In a survey, 48 percent of people said they want to exercise more and 44 percent want to eat healthier. Are you looking to get healthier in 2022?
To get healthier, it’s time to start working out and taking supplements to improve your nutrition. Looking for the best exercises for men and also the best supplements for men? Keep reading for more details on how to get to the road of a healthier you for 2022.
Best At-Home Exercises for Men
If are not planning on going to the gym, it’s okay. There are plenty of exercises you can do in the comfort of your own home.
Jumping Jacks
It’s always good to get the blood flowing with some cardio exercises, and jumping jacks target the whole body. They make your heart stronger and also help with building muscle, losing weight, building stronger bones, and also lifting your mood by relieving stress.
By doing regular jumping jacks, you can also improve your stamina and stability. To get started, stand with your feet together and put your hands at your sides. Jump and raise your arms above your head while you spread your feet apart. Then go back to the original position.
Cross Crunches
This is an easy exercise to work your abs and oblique muscles. It strengthens your abdominal and core muscles.
Lie on your back and bend your knees with your feet on the floor. Put your hands behind your head. Bring your right shoulder and elbow to your left knee and shoulder. Try to touch your elbow to your knee if you can. Then do go back to the original position and try the other side.
Bicep Curls
Lie on an incline bench and let your weights hang at your arm’s length. Keep your palms forward. Curl the weights and then pause.
Lower then halfway and pause for another five seconds and then finish lowering. Do 10 reps.
Sitting at an incline will give you a greater range of motion than you get with a standard curl.
Lunges
If you want to work on your core and also strengthen your lower body and hips, try doing some lunges. Lower your hips until both knees are bent at a 90-degree angle. Step forward with one leg while you keep your upper body straight and then come back to the original position.
Make sure you keep your weight on your heels at both times. Then do the same thing with the other leg.
Dumbbell Floor Press for Triceps
While many think this is a chest exercise, it does also work the triceps. This exercise is also easier on the elbows than other tricep exercises.
Lie on your back. Hold a pair of dumbbells directly above your chest. Keep your arms straight, your knees bent, and your feet flat. Then lower the weights until your upper arms reach the floor.
Push-Ups
Push-ups are great at strengthening your arms and chest. Get down on the floor and make sure your hands are shoulder-width apart. Check that your body is in a straight line (it should stay that way the whole exercise). Then start lowering your body while keeping your elbows close. Then push back up to a high plank.
Planks
If you want rock-hard abs, this is the best exercise. You can do this to also strengthen your arms, shoulders, and back. There are also several variations of a plank, including side and rotating.
Get into the push-up position and keep your elbows bent at a 90-degree angle. Make sure you keep your body weight on your forearms. You should also be in a straight line just like a push-up.
Stay in that position as long as you can. As you get stronger, start holding it for longer.
Kegels
Kegel exercise for man is just as important it is for a woman. They strengthen the floor of your pelvic area which is from your pubic bone to tail bone.
There are also other benefits for men including longer erections, overcoming erectile dysfunction, improving bladder control, and more intense orgasms.
To try to find the muscles, hold your urine stream midway. Then contract your pelvic muscles for about three seconds and then relax for three seconds. Repeat this ten times to master this technique.
You should do three sets of 10 reps throughout the day.
You can also do a bridge where you lie flat on the floor. Bend your knees and keep your arms at your sides. Then lift your hips into the air and hold. You should be squeezing your pelvic muscles along with your glutes and hamstrings.
Best Supplements for Men
One of the best benefits of exercising is gaining strength and muscle. The main criteria of getting maximum muscle gain are to consume more protein than you break down, eat more calories than you burn, and find an exercise program that challenges your muscles.
Some of the best workout supplements include:
- Whey protein
- Creatine
- Casein protein
- Glutamine
- Beta-Alanine
- Multivitamins
- Magnesium
- Calcium
If you need more energy bursts, you can try caffeine supplements like green tea extract. Try to avoid caffeine close to bedtime.
In addition to these supplements, you need to eat regular, healthy meals. Supplements are not a replacement for your daily intake of fruits, vegetables, grains, and lean proteins. These supplements are an effective way to make sure your body gets the nutrients it needs.
Start Your Journey to a Healthier You
You can do this! Start taking a look at your diet and see where you can make improvements. Start these exercises for men and take supplements to make sure your body gets the nutrients it needs.
Keep checking out our site for more great advice to get healthy and stay that way. Start your journey today and you will feel better—and look better!
