There is nothing crazy here, so don’t worry, you should now how to do each of these exercises:
Chest – Push Ups
The old favourite and for good reason. It can be completed anywhere and uses almost every muscle in the body – particularly the chest. A bench press is also good, but most of us wont lift as much weight as when we are doing a full push up. In fact researchers found that 66.4 per cent of your total body weight is lifted in a full push-up.
Abs – The Bicycle
Another key area for men, we do like to keep our abs in shape. For a long time sit ups were considered the best way to tone and strengthen your abs, however research found that sit ups alone had little impact on toning your abs. The bicycle manoeuvre has been found to strengthen your core and see an improvement in your abs however – an added bonus just like the push up, it requires no extra equipment!
Back – Pull Ups
If the first two were chest and abs then you knew the third one was going to be back or arms. The great thing about the pull up is that it in fact will of both. Your biceps and deltoids will both be utilised in a full pull up. If your legs are all over the place then try crossing your feet to keep them stabilised.
Upper Arms – Tricep Dips
And here is it is – the arms, just as you predicted. If you are looking to make your arms bigger then most people think it is all about the bicep. Actually the tricep is a bigger muscle. You can easily train it, without any equipment, doing tricep dips on a stable chair or step.
Legs – Single Leg Squat
Research at San Diego State University found that the single-leg squat was the move that most challenged the gluteus medius – the muscle in the hip. To do this exercise, place both arms out in front of you, stand on one leg and extend your floating leg slightly in front. Then bend your supporting leg, and squat as far as you can while keeping the elevated leg from touching the floor. This exercise is difficult to master and will take a few attempts to complete with good coordination. The single-leg squat is great for improving your balance, flexibility and also for building leg strength.
Training and Supplements
By doing the best exercises for each part of your body, as described here, you will be more likely to improve your major muscle groups. However, you should remember that variety is key when it comes to resistance training and ensuring your body has everything it needs from vitamins to minerals, is just as key.