Full Body home Workout For Men

Full Body Home Workout For Men (Best Home Workout For Men)

Regular home workouts offer countless advantages. In this article we mentioned 10 best home workout for men. It boosts your immune power, improves your bone health and brings down health risks like heart problems, diabetes, and many more life-threatening diseases. With the growing family responsibilities and demanding jobs, workout takes a backseat in the priorities list. Most of us give brilliant excuses for not exercising regularly. Being too busy is the most common excuse one makes. But, with proper planning, you can take some time out of your hectic schedule for your future own well-being.

There is no doubt that a regular workout is the best path to live a fit and healthy life. To begin with exercises, you don’t really need to hit the gym! You start at home! It may seem a little confusing at the beginning to start the exercise without an instructor. Begin with a short session of easy-to-do exercises. Here are the 10 best home workouts for men. Basically, these exercises need too little or no equipment. You can use your body weight itself as equipment.

10 Best Home Workout For Men

1. Jumping Jacks

  • Sets: 3
  • Reps: 20-30
  • Rest: 60 secs

Jumping jack target the following muscles:

  • Glutes
  • Quadriceps
  • Hip flexors or full body

Step 1: Stand straight with your feet together and hands on your sides. Jump along with raising your arms above your head and bring your feet apart.

Step 2: Reverse the movement immediately and come back to the original position. Start doing it faster.

2. Pistol or Single Leg Squats

  • Sets: 3
  • Reps: 12-14
  • Rest: 40 secs

Pistol Squats target the following muscles:

  1. Glutes
  2. Hamstrings
  3. Quadriceps
  4. Gluteus maximus
  5. Calves.

Step 1: Stand with your feet shoulder-width apart. Lift your stronger or dominant leg straight out in front of your, as high as possible.

Step 2: Such air into the stomach, then push your hips back and squats down as far as possible while keeping your torso as upright as possible. The heel of your front leg can touch the floor at the bottom of the squat, if you can get down that far.

Step 3: Return to the starting position and exhale. Do all your repetition with your nondominant leg. then repeat with your dominant leg.

3. Pullups or Chin Ups

  • Sets: 3
  • Reps: 10-12
  • Rest: 45 seconds rest between supersets

Pullups target the following muscles:

  • Latissimus dorsi: largest upper back muscle that runs from the mid-back to under the armpit and shoulder blade.
  • Trapezius: located from your neck out to both shoulders.
  • Thoracic erector spinae: the three muscles that run along your thoracic spine.

Step 1: Choose any comfortable doorframe, then grip the doorframe. Keep your abdominals and lower back muscles strong and slowly extend your arms until they are fully stretched. make sure that you keep your shoulders down and retracted slightly back this will help to keep the tension on your back muscles.

Step 2: Keeping the movement under control and your elbows pulled down and back pull yourself back up to the start position. Repeat for the desired number of reps.

4. Push ups

  • Sets: 3
  • Reps: 10-12 ( Increase daily by 1 rep)
  • Rest: 30 secs

Push-ups target the following muscles:

  • Chest muscles, or pectorals.
  • Shoulders, or deltoids.
  • Back of your arms, or triceps.
  • Abdominals.
  • The “wing” muscles directly under your armpit, called the serratus anterior.

Step 1: Lie prone with your arms straight, your palms flat on the floor, and your hands shoulder-width apart (or wider).

Step 2: Hold your feet together or very slightly spread. Inhale and bend your elbows to bring your torso near the floor, avoiding extreme hyperextension of your spine. Push yourself back to arms, extended position, exhaling as you complete the movement.

Also Read: Motivation for Men: Facts, Secrets, and Success Mantra

5. Russian Twist

  • Sets: 3
  • Reps: 15
  • Rest: 45 secs

Russian twists target the following muscles:

  • Obliques.
  • Rectus Abdominis.
  • Transverse Abdominis.
  • Hip Flexors.
  • Erector Spinae.
  • Scapular Muscles.
  • Latissimus Dorsi

Step 1: Sit down with your feet flat and knees bent. Grasp a weighted with both hands or without weight. Lean back slightly as you fully extend your arms straight in front of you.

Step 2: Twist your torso in one direction, and hold for a second.

Step 3: Return the starting position, Twist your torso in the other direction, Hold for one second. Return to starting position.

6. Crunches

  • Sets: 3
  • Reps: 12
  • Rest: 40 secs

Crunches target the following muscles:

  • Abdominal
  • Rectus abdominis
  • Obliques.

Step 1: While lying on your back, straighten your leg, raise your heels an inch off the floor, and place your hands by your sides.

Step 2: Keeping Your arms Parallel to the floor, lift your torso and legs so they form a e. As you raise yourself, bend your knees and pull them up towards your chest.

7. Squats

  • Sets: 3
  • Reps: 12
  • Rest: 30 secs

Squats target the following muscles:

  • Quadriceps.
  • Hamstrings.
  • Glutes.
  • Abdominals.
  • Calves.

Step 1: Stand with your feet slightly apart and grasp any weight if you have otherwise without weight, Look straight ahead. Slightly arch your back, and squat down.

Step 2: Once your thigs are parallel to the floor, straighten your legs to return to the starting position. Exhale as you complete the movement.

Also Read: 10 Ways to Boost Motivation To Workout

8. Triceps Dips

  • Sets: 3
  • Reps: 12
  • Rest: 60 secs

Triceps Dips target the following muscles:

  • Triceps Brachii.
  • Synergists: Anterior Deltoid, Pectoralis Major, Pectoralis Minor, Rhomboids, Levator Scapulae, Latissimus Dorsi,
  • Stabilizers: lower Trapezius.
  • Dynamic Stabilizers: Biceps Brachii.

Step 1: Place your hands on the edge of a flat bench and rest your feet on another bench. Assume torso-leg angle of about 90 degree.

Step 2: Inhale and bend your arms. Straighten your arms to return to the starting point, exhaling as you return your complete the movement. Exercise works the triceps, pectorals and anterior deltoids.

9. Lunges

  • Sets: 3
  • Reps: 18-20
  • Rest: 30 secs

Lunges target the following muscles:

  • abdominals.
  • back muscles.
  • gluteal muscles.
  • quadriceps.
  • hamstrings.
  • calves.

Step 1: Stand straight with any weight if you have otherwise without weight. Lunge forward with first leg. Land on the heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.

Step 2: Return to the original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg.

10. Hanging Leg Raise

  • Sets: 3
  • Reps: 8-10
  • Rest: 30 secs

Hanging Leg Raise target the following muscles:

  • Rectus fumoirs
  • Tensor fasciae latae
  • Pectineus
  • and adductor longus.
  • 3 The stabilizing abdominal muscles during this exercise are the rectus abdominus and the obliques.

Step 1: While holding onto a doorframe or push-up bar raising an overhand grip, hang with your knees bent slightly.

Step 2: Pull your hips up as your curl inward toward your chest using the muscles of your lower abs. Life your knees as close to your chest as possible, rounding your lower back at the top. then, pause, feel the contraction in your lower-abdominal muscles, and return to the position you began with.

Pro Tip: Before you startup, don’t forget to warm up for at least 5 minutes! It’s important to properly warm up before exercising to prevent any injuries. Loosen up your muscles and joints of every part. Jog for a minute or march on to get your heart pumping. Stretch yourself and then start with the daily exercise!

Remember, health is wealth. It’s never too late to start! Make a workout plan. Be determined, take out some time from your busy day and start these simple workouts at home.  Eat healthy, shed some calories and stay happy and healthy!

Source : Menshealth, Mensjournal, Healthline

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