All men want to have a healthy body, abundant energy, and the first choice is to exercise and play sports. We will introduce you to physical exercises with 5 effective movements.
MOVEMENT 1
The first movement in the series is the standing barbell lift.
Preparation: Stand straight, feet shoulder-width apart, lift the weights up to shoulder level with both hands.
Implementation: Inhale slowly, straighten your arms, and lift the weights up. Exhale, return to the starting position. Repeat the movement 15 times.
Note: Always keep your back and neck straight, eyes looking forward.
MOVEMENT 2
The second movement in the series of physical exercises is similar to movement 1. However, the center of gravity will be lowered, and the weights will be lifted from the knees to the waist. This exercise helps you increase your physical strength and increase your biceps’ endurance.
Preparation: Bend your knees slightly, push your hips back, feet shoulder-width apart, and lean your chest slightly forward. Lift the dumbbells up to your knees with both hands.
Implementation: Inhale slowly, lift the dumbbells up to your stomach, and bend your elbows at a 90-degree angle. Exhale and return to the starting position. Repeat the movement 15 times.
Note: When performing, tighten your abs and do not let your knees go past your toes.
MOVEMENT 3
Preparation: Push-up position on a Bosu ball.
Implementation: Push-up movement, inhale and exhale as you go down and up, in a rhythmic rhythm. Perform 15 times continuously.
Note: Tighten your abs and keep your back straight when performing the movement for the most effective strength-building exercise.
MOVEMENT 4
The fourth exercise is the Squat with kettlebells, strengthening hip muscles.
Preparation: Stand straight, feet wider than shoulder-width apart, holding kettlebells. Squat, push your hips back, lower your body, back straight, knees not over your toes.
Implementation: Inhale, use the strength in your hips and heels to stand up straight, bring the dumbbells forward, arms straight, perpendicular to your body. Exhale, return to the starting position. Repeat the movement 15 times.
Note: Keep your neck straight, face forward, eyes looking straight.
MOVEMENT 5
Preparation: Push-up position on a Bosu ball.
Implementation: Inhale, raise your left leg perpendicular to your body, knee not touching the ball, exhale, and lower. Do 15 times and change legs.
Note: Keep your shoulders straight and your hips fixed.
Some notes for more effective physical exercise
- Maintain regular breathing, keep the correct posture when exercising, and keep your back and neck straight. Exercises with Bosu balls tighten the abdominal muscles for better balance.
- For movements using weights, pay attention to holding the weights correctly and choosing the appropriate weight level for your ability and training purpose.
- To avoid muscle pain, you should do stretching exercises after exercising.
- Combine a scientific nutritional regimen. Divide meals into 5 meals, including 3 main and 2 side meals; supplement with lots of protein from lean meat, chicken, fish, beef, etc, supplement enough fiber, vitamins, and carbohydrates. Drink plenty of water, at least 2.5 liters of water per day.
