, and repeat this movement. This movement can train the lumbar muscles such as the spinal cord muscles. The effect is similar to deadlifts.

7. Recumbent Bucket Rowing: Lie on a table with one hand outstretched. There is a bucket or other heavy object under the table. Lie down and pull it up. This is called recumbent bucket rowing. Of course, you can use other heavy objects that can be pulled up, such as suitcases and vegetable racks. Pull one side and then switch to the other side. The effect is similar to the machine rowing action.

8. Handstand push-ups. You should know from the name that it is a handstand push-up that can train the triceps of the shoulders. The effect is similar to the neck raise.

9. Sit-ups. I don't need to explain it. You can add some weight, such as a box full of things or a 20-inch TV in front of you. Because you are holding it in your arms, you don't need to worry about it. Just ask someone to help you.

10. Lie on your back and lift your legs. Lie on the sofa and lift your legs to 90 degrees, then put them down and lift them up again. It is the same as the above exercise for abdominal muscles.

11. Lifting heavy objects while standing on tiptoes can train the calf muscles, similar to the effect of lifting heavy objects on the heels.

The above dozen points basically exercise most parts of the body. The key to civilian fitness is to find that after knowing the output of each muscle, you can design your own training methods and plans. Of course, these plans can only be used as leisure fitness for career people. If you want to coordinate the development of a balanced system, you have to go to the gym. But exercise is endless. In my opinion, bodybuilding and fitness belong to the public and everyone must exercise. Therefore, I think home fitness without equipment should also become a must-study course for fitness enthusiasts because fitness belongs to everyone. It is really good only when everyone is good.

If you want to build muscles and eight-pack abs, you can't just run around. It requires a lot of exercise, and the methods required for exercising different parts of the muscles are also different. The above article introduces the methods for men to exercise. I hope you can take a good look at it and hope it can help men who want to exercise.