Daily exercises to get a sculpted physique
In this article we are going to see the best daily exercises to get a toned and sculpted physique.
The Upper Part
It is good to train all the muscle groups of our body, alternating them and inserting a few days of rest to allow us to fully recover before training the same muscle group again. For this reason, following the description of the exercises, we will go and see an example of a weekly workout routine. These are some of the best upper body exercises that you can safely do at home.
1. Push-ups
Push-ups are probably the most famous exercise for chest training.
execution
Begin the movement by lying down with your chest facing the ground and place your hands in a straight line at the height of the pectorals, with an opening equal to or greater than that of the shoulders, trying to avoid an opening that is too wide.
With your legs slightly apart and your torso perfectly straight, lift your body off the ground by pushing with your arms until they are almost completely extended and then perform the reverse movement to return with your torso and face touching the floor.
Keep the shoulder blades adducted throughout the movement and perform several push-ups without ever touching the ground with the torso and without changing its rigid position. Exhale as you lift your torso off the ground and inhale as you descend.
2. Close Hands Push-ups
Also known as 'hands clenched' or 'hands together', this type of push-up will train the triceps.
execution
Begin the movement by lying down with your chest facing the ground and place your hands in the center of the pectorals, spacing them about 10 cm apart. With your legs slightly apart and your torso perfectly straight, lift your body off the ground by pushing with your arms until they are almost completely extended and then perform the reverse movement to return with your torso and face touching the floor.
Perform several push-ups without ever touching the ground with your torso and without changing its stiff position. Exhale as you lift your torso off the ground and inhale as you descend. It is possible to make the exercise more difficult and further involve the triceps, bringing the hands together until they are joined.
3. Tractions
Thanks to the use of a pull-up bar, we will have the opportunity to perform pull-ups, an exceptional exercise for back training.
execution
Grasp the bar with palms facing forward and with a distance between the hands greater than shoulder width. Raise your body until your chin is level with the bar (or above) and exhale at this stage.
Return to the starting position by extending your arms and inhaling. The body must remain rigid and avoid swinging.
4. Chin up
Similar to pull-ups, chin ups certainly train the back as well, but with a particular emphasis on the biceps, thus allowing us to develop strong and sculpted arms.
execution
Grasp the bar with your palms facing your shoulders and with a distance between your hands that is similar to shoulder width. Raise your body until your chin is level with the bar (or above) and exhale at this stage.
Return to the starting position by extending your arms and inhaling. The body must remain rigid and avoid swinging.
5. Handstand Push Up
This exercise is certainly not the easiest to perform, but it is great for shoulder training. Alternatively, for those who have dumbbells available, it is possible to perform exercises such as the military press.
execution
To perform a handstand push up, you need to flip over to support your body weight with your palms. Then, go down until the head approaches the floor (inhaling), then push until you return to the starting position (exhaling).
Considering the difficulty of the movement, it is possible to perform a simpler version by placing the feet on the ground (or on a support), in order to avoid that all the weight of the body is borne by the shoulders and arms.
The Lower PartNever neglect the lower part of our body. Let's see some simple but effective exercises for training the legs and buttocks.
1. Squat
The fundamental exercise for training the legs, it will allow us to work the quadriceps to the maximum.
execution
When performing this type of exercise it is important to keep the spine straight while performing the squat, avoiding hyperextending or curving it. Spread your legs to about shoulder width apart, leaning your torso slightly forward to facilitate stability.
Breathing in will help us contract the abdomen, which is essential for the correct execution of the entire movement. Begin performing the exercise by flexing the knees and descending with the buttocks to form a right angle with the shins, contracting the muscles and being careful not to bend the back, it is possible to descend lower with the buttocks over time . Push with your legs to return to the starting position, exhaling.
2. Lunges
Thanks to the lunges we will be able to train quadriceps, hamstrings and glutes, to complete the work done by squats and to work more muscle groups together.
Execution:
With the torso straight, take a large step forward by placing the right foot (if you decide to start with this) in front of the torso, enough to allow the body to lower towards the ground and always keeping the spine straight (inhaling at this stage) .
It is necessary to form a right angle between the quadriceps and the calf, being careful not to exceed the foot with the knee. Pushing with the leg, contract the quadriceps and return to the starting position, exhaling at this stage. Do the same movement again with the other leg.
3. Calf Raises
Great for developing calf muscles and easy to perform.
execution
Stand with your back straight. The movement consists of standing on tiptoe, contracting the calves and exhaling, and then returning to the starting position by inhaling.
It is possible to perform this exercise on a step or a step, so that you can go down by bringing the heels below the toes and consequently making the exercise more difficult and more effective.
4. Abdomen
Now let's see some exercises for the abdomen that we are going to perform as an interval between the previous exercises, together with cardio activities (which we will see shortly in the example of weekly training).
5. Crunch
A classic for abdominal training, indicated for the rectus abdominis.
execution
Lie flat on the floor or a mat, bending your knees until they form a 90-degree angle. Place your hands on the sides of your head, avoiding over-opening your arms and elbows. Lift your shoulders off the ground while keeping your lower back pressed to the floor.
Curve the upper body to lift the shoulders off the ground and exhale while contracting the abdomen. This movement must be performed without the help of the hands, thus avoiding pushing the head forward. Slowly return to the starting position, inhaling.
6. Leg Raises
With this exercise we will train the lower abdomen. If you have a pull-up bar available, I recommend trying the 'hanging leg raises' version.
execution
Lie flat on the floor or a mat, placing your arms outstretched at your sides or, if more comfortable, place your hands under your buttocks. Avoiding bending your knees, slowly lift your feet off the ground to form a 90 degree angle with your torso, contracting your abdomen and exhaling.
Slowly, perform the opposite movement until your feet almost touch the floor, but avoid placing them on the ground so as to contract the muscles of the abdomen more, inhaling. Perform the movement again.
7. Russian Twist
Personally I find them fantastic, Russian twists are suitable for training the oblique abdominals.
execution
sit on the ground with your knees bent and your feet flat on the floor. Form a 45 degree angle between your back and the floor, keeping your spine straight.
Lift your feet off the ground keeping them together or, if more comfortable, crossing them. By joining your hands or grabbing a light weight, rotate your body to the right and perform the reverse movement to rotate your body to the left, thus completing one repetition.
8. Shelf
What's simpler than an exercise where you stay still? Try it and feel the effect it has on the abdomen. Great exercise to get the sculpted physique of your dreams.
execution
Lie on the ground with your face facing the floor and lift your torso off the ground, applying pressure to your forearms and toes. Form a straight line from head to toe and, contracting the abdomen, hold the position for the desired time.
Example of training to get a sculpted physique
Here is a example of subdivision of the days of the week, for a complete body workout and get a sculpted physique. Sunday is a day of rest.
Conclusion
This is just an example of daily training to have a sculpted physique, using some of the most effective exercises. It is good practice to vary the training and to maximize results, follow a healthy and balanced diet, integrating what we normally cannot find from the diet.
Check out our articles to learn more about nutrition and supplementation, so you can get the most out of these exercises.
