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Exercise for men 40 years old. Exercising like a man: morning exercise complexes for any age

Exercise for men 40 years old. Exercising like a man: morning exercise complexes for any age

23.10.2021

Hello dear friends. This article will focus on the training of men of the older age group, we will answer the questions of how to train for those who are over 40 or more years old. Let's talk about the features of strength training for men in adulthood. The emphasis is on beginners and beginners who take their first steps at the age of 40+.

There are a number of features that distinguish the body of a forty-year-old man from an eighteen-year-old boy, they must be taken into account. The hormonal system feels serious changes during this period of time, which is commonly called the "midlife crisis"

What should be training after 40 years?

A characteristic feature and feature of this age is a decrease in the production of male hormones - growth hormone and testosterone. Such processes entail a number of other consequences - diseases become aggravated, libido decreases from which the quality of life, and the pleasure received from it decreases.

If we analyze the age factor in the plane of training and the influence on their effectiveness, it is a slowed down metabolism, a decrease in endurance, a deterioration in blood circulation throughout the body, ligaments and joints used by time. These were the biggest obstacles and set of characteristics that will inhibit the normal training process of a 40-year-old man.

We will try to tell you in detail and in detail how to get around all the difficulties indicated above when training at the age of 40 and minimize their effect on your body, because for those who clearly decided to take the path healthy way life is nothing overwhelming, impossible.

At stage 0 - 1.5 months - Improving blood circulation

Remember, the very first task that you need to set yourself in the early stages of training, from the first day in the gym, is to improve blood circulation in the body. What should you do? The first workouts should be voluminous, involving pumping. That is, the number of repetitions in the approaches should be in the range of 15-20, but with little weight. Also try to keep the rest between sets minimal.

The main goal is to start blood circulation in the body as much as possible. There is no goal to focus on the number of approaches in any particular exercise. It is necessary to proceed from the total number of sets per workout, this is 18-20 approaches. For example, 5 exercises of 4 sets is 20 sets per workout. It makes no sense to work in failure, to work with large weights, too, this is all in the background, even in the third.

After 1.5 months we increase weights

After the expiration of the "probationary period" for the body, you can begin to gradually increase the working weight. Your body will get used to it a little and get used to physical activity, the heart and the entire circulatory system will work. During this period, the weight of the weights in the exercises should fluctuate at 55-70% of the one-rep maximum.

If you can bench press a hundred square meters at a time, then the working weight for you is 55-70 kg. Consequently, the number of repetitions in sets is reduced from 15-20 to 8-12 times. The total number of approaches per workout does not change. If possible, do not neglect rest between exercises and repetitions, try to rest as little time as possible so as not to lose intensity. This is done with the aim of getting into the training time frame of 50-60 minutes. Long workouts are fraught with the production of stress hormones, which adversely affect the training process.

Should not be given special attention strength training and indicators, this is not a priority, you do not need to press at a time, use close to the maximum weight of the projectile. Exception - if during this time you have not had any additional problems with ligaments, pressure and heart, you feel great, then deviations are possible. However, everything is within reasonable limits and under the control of a friend or coach.

When health is in order, then strength training should be given a couple of weeks in 3 months, no more. Working weight is 80-85% of a one-time repetition. The number of repetitions in approaches decreases to 5-8, but at the same time the rest between sets of 1-3 minutes increases. The entire volume of approaches per workout is reduced from 15-20 to 12-16.

Do not work with submaximal weights, the code of repetitions in the exercise 1-3 times. The risk of injury is high. And at the age of 40 and more, they heal for a very long time, you can leave the training process for more than 1 month.

What exercises to do after 40 years?

In short, most of the exercises that athletes use in the gym will work for you. The emphasis can be placed on increasing the amount of exercise when working with machines. This approach is relevant. It can be divided in half: 50% of the exercises should be done with free weight, the remaining 50% should be given to the simulators.

Exercise machines for men over 40 years old can replace the most traumatic exercises, such as squats, deadlifts, and bench press. The above exercises are difficult to perform from a technical point of view, as well as from the point of view of preparing the muscles, joints and ligaments themselves for work. Those parts of the body that a man has up to 40 years old, that he has not taken in his hands until that time, are very weak. High risk of injury, you don't need this.

Cardio load

In training after 40 years, it is necessary to include various types of cardio loads. It is a good stimulation and training for the cardiovascular system. Put low-intensity cardio workouts first, but with longer durations. This can be walking at a moderate pace. Among intense cardio workouts, it is best to try interval cardio with a short duration. Remember also about the ligaments and joints. Before starting a workout - a mandatory stretch, warm-up, at the end - a hitch. If time and opportunity permits, sign up for Pilates.

Recovery after training in men after 40 years

Recovery processes after 40 in men decrease, it must be admitted. The reason for this is the weak production of the sex hormone testosterone. The central nervous system does not give in to pressure so much, what does this mean? When we work in the gym, only the muscles get the load, but also the nervous system, which with age requires more time for recovery processes.

This means that a person at 40 can no longer compete on equal terms with a 20-year-old.

Training for beginners after 40 years

According to the statistics of diseases, forty-year-olds have more than twenty-year-olds. The set and quality of diseases speaks of the remaining health resources.

For example, I am sometimes approached by people with one torn ligament in their knee asking to strengthen the knee. Unfortunately, these people don't realize that squats won't grow a ligament.

It's hard to compete with one bunch against those with two.

At 20 years old, there is a lot of testosterone and young males and females show their dominance in competitions. At the age of 40, there is little testosterone and "bundles", therefore, to demonstrate dominance: there are fewer desires and more dangers.

Motivation to train at 20 and at 40 are different motivations. You need motivation to get started.

People with training and competition experiences live on memories and feed their motivation on those memories.

It is more difficult to start training at the age of 40, because you are a person with a lot of life experience, you are becoming a beginner.

Strength training for men after 40

Simple Takeaways: After 40 years of strength training, it's best to start at up to 80% intensity and up to 3% gain per week.

Cardio training for men after 40 years

Men over 40 who decide to start cardio workouts need to be attentive to their pulse and joints.

Children can afford to play catch-up without a heart rate monitor and tear their knees on the asphalt. But after forty it is better not to do this.

A monitor for two thousand rubles is an important attribute of a man after forty, such as a good watch or glazed shoes.

A mature man needs a monitor in order to monitor his pulse during training and slow down when the upper limit is exceeded, even if a woman who is 20 years younger is running by.

The second issue of cardio training for men after 40 is the musculoskeletal system.

Children learn to walk first, then run, and all this happens naturally.

After 30 years of a sedentary lifestyle, the body can still walk, although some have pain in the knees or lower back, but running can be not only painful, but also taumo-dangerous.

Don't go for situational cardio workouts like soccer unless you've played catch-up for a long time.

Start with the usual walking, but not at a walking pace, like in an office or supermarket, but at a brisk pace, so that the heart rate rises to a level.

If your heart rate does not rise from walking, you can go jogging at walking speed.

If from jogging the pulse rises to, then you do not need to run faster - run longer.

The essence of cardio training for men after 40 years is not speed, but minutes.

Try to dial in cardio jogging for a week, provided that it is at least 30 minutes per workout.

Recovery after training men after 40 years

All restorative processes take place in a dream.

Anything that interferes with sleep — shortening it and decreasing quality — interferes with the results of your workouts.

If exercise improves sleep, then you are exercising correctly.

If food improves sleep, then you are eating healthily.

The sleep rate in adolescents is 10 hours a day, in adults 7.

Of course, if a teenager gains 70 hours of sleep per week, and an adult 49, then the teenager's recovery is at least 30% better.

But the relationship between recovery and sleep percentage is not linear. In fact, 30% of excess sleep gives three times more results in training: what a teenager achieves in a year, a man after 40 - in three.

So that the sleep of a man after 40 years is not disturbed, training should not be too hard, and the diet should not be too tough.

You need to train to gain strength, and not to emasculate them.

The formula "the more, the better" is true if there is a dream in this formula. The more workouts and the more sleep, the better the result.

Men who focus their courage and will only on training, losing sight of sleep, work not to gain strength, but to emasculate them.

If you ate for some reason, you are forced to limit your sleep, then you will have to slow down as the workload increases.

If you don't get enough sleep, you can no longer count on a 3% increase in your workout result.

In difficult periods of life, when you cannot fully sleep and train for gaining strength, you do not need to keep your norm in loads and train to emasculate, but you need to switch to the mode of maintaining shape.

This is usually about 50-70% of your normal training routine during good times in your life, such as on vacation.

You are using vacation to gain strength, and not to rest from training?

Training program for men after 40 years

The first strength exercises are best filmed on video to make sure that these are push-ups, and not head nods.

The program for the first week of training can consist of two cardio and two strength workouts for 20-25 minutes.

Now it remains to write plans for four workouts for 20-25 minutes of which will consist of a week.

Morning exercises for men is a complex of sports activities, the implementation of which gives a boost of energy, provides an excellent mood for the whole day, helps to wake up faster and get involved in work.

Morning exercises are an essential element of a healthy lifestyle and the prevention of various diseases. Regular workouts at home stabilize the autonomic system, improve blood flow, reduce the risk of obesity, strengthen the muscle corset, and have a positive effect on male sexual activity.

Classes are available to absolutely everyone, since they do not require an equipped room and special equipment. Exercising at home can save you time and money on gym visits.

Where to begin

Exercising will benefit your health if you take your morning exercises seriously and adopt a few basic rules:

Develop a set of exercises for the morning. In this case, it is necessary to take into account the individual characteristics of the organism.
Give the body time to adapt. 7-14 days will be enough to get used to the new daily routine. It is better to start the alarm half an hour earlier. This will allow you to practice at a calm pace, without being distracted by the thought of a lack of time.
Do not start exercising immediately after waking up. During sleep, metabolic processes in the body slow down, the volume of circulating blood decreases, and the rate of heartbeat decreases. You need to help your body wake up. To do this, while lying in bed, you can take a few deep breaths and exhalations, stretch, massage your hands and feet.
Exercise regularly. Over time, morning exercises will become a healthy habit.
If possible, do it outdoors. If the workout takes place at home, you need to open the window and ventilate the room. The room should not be too cold or hot.
Exercise in comfortable clothing that does not hinder movement.
Gradually increase the intensity of your workouts.
Alternate exercises for different muscle groups. Classes will not be boring if you develop several complexes.

Basic complex of morning exercises

The morning gymnastics program is developed taking into account the physiological capabilities, the level sports training as well as the age of the man.

A gentle set of exercises is recommended for older men who have not previously played sports. After 40 years, metabolic processes slow down, the risk of developing cardiovascular diseases increases, and the protective functions of the body weaken. Intense exertion can provoke a deterioration in health.

During the period of adaptation of the body to physical activity, it is necessary to perform morning exercises within 10-20 minutes, you can gradually increase the time to 20-30 minutes. It is important to apply the principle of load dissipation, that is, to consistently involve various muscle groups in the work.

Exercising in the morning is a set of exercises that includes a warm-up, the main block of exercises and the final stage of the workout.

Warm-up exercises include:

head tilt;
rotation of the brushes;
circular movements of the shoulder joints;
torso tilts;
swinging hand movements;
rotation of the pelvis;
circular movements with the feet.

All exercises from the warm-up complex are performed calmly. Breathing is carried out through the nose. The number of repetitions does not exceed 15-20 times. Light exercise will help warm up the body and allow you to smoothly move to the main complex.

The main block of morning exercises for men includes:

Squats (3 sets of 15 reps). The exercise targets the muscles in your legs, lower back, upper back, and abdominals. Starting position - standing, feet shoulder-width apart. You need to squat so that the pelvis is below the knees, and the back remains straight. Keep your heels on the floor.
Push-ups (2 sets of 20 reps). Starting position - lying position. It is necessary to bend the arms at the elbows, the body should be parallel to the floor, after which, straining the body, slowly straighten the arms and return to the starting position. The back and legs should be in one line.
Side lunges (2-3 sets of 15 reps). Legs should be set as wide as possible, arms extended forward. The back should be straight. Squats are performed alternately on one or the other leg. The toe of the straightened leg should point up.
Classic lunges (2-3 sets of 15 reps). Starting position - standing, feet shoulder-width apart. Alternately, the legs are put forward. The back is straight, the stomach is pulled in.
Raises the legs (2-3 sets of 10 times). Starting position - lying on your back. On exhalation, both legs rise, on inhalation, they return to their original position.
Twisting (3-4 sets of 10 reps) is a classic abdominal exercise. It is performed lying on your back. The arms are under the neck. The legs are bent at the knees, the feet are pressed against the wall. As you exhale, the back is bent so that the shoulders are off the floor. In this case, the lower back should be pressed closer to the floor. On inhalation, it is necessary to return to the starting position.
"Plank" (2 sets of 1 minute each) is an exercise in which the muscles of the abdominal press, back, buttocks and hips are included in the work. It is necessary to rest on the floor with your palms or elbows (more difficult option). The toes also rest on the floor. The body should be in a straight line from the pelvis to the crown of the head.

A perfect end to morning exercises will be a jog in pleasant sunny weather.

Dumbbell gymnastics

Particular attention should be paid to the dumbbell gymnastics complex for men over 40 years old. With age, testosterone production decreases, which entails a decrease in muscle tone and rapid weight gain. Exercising in the morning for older men is aimed at normalizing hormonal levels and strengthening overall health.

Before doing exercises with dumbbells, you need to warm up.

The main block of dumbbell gymnastics includes:

Squats with dumbbells on the shoulders. 5 sets of 10-12 reps.
Dumbbell lunges. 3 sets of 5-10 reps in different directions.
Side bends. 4 sets of 5-10 reps.
Calf Raises. 3 sets of 10-15 reps.
Dumbbell Rows. 3 sets of 5-10 reps.
Press from the chest. 4 sets of 5-10 reps.
Swing dumbbells to the sides in an incline. 3 sets of 10-12 reps.

The final stage of gymnastics involves the restoration of calm breathing.

Important! Do not turn morning exercises into a full-fledged workout aimed at building muscle mass and burning excess fat.

A properly selected set of exercises is the key to good health and excellent physical shape.

What should be training after 40 years?

We will try to tell you in detail and in detail how to get around all the difficulties mentioned above when training at the age of 40 and minimize their effect on your body, because for those who have clearly decided to take the path of a healthy lifestyle, there is nothing overwhelming, impossible.

At stage 0 - 1.5 months - Improving blood circulation

After 1.5 months we increase weights

You should not pay special attention to strength training and performance, this is not a priority, you do not need to press at a time, use close to the maximum weight of the projectile. Exception - if during this time you have not had any additional problems with ligaments, pressure and heart, you feel great, then deviations are possible. However, everything is within reasonable limits and under the control of a friend or coach.

What exercises to do after 40 years?

Cardio load

Recovery after training in men after 40 years

To start training, 2-3 sessions per week for a man after 40 years is quite enough. The rest of the time will be spent on recovery. At the peak of its form and after training for a while, the body will adapt, and you will feel the strength to go further, train 4 times a week, but no more. At this age, the nervous system is shattered, so take care of it. Avoid all stress and conflict situations that will promote recovery.

Training program after 40 years for men

Classic Squat or Smith Machine - 3 sets of 8-12 reps
Machine Leg Extension - 2 sets of 15 reps
Calf Raises - 2 sets of 15 reps
Bench Press - 3 sets of 12 reps
Machine Vertical Row - 3 sets x 12 reps
Seated Dumbbell Shoulder Press - 3 sets of 12 reps
Barbell Curls - 3 sets x 12 reps

Front Squat - 5 sets of 20 reps
Sitting Calf Raises - 2 sets of 12 reps
Incline Dumbbell Press - 3 sets of 8-12 reps
Dumbbell Extension - 3 sets of 8-12 reps
Dips - 3 sets of 8-12 reps
Scott Bench Curls 2 sets of 8-12 reps

Barbell Squat - 3 sets of 8-12 reps
Extension of the legs in the simulator - 2 sets of 8-12 reps
Standing Calf Raises -2 sets of 15 reps
Row of dumbbells to the belt in the slope - 3 sets of 8-12 times
French im - 3 sets of 8-12 reps
Standing Dumbbell Curl - 3 sets of 8-12 reps

A peculiarity of the training cycle and approach to training in the gym for men after 40 years, especially for beginners, is the load for 1 training of all muscle groups. As the body adapts to such training, it is possible to replace this program with training for muscle groups. This complex can be used by 40 year old men for six months, then change the program.

We hope that the material was clear and informative, and that you learned a lot of useful things that you will use when creating your training cycle. Share the record with your friends on social networks, leave comments, your opinion is important to us. Stay with Forsman and stay tuned for up-to-date and useful information.

Morning exercises - exercises aimed at improving health and providing a boost of vigor for the whole day.

Warm-up in the morning is necessary for both women and men.

For the last group, the selections will be considered in more detail. effective exercise depending on the level of difficulty and age criteria

Benefits of gymnastics at home in the morning for young and old

Charging has a beneficial effect on the performance of all systems and organs. Let's take a closer look at all the positive properties. physical exercise performed in the morning:

Strengthening the muscular corset and straightening the posture, which in general has a beneficial effect on the person's appearance. It will not be possible to ensure the relief of the figure with the help of one charge, but it is possible to achieve an even posture of the vertebrae and prevent the appearance of diseases of the musculoskeletal system.
Strengthening the cardiovascular system. Physical activity in the morning will prevent early heart problems and improve blood circulation in all systems and organs.
Stimulating metabolism and improving morale. During physical exercise accompanied by pleasant music, the body produces a hormone - endorphin (or the hormone of happiness).

Interesting fact! It is clinically proven that people who regularly exercise are less prone to depression and other neurological disorders.

What and how to do it right to charge vigor, maintain health and shape

Exercises include exercises aimed at working out various muscle groups. The table shows a system that is suitable for young people and men of the age, as well as the rules for its implementation.

Number of repetitions or timing

Fingers clenched into a fist and rotate the hands

Head rotation in a circle

At first, the range of motion is reduced, and only as the neck muscles are worked out, the radius of the circle is gradually increased. You can put your hands on the working area to control the amplitude of the rotations

First, the forearms are rotated clockwise, then in the opposite direction.

Shoulder rotation

When performing rotations, only the shoulder joints work. It is important that the hands remain stationary.

Legs are shoulder-width apart, hands are placed on the lower back. Perform rotation of the hip joint clockwise and counterclockwise

Body tilts forward

Starting position, as in the previous complex. The body is alternately moved forward and backward, with each movement increasing the amplitude of deflections more and more

15 times in each direction

Side tilt of the body

They make alternate inclinations of the body to the left and right sides, keeping their hands on the lower back. You can complicate the complex by performing it with your hands locked in a lock above your head.

15 times in each direction

Hands are straightened in front of you and clasped with palms in a lock. Make turns with the body to the sides

15 times in each direction

To work out the muscles of the buttocks and thighs, classic squats are suitable, which are performed from a foot position shoulder width apart

Take a supine position and slowly lift the upper body off the floor

Important! If the main goal of the morning warm-up for men is weight loss, then you can add several aerobic exercises to the complex. At the same time, they monitor that the heart rate is at around 110-1120 beats per minute.

The list of aerobic exercise includes:

jumping rope;
running in place;
step at a fast pace with high knees;
active tilting of the body to the sides;
lunges with legs forward.

The weight loss load must be constantly increased.

The best programs for any age at home

It is necessary to select morning exercises taking into account the state of health and age of the man. For example, jumping rope is not suitable for people suffering from diseases of the musculoskeletal system and heart problems. Men with chronic pathologies should consult a doctor before exercising.

Up to 30 years old

A complex for men under 30 years old should include the basic exercises presented earlier. They are considered as preparation for other types of activities, more complex in technique and requiring certain power inputs.

The list of additional loads for young people includes:

Plank. During training, body weight is transferred to the elbows and feet. They stay in this position for 1-1.5 minutes. For trained men, you can make the exercise more difficult, for example, lean on your hands and one foot or on a groan and one hand.
Pull-ups on the bar with a wide setting of the arms. Pull-ups will help strengthen the muscles in your upper body and make your figure more prominent. Do 5 pull-ups at a time for 3 reps
Weighted leg lunges. The number of repetitions is 35 times for each leg.
Push-ups from the floor - 10 times in 2 sets. As you prepare, the exercise also becomes more difficult.

If a young man is in good physical form, then the basic set of exercises (body bends to the sides and forward, squats, twists) can be performed using dumbbells or water bottles as a weighting agent.

Up to 40 years old

Men under 40 can also adhere to the basic, previously presented complex. However, at this age, you need to be more careful with weights. People with bad physical fitness it is best not to use dumbbells at first.

You can add to the list of additional exercises included in the complex:

Walking in place with simultaneous rotation of the hands (1 minute).
Squats with shaking the hands or moving the arms to the side (6-10 times in 3 reps).
Running in place with the knees back. The workout starts from 15-20 seconds. Gradually increasing the exercise time to 2 minutes.

Basic exercises for men under 40 can be done at a higher pace. This will help to work out various muscle groups and lose weight in problem areas.

50-60 years old

Men over the age of 50 should move away from brisk exercises as this can lead to injury and heart problems. At this age, it is allowed to use the basic complex, but all movements in it are done with a small amplitude in a slow mode.

Morning exercises for men 50-60 years old, includes the following set of exercises:

Walking in place with raising the arms while inhaling and lowering them while exhaling (1 minute).
Half-bends with a slightly raised head and arms spread out to the side. The torso is placed parallel to the floor and slightly sagged at the lower back. The number of repetitions is 6-8 times.
Springy forward bends on inhalation and straightening of the body on exhalation. The legs at the time of the warm-up should be shoulder-width apart.
Alternating jumps in place with landing on a jogging leg - 10-12 seconds

Important! Exercise for older men differs from the complex for young people in that basically all exercises in it are done in 1 approach. That is, the very time of the complex execution is reduced. More attention is paid to breathing during warm-up. After warm-up, it is advisable to walk in place until the heart rate is fully restored.

After 60 years

For people over 60 years old, the basic complex is partially suitable. At this age, it is allowed to rotate the head, hands, trunk and pelvis. It is better to abandon the classic squats and replace them with a half-squat when setting feet shoulder-width apart.

In old age, men are especially useful breathing exercises, which includes coordination exercises:

walking in a straight line with your eyes closed;
a stand on one leg;
tilting the body to the right and left, kneeling.

A useful exercise after 60 years is raising your arms with alternating inhalation and exhalation. When lifting the upper limbs, take a deep breath, when lowering, exhale.

Before warm-up, do not drink water, it is better to just wash your face.
If possible, exercise in a ventilated area.
Choose loose clothing for exercise that will not hinder movement.
During the warm-up, breathe in through the nose and out through the mouth.
Start warm-up with the most simple exercises(rotations of the hands, pelvis, body bends) and gradually move on to more complex (squats, pull-ups, push-ups).
Do not overload yourself with excessive physical activity, as this can be dangerous for the heart.

Pavel Smolyansky - coach of the Russian national athletics... The task of morning exercises is to adapt a person to the stresses that he experiences every day and to regulate the work of the heart. After warm-up, I advise you to take a comfortable position to relax for a short time. The approximate charging time is 25-30 minutes, but if a person is under 65 years old, then this time can be increased to 40 minutes a day.

G. Landry is a personal trainer, author of weight loss programs. I believe that morning exercises contribute a lot to weight loss. I note several reasons why people need to do a set of exercises in the morning: improving metabolism, getting a charge of vigor for the whole day, stimulating the awakening of the body, keeping the body in shape, activating mental activity.

Ruslan Daudov, coach of the highest category, winner of the 1999 World Cup in karate-do. For men who, due to time or physical characteristics, cannot devote sufficient time to training in the gym, I advise you to do exercises in the morning that will allow you to support your figure - push-ups, squats and abs with twisting of the body.

Useful video

Main conclusions

Exercising for men in the morning is a procedure that positively affects the performance of all systems and organs and allows you to keep your figure in shape. People under 65 can exercise up to 40 minutes a day without harm to their health, after which it is better to shorten the workout to 25 minutes.

The list of standard exercises included in the men's complex is hand rotations, torso bends, pelvic circular movements, squats, body twists, and press pumping.

Persons under 30 are allowed to exercise at a faster pace in increasing the number of sets of exercises up to 4-5 times.

It has many positive effects, experts say. “The very word“ exercise ”conceals the answer to the question, what is its use, - comments Dmitry Piskunov, Master Trainer of the World Gym Club - Veshki... “This is a charge of vivacity and energy for the whole day ahead.”

Exercise helps fight physical inactivity, improves blood circulation and the work of the musculoskeletal system. And it can also become your springboard to "great fitness". “Start exercising regularly and you’ll find yourself wanting to move and load your muscles even more,” says Denis Merkulov, senior trainer of the gym, master trainer, instructor of group programs clubCity fitness- Dobryninskaya.- Even doing simple exercises at home, you can gradually progress, complicate the exercises, use weights. I know a lot of cases when people took up some kind of light morning exercises at home and soon came to the gym - to train seriously ”.

Why is it better to exercise in the morning? First, it makes you less likely to miss a class. Secondly, doing exercises in the morning, you help the body to wake up, improve the mobility of joints and the elasticity of muscles, which "cool down" overnight (we wrote about other bonuses of early exercises).

There is no age limit for charging! You can do it for young people, it is also suitable for men over 65.

Morning workout at home: which exercises to choose

Experts recommend avoiding sudden movements and jumping. Otherwise, the choice of exercises depends on your level of training and goals. For example, women often choose movements to improve stretching or lose weight, but it would be appropriate to include exercises for developing strength and strengthening muscles in exercises for men. “It is optimal to perform multi-joint, basic movements that involve the maximum number of muscle groups,” says Dmitry Piskunov. - Squats are an excellent example of such a movement, at the initial stage they can be performed even without weights. It is also worth paying attention to the abdominal muscles: if a person leads a sedentary lifestyle, some of them will be overstrained (iliopsoas muscle), and some will be hypotonic, for example, the transverse abdominal muscle. Based on this, you can make a choice in favor of static exercises on the press, such as the plank and its many variations. " We asked Denis Merkulov to compose and show us a set of morning exercises for men.

Morning exercises: how to build a lesson

* Necessarily warm up before charging . “Do the warm-up very light: a couple of bends, pulled the knee up to the stomach. No sudden movements! Because in the morning you can be injured from this. We took the position, fixed it for 30 seconds and move on to the next movement, ”explains Denis Merkulov.

* Vary the load performing complex exercises. "Where to begin? At least from something. Choose 2-3 exercises, do them in 1-2 sets on 10-15 repetitions ... Then you can already increase the load - add more exercises or increase the number of approaches, - says Denis Merkulov. - The main indicator is your well-being. If you have done all the exercises, your breathing has not fallen out and you still feel enough strength, you can take another approach. "

* Complete the lesson stretching .

* Study this program 3-5 times a week .

To complete the complex, you only need a rug.

Charging for men: a set of exercises

Squats

Stand up straight with your feet hip-width apart. Bending your knees, take your pelvis back, lean forward slightly with your body and lower yourself into a squat. Stretch your arms forward. Work your abs, back, glutes, and legs. Return smoothly to the starting position. This will be one repetition.

Complicated squats

Stand up straight with your feet hip-width apart. Put your hands together in front of your chest. Bending your knees, bring your pelvis back, dropping into squats. Then straighten, returning to an upright position, and pull your right leg bent at the knee to your stomach. Put your hands down. Lower your right foot to the floor and bend your knees again while doing the squat. Straightening, pull your left knee to your stomach. This will be one repetition, do the required number of them.

Slopes

Stand straight with feet shoulder-width apart. Smoothly move your pelvis back and bend your body forward, reach with your hands to the floor. Then gently return to an upright position and repeat.

Complicated slopes

Stand straight with feet shoulder-width apart. Working with the muscles of the press, legs and arms, gently lean your body forward. At the same time, pull back and stretch your left leg above the floor, stretch your hands forward. Smoothly return to the starting position and repeat all the same, lifting your right leg above the floor. This will be one repetition.

Push ups

Take an emphasis lying on straight arms, spread your palms wider than the rug. Lean your toes on the floor. Stretch forward with the crown of your head, do not bend in the lower back. Exercise your abs, legs, and arms. Bending your elbows, lower the body down, then gently return to the starting position and repeat.

"Square"

Take an emphasis lying on straight arms, spread your palms wider than the rug. Lean your toes on the floor. Stretch forward with the crown of your head, do not bend in the lower back. Bending your elbows alternately, place your forearms on the mat: first the right, then the left. Extending your elbows, rest your palms on the mat again. Bend your elbows and do a push-up. Return to the starting position with straight arms. This will be one repetition.

Hyperextension

Lie on your stomach, bend your elbows, bring your palms together on the floor and place your forehead on the back of them. Using your abs, glutes, and back muscles, gently lift your upper body off the floor (anything above your diaphragm). Keep your feet flat on the floor. Do not increase the arch in the lower back. Then gently lower yourself to the floor. This will be one repetition.

Complicated hyperextension

Lie on your stomach, stretch your arms forward, place your forehead on the floor. Bending your elbows, bring your shoulder blades together, while at the same time raise your upper body and legs above the floor. Work the muscles of the press, legs, back of the arms. Then gently lower yourself to the floor. This will be one repetition.

Crunches on the press

Lie on your back, bend your knees and place your feet on the floor. Take your hands behind your head, press your lower back to the floor. Working with the abdominal muscles, twist the body forward and lift the shoulder blades, neck and back of the head above the floor.

Burpee (variation)

Lie on your stomach, place your palms about the width of the rug, bending your elbows. Straighten your arms, lift the body off the floor. Step your feet forward, placing them closer to your palms. Pushing your palms and feet off the floor, straighten your knees and take an upright position. Lower your arms down, then bring them forward through the sides. Then again spread your arms to the sides, lower them along the body, bend over and touch the floor with your palms. This will be one repetition.

Start your workouts by doing simple exercise options, and as you adjust to the stress, move on to more difficult exercise options.

A fit figure is an essential attribute of a self-respecting man. Nobody forces you to become a fan of bodybuilding, but keeping your body in good shape is a must. Morning exercises for men will help you to keep yourself in shape, which has many other useful properties. For her you need everything 10-15 minutes per day and weights in the form of dumbbells. And the benefits that you get as a result are incredibly many.

Exercising for men is not just a formality, we have heard about the need for it since Soviet times. This is actually an incredibly useful measure, and when done correctly, it will give you the following benefits:

Simple exercises strengthen the muscle corset and will make the physique attractive. Exercising is certainly not enough to achieve serious results, but it is a good base load to maintain tone.
Thanks to charging, you can improve posture and ensure the correct position of the vertebrae, prevent the risk of hernia and many other problems.
Cardio is a great way strengthen the cardiovascular system, to prevent a number of problems with it. Also, morning physical activity improves blood circulation.
And, of course, exercise in the morning for men is a great way. wake up in the morning, both physically and mentally... It charges you with vivacity and energy, sets the right mood and helps you prepare for an active and productive day.

In the absence of contraindications, it will be useful to take a contrast shower after charging. This will help enhance the effectiveness of the exercise and improve its effect on the body and internal organs.