How to pump the whole body at home? Effective workout for men.


There are five basic exercises that will work all muscle groups.

Unfortunately, now we are temporarily unable to go to the gym to keep fit. But don’t despair. You can train at home just as effectively as in a specially equipped room. And this has its advantages: at least you do not have to spend time traveling to the fitness center and back. Together with fitness and boxing trainer Gideon Akande, here are five effective exercises for men that will pump all muscle groups at home.


How to train properly at home?

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

Set a training schedule

No wonder they say that discipline is the key to success. Choose the time and days of practice that are convenient for you to do the exercises systematically and without excuses.

Make a music playlist

If your attention is easily distracted, it is best not to combine your activities at home with watching a TV series or movie. To focus on your sport, create a hearty and energizing playlist. It will motivate and cheer you up.

Choose a comfortable workout spot

Prepare a comfortable and safe space before starting exercise. Remove unnecessary things from there and move the furniture, if necessary. Place a mat to prevent slipping during exercise.

Don’t forget about fitness

Do not think that sports outfit is needed only for training in the gym. Indeed, one of the main advantages of special fitness clothing is that it does not hinder movement and allows you to train in full amplitude. Therefore, we do not recommend practicing in old shorts and slippers, this 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 are extremely thirsty or not.

Exercises for all muscle groups for men

Knee placket

The exercise is considered complex. Almost all muscle groups are involved in it, and the press in the first place.

Starting position:

Plank on outstretched arms, belly tucked up, legs straight.

As you exhale, pull your knee to the body, pulling it to the side. While inhaling, return to the starting position and repeat the same movements with the other leg. You can alternate knee pull-ups with push-ups to increase the load.

Do the exercise for 45 seconds or do 20 reps for each leg.

Burpee with push-ups

One of the most difficult and effective complex exercises. By including it in your training program, you will not only reduce body fat, but also increase endurance.

Starting position: standing on the floor.

Sit down and place your palms on the floor. In a jump, move your legs back so that you stand in the bar with outstretched arms. Push up once. In the jump, pull your legs back to your arms and stand back to the starting position.

Do the exercise for 30 seconds.

Dynamic side bar

An effective isometric exercise to strengthen the oblique muscles of the abdomen, hips and buttocks, as well as the muscular corset.

Starting position: side plank on the forearms, the elbow is located exactly under the shoulder joint.

Lift your hips up slightly and hold in this position for a few seconds. Then slowly lower your pelvis down. When doing this, try not to touch the floor. If you want to make the exercise more difficult, you can additionally hold the weight on your side.

Direct and reverse lunges

A basic exercise with which you can make the buttocks more elastic, tighten the hips and pump the quadriceps well.

Starting position: standing on the floor.

Step your right leg forward and squat down, bending it at the knee so that an angle of 90 degrees is formed. In this case, the knee of the left leg should not touch the floor. Don’t forget to tighten your glutes! Then stand up, step back with your right foot and sit down again, only now with support on your 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 on each leg in 2-3 sets.

Elbow to knee twists

A basic strength exercise that targets the abdominal and oblique abdominal muscles.

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

Raise your torso slightly and stretch your left elbow towards your right leg. At the same time, straighten your left leg, but do not touch the floor with it. Then follow the same movements, twisting the other elbow towards the opposite leg. Do the exercise for 30 seconds or 3-4 sets of 10 reps on each side.


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