Summer express workout for a beautiful figure. Men's express training: a complex for those who do not have enough time to go to the gym. Toe raises
Modern men, successful and purposeful, work from morning to evening, and then also sit up at unscheduled meetings and brainstorming sessions. Such men need special express training that will allow them to stay in shape under time pressure. Moreover, it must be high-intensity, high-quality and energizing.
D home workouts for men– a very relevant topic these days, many instructors pay great attention to this issue. Good advice about organizing independent studies given by AnySports coach, world-famous expert, former professional boxer Jim Barcena.
Jim Barcena personal trainer Sylvester Stallone and Matthew McConaughey, developed a set of exercises for men that takes very little time, but can be compared in effectiveness to a full two-hour workout in the gym. The complex proposed by Jim is circuit training for men, are so busy that there is simply no time left for group fitness training.
Bulgarian split squat
After reading the name of the exercise, you were probably preparing for something like Bulgarian lunges. But the essence of this complex is somewhat different and not only your hips and buttocks work here, but also your core, back muscles, shoulders and chest.
Starting position - stand in a plank position, and then quickly begin to alternately pull the knee of your leg to the elbow of the same arm at a fast pace. Do 8-10 shifts and turn into an inverted plank position, but keep your knees bent close to your buttocks. Then do 8-10 leg extensions and go back to initial position. Perform the complex for a minute. Trainer Jim Barcena recommends doing 3-5 sets.
Man maker
To accomplish thisexercises for men (video) for youDumbbells will be required. Essentially this is a plie squat combined with dumbbell overhead presses and biceps curls. Are you a little confused? Yes, man maker is not chess for you, you have to think here! But you just need to do the complex a couple of times at a leisurely pace, tracking the technique, and then speed up.
Starting position - feet slightly wider than shoulders, toes turned outward. Begin to squat into a plie, allowing your hands with dumbbells to hang calmly along your body, which is slightly tilted forward. After a couple of reps, stay in a deep squat and perform dumbbell curls. After this, stand with your legs straight and complete the circle by pressing the dumbbells up.
The complexity of the exercise is compensated by its effectiveness: try to do at least five repetitions in one minute set! They say that especially gifted characters take weights and weights instead of dumbbells. It sounds terrifying, but you can try it too!
On this topic:
Swimmer
The subscription to the pool has long expired, and it takes about half an hour to get there. Why waste precious time? Lay out a mat or just lie on your stomach on the floor and “swim” a kilometer with breaststroke! Just kidding - we just row with our arms while arching our back. During the “row”, the arms are retracted to shoulder level and bent at the elbow, and then returned to the starting position. There is no need to row with your feet; just rest your toes on the floor.
A flexible and pumped back is guaranteed! If you feel prepared, put weights on your arms.
Cross reach + 3 sky jumps
In essence, this is some kind of preparation for the boxing ring. Instead of gloves you have weights! The essence of the technique is that you need to do a squat, holding dumbbells bent at the elbows and pressed to your chest, and when lifting, turn your body to the left side, simulating a strike with one hand. Then we go back into a squat, from which we repeat the same thing, but on the right side. Tease yourself by imagining an opponent or even several in front of you. Keep the pace and work at full power for a minute. And then you can wring out the T-shirt!
Triple squat
Deep squats have not been canceled. This exercise is interesting because it develops the leg muscles and helps to gain excellent coordination. After the squat, you will have to jump high as you rise, making movements with your arms like a skier. A few minute sets and you will be inspired by this exercise!
The following exercises from Californian coach and resident AnySports expert Jim Barcena aregreat workout for men's body. The program is specially created for those who are ready to devote only 10-15 minutes a day to training. The main principle that Barcena adheres to is that the work takes place mainly with own weight. All basichome workouts for men.Try it too!
Over one year old
Do you want to get stronger, tighten your muscles, lose a few extra pounds, but most importantly, become happier? Join our Total Body workout. With our fitness plan, all these goals are easily achievable.
In order to realize everything you have planned in the shortest possible time and have time to get your body in order for the new bikini season, it’s time to turn on fifth gear. Your training program should include 2 cardio sessions and 3 strength sets (don't panic, these are weekly plans). Set aside two days for rest and recovery. You can choose any type of cardio exercise from those we offer or build any other workout of the same intensity. In a programme strength training- multi-component exercises that involve several muscle groups at once.
Cardio 1
Explosive Burpee
Time: 12 minutes
Training program:
Warm up for 5 minutes; perform 8 squats, rest 15 seconds, then perform 10 squat jumps (lower down to deep squat, the angle under the knees is 90 degrees, and, pushing off the floor with your heels, jump up as high as possible, land softly in a squat) and again take a 15-second break. Finish the set by performing 8 repetitions of burpees.
Cardio 2
In defense of the bark
Time: 13 minutes
Training program: 3 sets with 1 minute rest in between.
Warm up for 5 minutes; do the exercise “Caterpillar” (from vertical stand lean forward without bending your knees and, moving your arms, move into plank pose. Moving your feet, again gather in a “fold” and rise) for 30 seconds, rest for 15 seconds, then in 30 seconds perform as many repetitions of the “Mountaineer” exercise as possible (in the plank position, alternately bring your knees to your elbow). Restore your breathing for 15 seconds and repeat the “Caterpillar” exercise.
Cardio 3
Wider step
Time: 10 minutes
Training program: Complete as many rounds as possible within the given time.
Warm up for 5 minutes; perform 12 repetitions of reverse lunges (do long stride back, lowering the knee of the abducted leg as low as possible to the floor, maintaining a 90-degree angle under the knee), then perform 12 Jack Jumps (jump up as high as possible) and 10 repetitions of burpees.
Workout plan
Train 3 times a week, performing 4 sets of each exercise with 30 second breaks in between.
You will need
A pair of dumbbells weighing 3-4 kg
"Tin soldier"
The muscles of the arms, legs, and stabilizer muscles work.
Stand straight, place your feet shoulder-width apart, and place your arms along your sides. Lean forward from the hips, place your palms on the floor and, without bending your knees, move your hands to the plank. Quickly go back to vertical position and as you rise, bend your knees and, pushing off the ground, jump up, stretching out in a row (as in the photo) and turning 90 degrees to the left. Continue for 30 seconds.
Squats with balance work
The muscles of the legs, buttocks and stabilizer muscles work.
Stand up straight with your feet slightly wider than shoulder-width apart, hold a dumbbell in each hand and hold it at either side of your hips. Lower yourself into a deep squat, then push through your heels and rise up, simultaneously bringing out your bent knee. left leg in front of you to hip level (as in the photo). Return to the starting position and repeat on the other leg. This will amount to 1 repetition. Perform 2 sets of 6 repetitions.
Toe raises
The muscles of the thighs, buttocks and calf muscles work.
Stand straight with your feet slightly narrower than your shoulders, hold dumbbells in each hand and hold them at the sides of your hips. Lower yourself into a squat and slightly tilt your body forward from your hips, rising up on your toes (as in the photo). Lower yourself onto your heels and, without changing the position of your body, repeat the rise. Perform 10 repetitions.
Lunges-"curtsy"
The muscles of the thighs and buttocks work.
Stand straight, place your feet shoulder-width apart, grab the dumbbell by the wide part and hold it in front of you at chest level, with your elbows as close to your body as possible. Do right foot step back and to the left (so that your feet are on the same line), lower yourself into a lunge, the angle under your knees is 90 degrees (as in the photo). Return to the starting position and repeat on the other leg. Continue for 45 seconds, alternating sides.
"Hero's Lunges"
The muscles of the buttocks and thighs work.
Stand straight, place your feet shoulder-width apart, and place your arms along your sides. Keeping your left foot stationary, lunge to the right, simultaneously directing your body forward and moving your arm behind your back (as in the photo). Return to the starting position. Continue for 45 seconds, then switch sides and repeat.
Kick from table position
The muscles of the arms, thighs, buttocks, calf and stabilizer muscles work
Take a table pose (palms strictly in line with the shoulders, fingers pointing towards the body). Keeping your hips in line with your shoulders, kick your left leg up, pointing your foot toward the ceiling (as in the photo). Return to the starting position and repeat the kick with your left leg. Continue for 45 seconds.
In contact with
A weight loss workout consists of a set of exercises to strengthen the muscles of the entire body.
Express exercises for weight loss: TOP-5
We start the workout with a warm-up. You can do exercises, stretch, run for 15 minutes on a treadmill or on an exercise bike.
Exercise No. 1
Starting position: you need to stand up straight, place your feet shoulder-width apart. Now we squat parallel to the floor, hands on the belt or in front of us. It is very important that you do not fall forward while doing this exercise. You can also use 2 kg dumbbells in each hand.
This exercise strengthens the muscles of the back, legs and buttocks.
Exercise No. 2
Starting position: stand parallel to the floor and begin doing push-ups. If this exercise is difficult for you, push-ups can be performed not from the floor, but from a chair.
The exercise is good for the muscles of the whole body: it strengthens the muscles of the arms, back, abs, legs and buttocks.
Exercise No. 3
Starting position: you need to lie on your back on the mat, bend your knees. Now we push the pelvis up as high as possible.
Exercise is useful for strengthening gluteal muscles and the press.
Exercises No. 4
Starting position: you need to lie on your back on the mat, raise your legs up, and hold onto the mat with your hands. Now we push out the pelvis and stretch our legs up. This exercise helps strengthen your lower abdominal muscles.
Exercise #5
We fix a set of express exercises for weight loss using a bar.
Starting position: you need to stand parallel to the floor. We lean on our forearms and toes. Now we tighten our stomach and stand in this position for 50 seconds, then rest and repeat the exercise 4 more times.
We all live busy lives - family, friends, work, hobbies, and we rarely have any decent time in our schedule for sports. Few people are willing to get up an hour earlier to run a couple of kilometers, and it’s also difficult to force yourself to go to the gym after a hard day. But you understand that we need sports just like sleep and food? It not only keeps the body in shape, but improves health and increases life expectancy.
If you are one of those for whom even 15 minutes of freedom is an unaffordable luxury, we have good news. Recent studies have shown that short, intense workouts are just as good for our bodies as full-time, multi-hour workouts in the gym. In order not to reproach yourself for lack of time (and willpower), we suggest not sacrificing hours on fitness and presenting four express programs for those who are always busy. Choose any!
1 minute
If you have no more than a minute of free time at your disposal, then focus your attention on one simple, but very effective exercise– push-ups. Yes, yes, the same ones that they tormented you with at school and which you hate almost more than pull-ups.
In fact, push-ups train not only your arms, as you might think. During the exercise, the muscles of the legs, back and buttocks are also used. At the right approach, push-ups can replace hour-long exercise sessions. Another significant benefit of this exercise is that you don't need any equipment, just the floor and 60 seconds of your time.
So, take the starting position and hold it for a minute. Over time, you can increase the time of the exercise, change the number of support points, but most importantly, do not forget to follow the technique and keep the muscles tense all the time.
4 minutes
Four minutes is already enough time to do something more serious than push-ups. We are not in any way detracting from the previous workout, but just agree that holding a plank for 60 seconds is not as interesting as completing a full-fledged interval training in 4 minutes.
Training consists of a constant change of states: exercises that are performed for 20 seconds, and rest, which lasts 10 seconds. The intensive consists of squats, push-ups, crunches and lunges. Try to do as many repetitions as possible in 20 seconds. The more cycles you can do in 4 minutes, the better.
7 minutes
Surely many of you have already heard about the seven-minute set of exercises, which includes all kinds of push-ups. Crunches, squats and jumps. Recently, it has been especially popular among those who do not want or cannot go to the gym. You can do the workout anywhere and anytime, the main thing is to time it and learn the sequence.
Express training exercises are selected in such a way that they involve all muscle groups in turn and simultaneously train both endurance and strength. It turns out that in 7 minutes of exercise you will get cardio and strength (especially if you add weights) exercises at once.
On YouTube you can find hundreds of lessons on this complex, there are even applications for smartphones in which drawn people clearly show what to do and how. We have chosen, in our opinion, the most attractive video instruction for the seven-minute course and invite you to start your classes by watching it.
