With the arrival of warmer weather, maintaining a healthy figure is a concern for both women and men. Men find it easier to lose weight and build muscle thanks to their hormonal balance. But real manly exercises are still essential!
Crunches + push-ups
A challenging exercise for the arms, chest, and abs.
Get into a push-up position with your arms and legs straight. Lift one leg off the floor and pull your knee toward your chest (to do this, lift your pelvis up). Return your leg to its original position and perform a push-up. Now pull your other knee toward your chest, return it, and perform another push-up. Now you can lie down to rest (if you're feeling under the weather, rest halfway through the exercise).
Perform the exercise 5-10 times.
Pullover
This exercise for the muscles of the chest, back, and upper shoulder girdle restores mobility to the collar zone.
Lean your back against a sofa cushion so your shoulders are suspended above it. Hold a small dumbbell or a plastic water bottle in your hands. Raise your arms above you and lower them behind your head, arching your entire body. At the end of the movement, your body should form an arch, with your chest at the top and your back and lower back resting on the cushion. Return the dumbbell to the starting position above you and repeat 8-10 times.
Perform 2 sets.
Farmer's squats
Exercise for legs and buttocks
Place a sofa cushion on the floor and place one foot on it. Place your feet parallel, shoulder-width apart or slightly wider. Bend your elbows as if you were about to run (you can hold dumbbells in your arms). Square your shoulders and look straight ahead. Squat down, shifting most of your weight onto the leg that's on the floor, not the cushion. Perform the exercise 10-15 times, switch legs, and repeat.
Do 3-4 approaches.
Lunges
Leg exercise
If you have dumbbells, hold them in your hands and raise them to your shoulders (elbows bent). Stand with your feet together and your shoulders back. Step forward and squat down on your forward leg, simultaneously straightening your arms with the dumbbells. Place your back leg on the toe and bend it, lowering your knee toward the floor. Return to the starting position and repeat, stepping forward with the other leg.
Do 3 sets of 10-12 reps.
Semi-lying dumbbell press
An exercise for the chest, shoulder and arm muscles.
Place sofa cushions so you're lying on your back, keeping your pelvis on the floor. Your shoulders should also be supported by the cushions. Grab dumbbells and lift them above your chest. Lower the dumbbells to your lower chest and powerfully push them up toward the ceiling.
Repeat 10 times, do 2-3 approaches.
