A subscription to a fitness club is a good thing, but for some people it is too expensive, for others it is not convenient in terms of time and place, for others it is not effective, etc.
But a man’s body should be in shape and exude health.
Dumbbell workout.
The way out:
Simple circular workouts at home with your own weight and basic equipment – dumbbells.
Workout for men
The topic of “…these are the only exercises that can achieve results…” is categorically denied.
No and no!
There are many exercises and by and large most of them affect not only the pumping of a separate muscle group, but also the entire body.
Questions from professionals aside, that’s a whole other issue.
99% of male WHITE men are just fans of sports and fitness. And, exactly, that’s fine.
It’s a pleasure to create a training program for yourself, an amateur.
You choose your exercises, make your own plan, train yourself and record the result with the setting of the next goal. What could be better!
The circuit training program at home. Option
Basics:
Own body weight and dumbbells from 8 to 15 kg;
Number of exercises – standard from 10 to 15, except for the exercise on the press – it is to failure and actually from 30 to 100 times.
Point one: a good warm-up!
Next: perform the exercises with rest intervals of about half a minute.
- Abs: curls with arms crossed over chest
- Squats from lunge position
- Push-ups off floor
- Dumbbell squat
- Dumbbell curls in front of you
- Exercise: delts
- Dumbbell up
- Exercise: dumbbell delts
- Bench press: curls with arms crossed at the back of the head
- Curls on abs
- Done! Got time? Let’s go for another second and then a third round.
Here’s a variation of this kind of circuit workout with dumbbells and your own weight at home.
Substitute or include in the training other exercises – yes, please!