Human nature is such that at any stage of life one cannot do without visual ideals. First, girls imagine an ideal prince, then they fall in love with actors, singers, and athletes who seem so ideal, and then women try to find a real, but it would be nice, ideal husband.
An important role in a woman’s assessment of a man is played by his physical form.
Interestingly, men also pay attention to the physique of a neighbor, business partner or colleague. Therefore, today we will look at the male body for ideality not only from the point of view of women, but also of men.
Beautiful pumped up male body
How to give a man a beautiful body
Stop swinging your mouse, start pumping your muscles
Or will you convince yourself that you don’t have time?
Yes, your time is worth a lot. And he is always missing. Is it worth spending it on exercise? Of course it’s worth it, your health and figure are very important. But what does time do when you're pumping? On the way to the gym and back, on changing clothes and talking with “colleagues” and so on.
Considering that exercise needs to be done regularly, taking care of your body can completely deprive you of your free time. That is why at the initial stage you can start practicing at home.
Doing exercises at home has a number of benefits:
You do exercises instead of wasting time on the way to the gym;
Do you exercise regularly?
You can get in shape quite quickly;
“Experienced” strangers don’t stare at you.
But there are also several disadvantages. For example, you need to find out how and what exercises you need to do in order to get in shape as quickly as possible. Read this article and you will learn about exercises that will help you quickly pump up at home.
How to get cubes?
Women really love abs on their stomachs and it’s hard to argue with that. Therefore, many men rush to do intense leg twisting and lifting from the very beginning.
You need to perform the following exercises in a row without rest.
Front bar
What to do: Stand on your elbows, straighten your body and hips. Pull your stomach in, tighten your buttocks and freeze in this position for 30 seconds.
Side plank
What to do: Stand on one elbow so that the body is half sideways and the forearm is at a right angle to the body. For 30 seconds, bring your body into one line, while pulling in your stomach. And immediately approach for the other side without rest.
Twisting on a fitball
What to do: Lie on the ball with your torso and thighs parallel to the floor, your feet wider than your shoulders, and your hands on the back of your head. Now we perform standard twisting, that is, what is popularly called “pump up the press.” Please note that the main thing in twisting is muscle tension, so you don’t need to reach your knees with your chin. When you return, try to arch your back a little to straighten your rectus abdominis. Do it 15 times.
Reverse crunches
What to do: Lie on your back, place your arms along your body. Raise your legs up perpendicular to the floor and bend your knees at a right angle. Pull your knees towards your shoulders 15 times. You can slightly lift your pelvis off the floor.
How to improve your posture
8 hours a day at the keyboard? Great workout for a crooked back and bad posture. Is this what you were looking for? The “cobra” exercise is suitable for your posture.
What to do: Lie face down on the floor, legs together, and arms extended along the body. Now slowly bend at the waist and lift your chest and knees off the floor. Perform this exercise by tensing the muscles of your back and buttocks. At the same time, bring your shoulder blades together and synchronously turn your palms with your thumbs towards the ceiling. Freeze in this position for 1 minute, and then rest for the same amount. You need to do 2-3 repetitions.
How to pump up your back at home
For these purposes, doing pull-ups or bent-over dumbbell rows at home is suitable.
Pull-up
What to do: Hang on the horizontal bar with an overhand grip (palms facing you), hands shoulder-width apart. In order to pump up your muscles, perform this exercise evenly, without jerking, both on the ascent and descent.
Change your grip, place your hands one and a half shoulder width apart and perform the same number of pull-ups. It is important to mentally distribute how many times you are going to do pull-ups. Three or more pull-ups are considered effective. Once you can do 15 pull-ups, you need to think about weights.
Bent-over dumbbell row
What to do: Place your left knee and left palm on a flat surface, and take a dumbbell in your right hand. The back needs to be straightened and slightly arched. Squeeze your shoulder blades and pull the dumbbell towards you. A popular mistake made by beginners is that they use only the arm muscles in this exercise. You need to pay special attention to the work of the back muscles. Repeat as many times as necessary.
What not to do
Many men who want to keep their body toned or pumped up make beginner mistakes. Read the next few points to save your time and increase the effectiveness of your exercises.
Squats
This is also a fairly popular exercise for the buttocks. However, thanks to this exercise, the back and abs are also worked out. But despite the widespread use of this exercise, many people make mistakes.
- Firstly, it is important to do everything slowly and smoothly in order not to damage the ligaments. In no case should you lower your buttocks below your knees, as you will put double stress on your knees, which will not have a very good effect in the future. Keep your back straight and watch your breathing.
- Classic squats. During squats, your thighs are parallel to the floor and your legs are at shoulder level. You can straighten your arms forward or hold them behind your head.
- Semi-classical squats are performed the same way, only the feet are brought together.
- Wrestling squats (Sumo). Again there is no particular difference, but this time the legs should be moved as wide as possible. This exercise effectively removes fat from the inner thigh.
You can add weights to any type of these squats. For example, pick up your cat again or fill a bottle of water.
5 simple ways for men to get a sculpted body
A beautiful, sculpted and sexy body is the dream of many men and women. People are ready to work hard in gyms, exhaust themselves with hard hours of training and diets that are filled with proteins, gainers and other not entirely healthy nonsense. But everything is not as complicated as it seems. A beautiful, toned, sculpted body can be achieved much easier and more effectively than regular clients of fitness clubs and steroid trainers tell you. All that is required of you is willpower, patience and, of course, a great desire to change something. In this article I will tell you 5 exercises that will help change your body for the better in just a month.
1. Classic push-ups
Familiar to most from school, good old push-ups are one of the most effective and simple exercises for strengthening muscles. You can perform this exercise almost anywhere. The peculiarity of push-ups is that they load and work almost the entire upper body. Triceps, biceps, pectoral and deltoid muscles, as well as the torso and lower back muscles are used during push-ups.
The same classic exercise as push-ups. Remember this catchphrase? “Everything ingenious is simple.” In the story with the abs, it fits perfectly. Lie on the floor, bend your legs at an angle of 90 degrees, and begin to slowly lift your body towards your legs by tensing your abdominal muscles. Increase the load and the number of approaches gradually and the first results will be a couple of weeks. If you doubt the effectiveness of this exercise, take a look at the abs of the legendary Bruce Lee. The classic press was his go-to exercise.
One of the most effective static exercises. The plank will probably never go out of fashion and this is not without reason. Performing this exercise allows you not only to work out the abdominal and lower back muscles, but also to pump up your willpower and patience. Since this is a static exercise, it should be performed in a more or less calm state and hold your breath correctly (important for any exercise). You should start according to the following principle: 15 seconds plank + 30 seconds rest and gradually increase the time spent in the plank to 60-120 seconds.
Modern beauty standards
Today the following are considered beautiful:
- A powerful V-shaped back that shapes the entire silhouette.
- Clearly prominent trapezoids and shoulders, as if contrasting with a long, sophisticated neck.
- Developed, voluminous chest muscles adjacent to dry, clearly visible abdominal muscles.
- The legs are developed proportionally at the top, not lagging behind in volume, but at the same time not distracting all attention to themselves.
Yes, perhaps this is the ideal figure of a man from the movies.
Exact numbers
To create that same V-shaped silhouette, it is believed that the pelvis and waist circumference should be 10% and 25% less than the chest circumference, respectively, and the neck should be only 38% of the chest.
The thigh circumference is equal to 60% of the pelvic circumference. The lower leg, in turn, makes up only 40% of the pelvic circumference and 60% of the thigh circumference. Another sign of good build is the equality of the shin and tense biceps in volume.
Of course, it’s easy and simple to calculate your ideal proportions, but to make your life easier and not make mistakes, you can use a table of ideal proportions, as well as a variety of calculators that will tell you your ideal proportions using different formulas, reflecting different points of view on the male figure.
All you need to do to use these handy tools is simply measure your height and weight to the nearest centimeter and kilogram and divide the second value by the first. This way you will get a certain coefficient. For example, with a height of 160 and a weight of 80, this coefficient will be 0.5. But remember: a calculator is not the best solution. The ideal proportions calculator is not always accurate.
Rule 1: Find the reason why your body lacks definition
In fact, there are only two objective reasons why your body may not be sculpted enough: it is either excess fat deposits or underdeveloped muscles due to lack of regular physical activity. It follows from this that relief can be achieved only with the help of nutritional correction and training that can strengthen muscles and increase their volume. If fitness is new to you, it would be logical to create a training program in such a way that you alternate between exercises aimed at burning fat and strength training that promotes muscle growth.
Rule 2: do physical activity according to an individually designed schedule
So, if your main problem is excess body fat, the initial emphasis should be on cardio training (running, cycling, etc.), which can last up to forty-five minutes two to three times a week. It is best to do cardio after strength training, which will help pump up your muscles and tone them. An experienced fitness instructor will help you develop an individual training plan depending on your wishes - draw a beautiful relief, change and balance the proportions of your figure, etc.
Type X (“hourglass”)
The female hourglass figure has the following differences:
- the width of the hips and shoulders is equal or differs slightly;
- the waist line is clearly defined;
- When an hourglass figure gains weight, the distribution of mass occurs evenly throughout the body, so the figure retains its outline.
The main task for the owner of an hourglass figure is to emphasize the curves of the silhouette and the femininity of the shape. Soft flowing fabrics will cope with this task. An hourglass cut should have wavy lines and rounded contours. You can use clothes of a certain style:
- pencil skirts well emphasize the fragile waist and the curve of the hips;
- fitted jackets create an emphasis on the waistline, which is an advantage of this silhouette;
- blouses and dresses with diagonal draping highlight all the advantages of an hourglass figure;
- a wrap skirt will highlight your advantages and will fit well thanks to the ties at the waist;
- patterns should have rounded contours - polka dots, wavy lines, fabrics with flowers are suitable;
- Shirt dresses with a belt at the waist create a good accent for the hourglass look. The same function can be performed by other decorative elements on the belt line;
- The swimsuit can be separate or one-piece, with contrasting horizontal inserts or diagonal draperies. A 50s style bikini will look great.
For a woman with an hourglass figure, it is better to avoid clothes with a straight cut, hard and dense fabrics, and large patterns that can visually make her look fatter. Checked prints with clear lines and geometric motifs should not be used.
Rule 3: choose the right weight
As has already become clear, even in the absence of excess fat, beautiful muscle relief can only be achieved with the help of barbells and dumbbells, the weight of which should be selected correctly and gradually increased. Initially, select weights so that you can perform three sets of 12-15 repetitions, with the last repetitions being performed with effort - this is when the muscles will really work and grow. Exercises should be performed at a slow pace, tensing the appropriate muscle groups.
The main body structure options for guys
Each person is individual by nature. Any person from birth has one variant of body structure as the dominant one. For accessibility of study, all types of male physique, as well as female variations of the figure, are divided into the following three types according to the circumference of the wrist of the working hand:
- ectomorphic (asthenic) - less than 18 cm;
- mesomorphic (normosthenic) - 18-20 cm;
- endomorphic (hypersthenic) - over 20 cm.
To figure out which option to classify yourself in, let’s look at the main features of each type.
Rule 4: Adjust your diet
Forget about “magic” universal diets that promise stunning results in a month. If you need to lose weight and build muscle, your diet should be adjusted based on your body's individual needs.
First, you should understand that to get a ripped figure, you cannot lose weight too quickly. Ideally, you need to lose 700-900 grams per week. The diet should be balanced and varied. Eliminate “harmful” foods high in animal fats, eat as many vegetables and fruits as possible, and control your intake of light carbohydrates.
Secondly, it is important to understand that to build muscle relief, the body needs protein, which promotes the restoration of muscle fibers and their growth. The best sources of protein will be chicken breast, cottage cheese, and fermented milk products. In addition, it is important to maintain a balance of complex carbohydrates and fats.
How body type affects character
A person's physique can tell about his psychological characteristics. It is not without reason that stereotypes are spread in society that have a connection between a person’s appearance and his character traits, as in the case of the fact that overweight people are kind-hearted and cheerful.
Closedness and vulnerability are attributed to the asthenic structure of the figure, but this cannot be stated unequivocally. Many ectomorphs are distinguished by their aggressive nature, closed nature, but at the same time stamina and endurance. Most of these men are introverts, like to spend time alone, and are prone to introspection. Basically, they have a mathematical mindset, they like to reason and speak strictly to the point. In a noisy environment they get tired quickly, but they have high self-control.
Character traits of an average body type include emotionality, sociability, and determination. Such people are quite energetic and developed. Their faces are dominated by regular facial features, there are many attractive people among them, but their facial expressions are inactive. They do not express their emotions too clearly, although they are open people. They also tend to be hot-tempered and impulsive. Their mobility equally extends to both positive (run, jump, play) and negative (fight) manifestations.
Overweight men can indeed turn out to be cheerful, friendly people. Despite their appearance, they are quite energetic and emotional if they do not suffer from any illnesses. For the most part, they have an easy-going character, are joyful, positive people, ready to help or simply make the whole company laugh.
Rule 5: Stay hydrated
Many people who want to lose weight go on strict diets, drink little water and take diuretics. This is a gross mistake that can also cause harm to the body. To successfully lose weight and create muscle definition, it is necessary to reduce tissue swelling. Drinking at least two liters of fluid daily will help remove toxins and waste from the body that contribute to swelling. Additionally, drinking water in normal quantities will help improve digestion and metabolism.
Type H (“rectangle”)
The rectangle body type also has its own characteristics:
- the size of the shoulders and hips is approximately the same (like an “hourglass”);
- there is no pronounced waist (unlike “
hourglass”, which has a noticeable curve); - problem areas of a rectangle figure when gaining weight are the stomach and sides.
Those with a rectangle body type need to add more femininity to their look and hide angular contours. There are recommendations for such forms:
- tapered trousers and skirts with a “tulip” silhouette will help “
rectangles” highlight the waist and slightly round the hips; - dresses with a straight silhouette will emphasize the harmonious proportions of a rectangular figure;
- It is worth using contrasting color combinations bordering vertically;
- Belts and sashes will help visually emphasize the “
rectangle” waist; - The swimsuit can be separate or one-piece, but must have a decorative strap or a contrasting border in the waist area.
Women with a rectangular figure should not choose tight clothes, items made from flowing fabrics, or models with a bias cut.
Rule 7: Don't try to do the impossible
Of course, it is much more difficult for women to create relief and muscle definition than for men, which is due to some anatomical features. The fair sex really needs more effort and time to create an ideal toned figure. That is why it is important to understand that there is no point in overloading your body with heavy training, trying to get the body of world fitness champions who, by the way, use special supplements that are not always safe. Toned arms, an elastic stomach, toned buttocks, and a strong back will already make your body beautiful, even without prominent abs and muscle tubercles.
A slender body with beautiful muscle definition is always the result of hard work on yourself. You can achieve the figure of your dreams only if you follow the above rules in combination. However, in addition to following a diet and training regimen, motivation is equally important, as well as your patience and focus on results. Don't stop halfway, and the desired figure will no longer be the object of your dreams, but will become a reality and the envy of others.
Figure
The structure of the figure began to be given special importance back in ancient times, when the art of sculpture began to develop, and in architecture it became fashionable to decorate the facades of buildings with statues in the image of a person.
Since ancient times, men with a developed, beautiful body were perceived as warriors and protectors, which characterized their masculine strong qualities. Nowadays, a successful young man subconsciously presents himself with an ideal male figure. And men themselves strive to look sporty and courageous.
However, everyone has their own physiological characteristics. Just like hair color and eye color, every person has a certain body type. Having learned the type of structure of your own figure, you can determine effective methods for bringing it to perfection.
Nutritional Features
If you want a sculpted body, hard training and cardio exercises will not be enough. Another critical component of success is proper nutrition. The diet should be high in protein, with a reduced amount of carbohydrates. There should be about 6 small meals a day. This regime will maintain a high metabolic rate.
The calorie content of consumed foods should be reduced by 10-30%, depending on your body's ability to burn fat. It is worth reducing your diet primarily by confectionery, flour products and other fast carbohydrates. The share of carbohydrates in the diet should be at least 40%, vegetable fat - 10%, and the rest - protein. Don’t forget about saturating your body with vitamins and minerals. Their deficiency leads to muscle destruction. To reduce the burden on the gastrointestinal tract, you can use sports nutritional supplements as a source of protein. They do not harm the body, but only provide it with concentrated protein. It is important to drink a lot of water per day (at least 3 liters). Its deficiency will lead to a slower metabolism and slow weight loss, and can also increase the load on the heart.
It is advisable to use the following foods in your diet: vegetables and fruits, legumes, fish, various cereals, low-fat dairy products, eggs, lean meat and poultry.
The amount of food consumed depends on the athlete's overall weight, the body's ability to burn fat and metabolic rate. The main thing is not to overeat and feel your body.
Water
It’s definitely worth drinking more water, it doesn’t even need to be explained. After all, a person consists of water, and a violation of the water-salt balance leads to dehydration. And during training, you sweat, thereby losing more water from your body than an office worker. It is recommended to drink 1 to 3 liters per day. But under no circumstances force yourself to drink; excess water in the body is also harmful.
Relief body at home
It is more difficult to achieve quick results at home, since the exercises require special equipment. However, if you have dumbbells, a horizontal bar and parallel bars (the last two equipment can be found in the yard), then everything will work out. The fact is that many exercises using simulators can be replaced with others. For example, the bench press is replaced by push-ups, the lat pull-down is replaced by pull-ups, dumbbells can be used instead of a barbell, and so on. Therefore, if you really want to get a sculpted body, there will be no obstacles in your way. The main thing is your desire and perseverance.
Gym, apartment or yard?
And here we come to the next question: where and how can you exercise to load your muscles and make them work? After all, without load there will be no growth and no formation - this is a law that is valid for any sport.
The easiest and most convenient option is, of course, the gym. There is a richer choice of free weights, that is, dumbbells and kettlebells, and special exercise machines, and a trainer who will tell you what and how best to do... But the gym means time and money. And even if we managed to find the latter (many gyms and chains announce big discounts on the eve of summer for “beach bodybuilders”), then the former is a problem.
So your option is your own apartment or... your own yard! Let's start with the yard. Today, in most residential areas of Moscow, more or less variously equipped training grounds have appeared. Even if such a site is not directly next to your house, most likely it will be found in a neighboring yard or a couple of houses away. Make it a rule to spend at least an hour on such a site every night, not counting the walk to and from it. This will allow you to give your body the necessary regular exercise without going beyond what is reasonable. By the way, it would be nice to find a site where a group of young people is already engaged. Typically, such groups ensure that the equipment is in good condition. In addition, such amateurs, as a rule, slightly improve the standard simulators. Most of them are designed to work with the exerciser’s own weight, and enthusiasts make the structures a little heavier so that the load is greater. And this is for the best: working only with your own weight, you will very quickly accustom your muscles to such a load, and increasing muscle volume requires a constant increase in load. The only thing that can stop you from working out on such a site is the feeling that everyone around you looks better than you and does better. Well, if such considerations can turn you away from exercising, then it’s better for you to organize a small gym at home. You don’t need anything special for this, except maybe some free money. More if you decide to spend money on a real exercise machine, and less if you don’t want to clutter your home with a bulky structure.
Why is healthy lifestyle dangerous?
Don't hurt yourself
After all, in order to load your muscles, all you need is a set of dumbbells with stackable weights (that is, with the ability to add and add weight using new discs) and a small barbell of the same design. And it would be nice to have a strong wooden stool on which you can pump up your abs!
Cardio training
To use lipolysis (the breakdown of fat) as energy exchange, it is best to use cardio exercise (aka aerobic exercise). Unlike strength training, during which anaerobic glycolysis occurs, the duration of cardio exercise can be significantly longer. A strength exercise, such as a bench press, is done for 1-2 minutes. During this time, only glycogen is burned in the muscles. There is simply not enough strength for more. Therefore, when creating a training program for relief, you should definitely include cardio exercises in it.
The volume of these exercises varies depending on your condition, from 20 minutes to an hour. Any type of cardio equipment will help make your body more prominent: steppers, treadmills, ellipsoids, exercise bikes and others. And even better - jogging in the fresh air, brisk walking or cycling. The choice is yours. The main thing is that during cardio training the pulse is within 130-170 beats per minute.
One or two cardio sessions per week will be enough to boost your metabolism, strengthen your ligaments, increase blood flow and burn some fat. But for everything to work out, you need not to feel sorry for yourself and work hard. Not to the detriment of health, of course, but in spite of laziness.
Source
Gluteal bridge
It allows you to tighten the muscles of the buttocks and additionally works the abs.
- For the classic version, lie on the mat with your back, bend your knees, slowly raise and lower your pelvis, keep your arms straight. The main thing is not to lift your back off the floor and when performing the exercise, do not lower your buttocks to the end.
- The technique for a weighted glute bridge is no different, you just have to hold something weighing about 3-5 kg in your hands.
- A more challenging option is the single-leg glute bridge. When performing, all your weight is transferred to one leg, and you hold the other one in weight. The legs are also well used here.
