5 best fitness exercises for men

According to Dr. Nguyen Trong Thuy (Former Dr. of the National Men's Football Team and Vietnam U23), short daily exercises tend to be much more effective in maintaining strength, mobility and keeping a toned body shape for men...

1. Squats every day help men keep a toned body

Daily squats help maintain mobility and muscle strength. Performing more than 25 squats will help increase muscle endurance.

Daily squats help maintain muscle mobility and strength.

How to do:

- Stand up straight, feet wider than shoulder-width apart, arms clasped together, raised straight out in front, shoulder level, right in front of chest.

- Slowly lower your upper body, pushing your knees to the sides, keeping your body straight, pushing your hips back so that your thighs are parallel to the floor.

- Hold the position for a few seconds.

- Slowly push yourself back up to the starting position.

- Do as many times as possible.

2. Push-ups

Push-ups are a simple and effective exercise that builds strength in the chest, shoulders, and triceps. For those who do not have a dedicated chest workout, doing push-ups every day is a great way to keep your upper body in shape.

Push-ups are an effective exercise that helps build strength in the chest, shoulders, and triceps.

How to do:

- Start in a plank position with your arms under your shoulders.

- Lower your chest to the floor while keeping your body still throughout the movement.

- When the front of the body is about 3-5cm from the floor, use your hands to push hard to return to the starting position.

- You can bring your hands closer together to increase the emphasis on the triceps and add variety to the exercise.

3. Pull ups

Pull-ups are one of the best daily exercises for men to stay in shape. With this exercise, the practitioner can use different grips to change the movement of different muscles and stimulate different targets without changing the equipment.

Pull ups are one of the best daily exercises for men to stay in shape.

How to do:

- Hang from a bar with your hands gripping the bar wider than your shoulders, you can push your palms in the same direction or opposite to your face.

- Put strength into both arms, slowly pull your body up until your chin is over the bar (you can pull your body up so that your chest touches the bar).

- Then slowly lower yourself back to the starting position.

- Do as many times as possible.

You can keep your legs straight or bent at the knees.

4. Parallel bars

Dips are a great upper body strengthening exercise. They work not only your triceps, but also your shoulders and upper chest.

Parallel bars are a comprehensive upper body strengthening exercise.

How to do:

- Stand straight between two bars, place your palms and grip tightly on the bars.

- Place your hands firmly on the bar, bounce and push your body up strongly, at the same time tighten your triceps, shoulders and chest to lift your body straight up, eyes looking forward, back straight, lean forward slightly, push your butt back.

- Take a deep breath, tense your chest and arm muscles, slowly lower your body, lean forward slightly, stop when your forearms and arms are perpendicular to each other.

- Exhale and push your body straight up with your arms straight.

- When you reach the bottom of your range of motion, push with both hands to return to the starting position.

5. Step forward and bend your knees.

The step-up and knee bend is the perfect finishing exercise for a full-body workout. It builds your glutes and tones your fat, while also helping to reduce fat in your thighs, making them slimmer and firmer.

In addition, this is also one of the extremely effective full body fat loss movements, while also correcting a sagging back.

Stepping forward and bending your knees is one of the most effective full body fat burning movements.

How to do:

- Stand up straight, 2 feet hip-width apart, toes pointing straight towards the knees, 2 hands on both sides of the hips/relaxed along the body.

- Step your left foot forward about 60-90cm, so that your thigh is parallel to the floor, perpendicular to your lower leg.

- Tighten your abdominal muscles, inhale, slowly lower your body, bend your right leg, and your right knee almost touches the floor.

- Slowly exhale and push yourself up straight and return to the starting position.

- Repeat the movement with the other side.

Note when practicing:

- Daily exercise is a great option for people who are sedentary and want to get back in shape, or who already exercise but need to adjust their fitness to a tighter schedule.

- To stay in shape, men should maintain these 5 exercises every day with 1 or 2 sets, from 5 to 25 times each set for 5 days a week or more.

Source: https://giadinh.suckhoedoisong.vn/5-bai-tap-giu-dang-tot-nhat-cho-nam-gioi-17224052915513256.htm