4 essential exercises for men
These four exercises have amazing benefits for men
By Brent Bishop
Slide 1 of 5Next
A short exercise routine for men
Strength, power, speed and muscle: Who doesn’t want more of those four things? I’ve designed this routine to target the entire body, enhancing sport and muscle performance. This workout is designed for men with intermediate to advanced fitness levels, but beginners can do it, too; simply use lighter weights. And always check with your healthcare provider before starting any new fitness routine. (Ladies, you can do this workout as well, of course; for the kettlebell moves, just choose a weight that’s right for your strength.)
You will need a kettlebell and an exercise ball to complete the moves. A kettlebell, used in the second and third moves, is an effective training tool for developing power through full-body functional movements. Choose one with a weight of somewhere between 16 and 20 kilograms (35 to 45 pounds); beginners should go with a lighter one, somewhere between five and 15 kilos (11 to 33 pounds). Kettlebell exercises generally involve a multi-joint approach that integrates several muscles at once through power-driven movements. Your kettlebell’s weight should be heavy enough to require you to use explosive power to complete the required repetitions. An exercise ball, used in the fourth move, helps provide an additional challenge for your core and joint stability.
The four-exercise sequence should be completed with a focus on maintaining accurate form for each repetition and on taking minimal rest between each exercise. Minimizing your rest calls for a higher metabolic rate from your workout, which translates to a greater overall calorie burn both during and after, as your body recovers.
One of the mistakes some men make in their approach to fitness is thinking it will take a large chunk of time. But this entire routine should be completed in just 35 minutes, including a five-minute jogging warm-up and a five-minute cool-down stretch. This quick and efficient workout will leave you feeling pumped, energetic and ready for the day. Once you complete all four exercises in a row, go back to the beginning of the sequence for a second set of each. As your fitness level improves, you can aim to do three sets in the same amount of time.
You will need a kettlebell and an exercise ball to complete the moves. A kettlebell, used in the second and third moves, is an effective training tool for developing power through full-body functional movements. Choose one with a weight of somewhere between 16 and 20 kilograms (35 to 45 pounds); beginners should go with a lighter one, somewhere between five and 15 kilos (11 to 33 pounds). Kettlebell exercises generally involve a multi-joint approach that integrates several muscles at once through power-driven movements. Your kettlebell’s weight should be heavy enough to require you to use explosive power to complete the required repetitions. An exercise ball, used in the fourth move, helps provide an additional challenge for your core and joint stability.
The four-exercise sequence should be completed with a focus on maintaining accurate form for each repetition and on taking minimal rest between each exercise. Minimizing your rest calls for a higher metabolic rate from your workout, which translates to a greater overall calorie burn both during and after, as your body recovers.
One of the mistakes some men make in their approach to fitness is thinking it will take a large chunk of time. But this entire routine should be completed in just 35 minutes, including a five-minute jogging warm-up and a five-minute cool-down stretch. This quick and efficient workout will leave you feeling pumped, energetic and ready for the day. Once you complete all four exercises in a row, go back to the beginning of the sequence for a second set of each. As your fitness level improves, you can aim to do three sets in the same amount of time.
No comments:
Post a Comment