How To – A Quick Workout For Men
A high-intensity workout is key to boosting your metabolism and toning your muscles. These short-burst routines are perfect for busy men!
Designed for intermediate and advanced trainees, this 4-day regimen features heavy weight-lifting with minimal rests in between sets. It also includes rest-pause sets, drop sets, and negatives to kick your muscle gains into high gear!
Push-ups
A popular exercise among fitness buffs, push-ups are a compound movement that engages several muscle groups at once. They target your triceps, chest, shoulders, core, and legs. The best method to preserve your physical health is through exercise, which also helps men have greater erections and have better sex and for that, you can also take Fildena.
Whether you’re a beginner or a workout veteran, there are variations to fit your needs and goals. “By adjusting the speed, angle, and hand placement you can add more intensity or focus on specific muscles,” says Dr. Phillips.
For example, one version combines a standard push-up with a plank position. To perform a plank push-up, start in a plank position, lower your body, and lift your hands to the floor.
Performing push-ups correctly helps build strength in your triceps, pectoralis muscles, and deltoids as well as your core, hips, and legs. And it’s also a great cardiovascular exercise that reduces heart disease risk.
Mountain Climbers
Mountain climbers are a quick workout that targets your abs, obliques, and other core muscles. They can be done as a solo strength training exercise, as part of a multi-stage bodyweight workout, or as a warm-up or cool-down to an upper-body cardio routine like running or swimming.
Integrated Movement Specialist Nico Gonzalez and Pilates instructor Joy Puleo tell us that mountain climbers are an excellent lower-body strength-training exercise that can be performed with limited equipment and with only your own body weight. They are also great mobility boosters and help improve hip flexor function, says Gonzalez.
During the move, you alternate your legs from a high plank position, using the core to stabilize the body and create a straight line from heels to ankles. Performing this exercise with proper form can reduce your risk of injury, especially in the shoulder area.
Lat Pulldowns
A great alternative accessory exercise to pull-ups and chin-ups, lat pull-downs are an excellent way to build back muscles and rear delts without the heavy volume of high-fatigue workouts. They also work well for those who cannot perform strict pull-ups or chin-ups due to injury, fatigue, or lack of grip strength.
To do a lat pull-down, sit on a lat pull-down machine and adjust the thigh pad to lock your legs in place. Then slide your thighs out and grab the bar with a slightly wider-than-shoulder-width grip and palms facing away from you.
Lunges
Lunges are a great quick workout for men who want to build muscle and increase their strength. They also improve flexibility, coordination, and balance.
A lunge works all the major lower body muscles, especially the glutes, quads, and hamstrings. This is a powerful exercise that can help you lose weight and develop a toned, lean body.
They are simple and easy exercises that can be done anywhere, anytime. They are also very effective at strengthening the core and building abs.
When doing lunges, make sure to keep your torso tight and maintain a straight back throughout the movement. This will help you avoid injuries.
Another variation of the lunge is to add weights. You can use dumbbells or a kettlebell to add a bit of challenge to the movement.
You can also perform twist lunges to focus on your core. These lunges require you to step one foot backward and then lunge forward. This move activates your abdominal and lower back muscles more deeply than other lunges.
