How to pump your entire body at home? Workout for men, seen

Unfortunately, now we temporarily do not have the opportunity to go to the gym to keep fit. But there is no need to despair. You can train at home as effectively as in a specially equipped room. And this has its advantages: at least you will not have to spend time on the road to the fitness center and back. Together with fitness and boxing coach Gideon Akande, we tell you about five effective exercises for men that will pump all muscle groups at home.

What is the right way to train at home?

Before you start training, stock up on the desire to work on yourself and the desire for a healthy, fit body. And a few simple but important details will help you to make your workout comfortable and interesting.

Set a training schedule

Not for nothing they say that discipline is the key to success. Choose convenient times and days for you to do exercises systematically and without excuses.

Make a music playlist

If your attention is easily distracted, it is better not to combine exercise at home with watching a TV series or movie. To concentrate on the sport, make an upbeat and energizing playlist. It will motivate you and lift your mood.

Choose a comfortable place to exercise

Before you start exercising, prepare a comfortable and safe space. Remove any unnecessary items and move furniture away if necessary. Lay a mat so you don’t slip while exercising.

Don’t forget about sports uniforms

Do not think that a sports outfit is needed only for classes in the gym. After all, one of the main advantages of special clothing for fitness – it does not constrict movements and allows you to train in full amplitude. Therefore, we do not recommend practicing in old shorts and slippers, it is fraught with injuries.

Drink water

During training, it is necessary to restore water balance. So you need to drink at regular intervals, regardless of whether you feel very thirsty or not.

Straight and reverse lunges

A basic exercise that can make your buttocks firmer, tighten your thighs and pump your quadriceps.

Starting position: standing on the floor.

Step forward with your right leg and sit down, bending it at the knee so that an angle of 90 degrees is formed. The knee of the left leg should not touch the floor. Do not forget to tense your buttocks! Then stand up, step back with your right leg and sit down again, only now with the left leg. Stand up and return to the starting position. Repeat the same movements starting with the other leg.

Perform 10 forward and backward lunges for each leg in 2-3 approaches.

Elbow to knee curls

This is a basic strength exercise, which is aimed at working the abs and oblique muscles of the abdomen.

Starting position: lying on your back, legs raised and bent at the knees, palms folded on the back of the head.

Raise the body slightly and reach for the right leg with the left elbow. At the same time, straighten your left leg, but do not touch the floor. Then perform the same movements, twisting with the other elbow to the opposite leg.

Perform the exercise for 30 seconds or in 3-4 sets of 10 repetitions for each side.