There are so many ways you can take care of your body as you age. One such key player is exercise specifically, bodyweight training. We talked toTiffany Hamlinsenior director of global fitness and technology for World Gym, sharing the #1 bodyweight workout 1 for men to keep fit, so listen up and get ready for your new benchmark routine.
According to Hamlin, when it comes to bodyweight workouts, there are a few compound exercises that are extremely efficient when it comes to staying in great shape. Bodyweight training is accessible and comfortable to perform, as you can perform the exercises wherever you are and whenever works best for you. You don’t need equipment or spend money on a hefty gym membership.
This form of exercise engages your entire body. Hamlin points out, “Pushups, squats, lunges and burpees all engage multiple muscle groups at once, leading to a more complete workout that targets multiple areas of the body (upper body, lower body, core, and even the cardiovascular system). ” Working with only your body weight provides additional goodness, as it increases coordination, stability and balance as you activate your smaller stabilizer muscles and core. This in turn will improve your posture, body control and daily movement.
“Bodyweight training also allows for easy progression and adaptation to various fitness levels,” explains Hamlin. “Whether you’re a beginner or more advanced, you can modify exercises by adjusting the angle, intensity, or adding variations to regress or progress appropriately.”
Now that we’ve covered why you should start bodyweight training as soon as possible, check out bodyweight workout #1. Hamlin’s #1 that men need to do every day to stay fit.
The pushup is an excellent compound exercise that offers many benefits to your overall strength and fitness. It also activates more than one muscle group, such as shoulders, core, chest and triceps, so you’re getting a lot of bang for your buck.
“Push-ups mimic the movements used in everyday activities, such as lifting up from a lying position and opening a heavy door. By practicing push-ups regularly, you build functional strength that translates into real-life tasks,” explains Hamlin.
To prepare for push-ups, start in a high plank, placing your hands just outside shoulder-width apart. Your legs should be extended behind you and you should be on your balls of feet. She bends her elbows and lowers her chest to the floor. Your goal here is to get your chest down as low as possible without skimming the surface. Then, extend your arms as you push yourself back up into a high plank. Start with three sets of 20 reps and work your way up from there.
Another beneficial compound movement that engages several muscle groups at once is the squat. Get ready to fire up your lower body muscles and build lower body strength. You will work your glutes, calves, hamstrings and quadriceps. This exercise also engages your core and helps you burn calories. By doing squats regularly, you can improve your power, strength and stability.
Hamlin explains, “Squats mimic movements we perform in everyday life, such as sitting down and standing up. By incorporating squats into your workout routine, you can improve your ability to perform these functional movements with ease and efficiency.”
To start squats, plant your feet shoulder-width apart or a little wider. Toes should be pointed. You will activate your core muscles by pulling your belly button inward. Make sure your chest stays up during this exercise. Then, push your hips back and bend both knees as you come down into a squat. Make sure your body weight stays on your heels. Then, push yourself back up to the starting position. Perform three sets of 20 reps, then work your way up.
The last exercise in Hamlin’s latest daily workout for men is burpees. This high-intensity movement gets your heart rate up and provides a stellar all-around cardiovascular workout. The activation of many muscle groups and the high-intensity nature of this exercise also helps you burn a lot of calories.
To perform burpees, start by planting your feet shoulder-width apart. Squat down and place your hands on the ground in front of you. Press both legs back to assume a high plank. Do a pushup, and when you press back up, hop your feet forward to meet your hands. Then, he explosively jumps up, throwing his arms above his head. Make sure your landing is soft and drop into another squat to perform the next rep. Complete three sets of 20 reps.
Hamlin concludes: “While performing these three bodyweight exercises every day will help men stay fit, it’s important to note that a well-rounded fitness routine should also include exercises targeting other muscle groups, such as lunges, pull-ups, , and planks. Varying your workouts and incorporating different exercises will provide a more complete fitness program and help prevent muscle imbalances. It is also advisable to consult a fitness professional to customize an exercise routine that fits your specific goals and level of physical fitness.
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