External attractiveness makes it easier to go through life; this fact is difficult to dispute, because it has been confirmed by many people who have achieved success. Perhaps this is why a beautiful male body is considered not only a sensual signal designed to attract the attention of the opposite sex, but also a sign of a successful person. In addition, physical beauty is often perceived as a sign of health, and in most cases this is true.
To give your figure parameters that correspond to the current canons of beauty, you don’t have to spend a lot of effort and time, and it doesn’t require huge financial costs.
Parameters of a beautiful male body
The canons of male beauty change quite dynamically, now slender, slender young men come into fashion, now powerful, muscular representatives of the stronger sex, capable of rivaling the stature of Roman gladiators. In general, preferences do not go beyond what is reasonable - moderately developed muscles, straight posture and harmonious style of clothing. There is a certain trick here, because a beautiful male body, a photo of which can be seen in an advertisement for underwear or a popular resort, is often the product of long and careful work in the gym, plus photoshop and retouching.
Having broad shoulders, narrow hips, and a flat, muscular stomach is considered beautiful. During the survey, respondents pay more attention to the general outlines of the figure, allowing for some imperfections. This indicates a sober view of the image embellished by graphic editors, imposed by glossy magazines.
Does “home bodybuilding” exist?
There is a misconception that a beautiful male body can only be built in a cool gym. Huge amounts of money are made from this, and results are not always guaranteed. In addition, not everyone can afford to spend a lot of time in the gym. But for some reason, there is an opinion that without expensive classes with a personal trainer, there is nothing to even dream of good muscles.
A harmonious and beautiful muscular male body can be built without the participation of a trainer, without chemical stimulants, without expensive branded clothing and shoes, which, as advertisers are trying to convince us, will magically create the necessary motivation. What fans of sports clubs contemptuously call “home bodybuilding” actually exists, and no one puts a sign of compliance with human misconceptions on the biceps. Dumbbells, a bar, your own body weight, plus perseverance and the desire to work on yourself give the same results as a visit to the gym. Moreover, without sufficient motivation and effort, even very expensive sneakers designed for training with a very expensive personal trainer will not help.
What if I don't have time?
You yourself are your greatest investment. When you invest in yourself, everyone wins. You will have more energy, you will do more, you will live longer. You will be able to feel more self-confident and enjoy life more.
Your character will also change - you will work harder, doing what you previously only thought and talked about. You will have less time for idleness or TV, but as your life changes, you will notice that you don't need it as much. Indeed, life will become easier and more enjoyable - you will soon be doing things without even thinking about their complexity.
A balanced approach to physical activity
The main mistake beginners make is that they want to see results as quickly as possible. This results in an inadequate attitude towards stress. A beginner works until he sweats and gets black in his eyes, tries to faint while jogging, and earns serious injuries, sprains and bruises. At the same time, a beautiful male body does not manifest itself in any way at the starting stage; it remains as before loose and weak.
Gradually increasing loads should be the holy bible for a new bodybuilder, even if his gym is in his own bedroom. Excessive fatigue after training encourages you to give up everything and stop exercising, and poor health and pain are clear signals from the body about the existing danger to health. The load should be supplemented by proper rest, it is advisable to use all muscle groups, then there will be no feeling of being trapped. And most importantly, exercise should be a joy; without a positive attitude, physical exercise is perceived as hard labor without purpose and result.
Why does a grown man need to swing?
Remember, we have nothing against a person who does not exercise or is carrying excess weight. They have their reasons.
But we don't want to advise people that it is acceptable for a person with children to be chubby and doughy, and that women like this type of body. We are against it! The author of this article is also a father, but he goes to the gym every day and works out until he sweats. And the fathers with whom we dealt, and at the same time their wives, also agree that a family man should watch his figure.
It is simply desirable that people achieve success, be healthy and happy, and pass on such laudable aspirations to their children. We want to teach people to set a goal to become better, to strive for higher standards. But it’s difficult for many because there is no example to keep in mind. To overcome this stereotype that exists now (that dad can relax and not worry about his figure), you need to change not only your body, but also your outlook on life. You need to find drive in training, proper nutrition and personal relationships - and, of course, be an example to your children and others.
In fact, training is important for another reason - longevity. Who doesn't want to hold their grandchildren in their arms? Let's say, everything is fine with you now, but you, like everyone else, are capable of more: doing more, enjoying life more, feeling more confident, energetic and love life.
How to pump up beautiful arms and shoulders
“A man should have broad shoulders and muscular arms,” women say, closing their eyes dreamily. Exercises with dumbbells will help you create the desired relief. In addition, an excellent and completely free exercise machine is your own body weight. Push-ups and pull-ups on the bar quickly form a beautifully drawn relief on the arms and visually widen the shoulders. Even the most beautiful male body cannot be considered attractive if there is a clear dissonance between developed and weak muscles. For example, you can enthusiastically pump up your biceps without paying attention to your triceps and other arm muscles. Of course, all muscles are interconnected, and with the simplest movements with dumbbells the whole arm will be trained, but if the share of fanaticism is too great, then the natural proportions of the arm are disrupted, and obvious dissonance appears.
Lifting weights with gradually increasing weight, increasing the number of pull-ups and push-ups is a sufficient arsenal for the formation of spectacular and muscular arms. To work out individual muscle groups, you can change the method of gripping the bar, do push-ups with your arms wide apart, with your fists, or with your fingers. Complexes of various exercises come down to the main principle: increase the number of approaches and the number of repetitions.
How to pump up beautiful abs
The notorious “cubes” on the press are sometimes already present when palpated, but are still not visible, this causes understandable frustration for the owner of an imperfect press. It’s worth remembering the almighty retouching that fashion models and bodybuilders use during performances; in real life, everything looks a little more modest.
To create a beautiful male body at home, it is necessary to pump up the abs, but for this it is not necessary to deliberately lift the upper torso from the floor from a lying position on your back. Most physical exercises aimed at comprehensive physical development, one way or another, involve the abdominal muscles, so it will always be pumped, even if you don’t do it specifically. For a pronounced relief, of course, you will have to work extra hard. According to leading fitness trainers, ten minutes a day is enough to quickly form a beautiful belly in the absence of an impressive layer of subcutaneous fat.
KEEPING IN SHAPE
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.
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. But the effectiveness of such exercises is too low - only 1/4 of the necessary muscles are involved. If you have 5 minutes, this can be fixed.
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.
Legs are the weak point of homegrown bodybuilders
The main problem of enthusiastic “jocks” is that it is more interesting to work out your arms, shoulders and abs than your legs. The result is often the typical figure of an illiterate novice bodybuilder - a beautiful upper torso with flabby buttocks and disproportionately thin legs. A truly beautiful male body, the photo of which can grace the cover of a magazine, must be harmonious. Let it be better if there is less turn of the shoulders, but at the same time all parts of the body fit together perfectly. The conclusion is simple - your legs also need exercise.
The simplest and at the same time the most boring exercise in the arsenal of a home bodybuilder is squats. It is easy to make mistakes here that will lead to serious problems. Incorrect posture, overstrained knees, jerking and squatting through acute pain - this should be avoided at all costs. It is better to squat ten times correctly than thirty times with mistakes.
Squats load the largest muscles of the body, indirectly help pump up the abs, and contribute to the formation of beautiful and physiologically correct muscles of the thighs and legs. If you need to increase the load, you can always pick up dumbbells and continue squats.
Proper nutrition and sleep patterns
Lack of sleep and trying to starve are two more mistakes on the way to a beautiful body. Excess weight will only go away due to increased physical activity; you should not artificially create a calorie deficit. It will be enough to give up unhealthy foods, remove excess fast carbohydrates, restore water balance and go to bed on time in a ventilated room. It is important to understand that there is no sacred secret on how to create a beautiful male body; it is enough to bring your life in line with your natural purpose.
If work involves low physical activity, then you need to supplement it with physical exercise, take care of a nutritious diet and sufficient rest. In this case, the best rest will be a hiking trip, some active games in the air, walks, after which the sleep will be deep and complete.
Where to begin?
You should focus on healthy foods—not one food in particular, but the entire spectrum of foods you eat. Protein, lots of vegetables, some fruit, healthy fats. Keep track of these four macronutrients by trying to vary your diet by getting these nutrients from different foods.
Don't be fooled by all kinds of extreme advice, don't try to eat once a day or ten times a day. Just watch what you put in your mouth! As you make changes in your life, going to the gym more often and becoming more active, you will notice that your approach to eating changes - you will want to eat healthier foods.
And we don't recommend cutting anything out of your diet completely. It's all about portions and quantities. When you learn to eat small meals, you know you're on the right track.
In other words, if you sometimes really crave starchy foods, there’s nothing wrong with that. Don't think about it - just enjoy it sometimes. Just remember, if you ate not one donut, but ten, no gym will help you.
Finally, the same rules do not apply to all people. Time will tell what works best for you. But the main thing is regularity. Many small steps add up to big ones over time.
And remember that you need to drink enough fluids, preferably clean water! Many people forget about this.
"More" does not mean "better"
It is also worth noting that a beautiful male body does not necessarily have to strive to set an absolute record for muscle definition. Overly pumped bodybuilders, according to respondents, cannot be considered beautiful in the generally accepted sense of the word; rather, they show one of the extremes, the ability of the human body to be modified.
The result of regular and quite moderate physical activity should be a healthy and functional body, strong enough for work or active pastime. This is what is considered beautiful, and it is difficult to argue with this statement.
Do you need to change your training program regularly?
This is an area where many people get confused and overcomplicate themselves, especially when they listen to advice they are given online.
Some people do the same workout for months and see impressive results! Yes it is! They simply increase the weight of the shells over time and shorten the rest time, and it works for them. And some will do a different workout every week, getting great benefit from this arrangement.
Author's personal opinion - do what works for you, continue as long as you see results. Variety is useful, training can and should be changed, but it is better to perform some of the most important exercises every time. Find something you enjoy and keep doing it.
At a certain point in life, you just have to make a decision, get off the couch and start moving. Maybe an hour or two at the gym is what you need. Everything can change! And it should! Do what you like, learn about your body and make it better.
