Geeks may not be willing to go to the gym, but they can still exercise at home. Here are a few home workouts for men.
Push-ups for chest muscles
This exercise mainly targets the pectoralis major muscles. In the living room or dining area, place two stools on each side. Use your hands to support your body and lower yourself down. Do 12 reps for three sets. Remember to keep your abs tight and chest stretched to make your chest muscles full and well-defined. Additionally, this exercise can also correct posture and reduce hunchback.
Sit-up leg raises
This exercise focuses on the abdominal muscles. Place a stool on an open space at home and sit on it. Use your abdominal muscles to lift your legs and cross them. This helps reduce excess fat in the abdomen and make your abdominal muscles firm and well-defined. Do 15 reps each time for three sets, with a short rest in between sets.
Bicep curls with water bottles
This exercise targets the arms. Simply sit on a stool at home, and it's very simple. Use two unopened mineral water bottles as dumbbells and lift them parallel to the ground. Remember to keep your upper arms close to your body and use your biceps to contract them, increasing the strength of your hands. Do 15 reps for three sets.
Wall squats for legs
Choose a wall at home and place your hands on it. Use the strength of your legs to slowly squat down. It's better to hold a small object, like a kettle, in your hands to exercise your legs while squatting. This helps eliminate excess fat in the legs and improve their shape. Do 15 reps for three sets.
Bent over rows for back muscles
This exercise targets the back muscles, increases strength, reduces back fat, and shapes the back. Stand in an open space at home, hold two unopened mineral water bottles in your hands, slightly bend your knees, bend your waist, straighten your chest, and use the strength of your back to lift the water bottles upward while keeping your shoulders pulled inward. Do 12 reps for three sets.
Back extensions for waist
This exercise primarily targets the waist. Lie face down on the bed at home, support your head with your hands, and use the strength of your waist to lift your upper body upward. This helps strengthen the waist. Do 15 reps for three sets.
