Men Do These Exercises 3 times a Week to increase Testosterone and Decrease the injury chances

Total workout length 25-30 mins

1. Squats

Sitting all day is destroying your back.

Here are 8 exercises to save it:

People spend more time sitting than ever before, whether it's at a desk all day or watching Netflix on the couch.

This is leading to a global rise in:

• Poor posture
• Chronic back pain
• Neck, hip, and joint pain

Here are 8 simple exercises you can do to save your back:

1. Dead Hangs

Your spine becomes compressed throughout the day.

Dead hangs release the built-up tension in your back, neck, shoulders, and abdomen.

If you can’t dead hang your body weight, use your legs to slowly lower yourself down until you build up strength.

2. Thoracic Extensions

Poor thoracic health is one of the leading causes of back pain and mobility issues.

Hold this pose for 30 seconds, then take 15 seconds to rest.

Repeat this 4x in the morning and before bed to release tension, reduce stress, and improve mobility.

3. Deadlifts

These are hands down my favorite exercise.

This simple lift will strengthen your entire posterior chain.

To avoid injury when starting out, perform the motion and focus on proper form until you’re able to add resistance.

You can buy a pair of resistance bands for INR 500 and bring them with you everywhere

Below are 10 band movements you can use to get an intense workout from absolutely anywhere:

Resistance bands are a versatile and convenient tool for doing intense workouts.

To start, choose a set of bands with different resistance levels to vary the intensity of your exercises and train them close to failure for the hypertrophy.

Bands come in different levels, so it is important to choose the right one for your fitness level.

If you are a beginner, start with a light band, and gradually move up to a heavier one as you get stronger.

You can also use multiple bands to increase the resistance level.

1: Banded Split Squat

Perform all the exercises in high rep ranges for 3-4 Sets according to your time availability.

Example ( 3 sets of 15-20 reps for Split Squat)

2: Good Mornings

One of the best movement if you nail the execution.

The Workout You Should Do When You Only Have 10 Minutes

- to grow strength
- get abs
- renew your mind
- get fit and stamina
- live longer and healthy
- satisfy her in bed

1. Jumping Jack

1. Jumping Jack

2. Standing Squat

3. Push Up

4. Plank

5. Mountain Climbers

Your desk job is destroying your body and ruining your health.

Here are 5 exercises you can do to fix it 👇

Sitting at a desk for 8 hours a day is giving you forward head posture, rounded shoulders and anterior pelvic tilt.

You have these problems because your body spends too much time in unnatural positions.

Some of your muscles become shortened and overly tight.

Others become stretched and weak.

You've taught your body that this is its resting position.

Now it has to unlearn it.

Let's talk about anterior pelvic tilt first - or as @SyattFitness says "you stand like Kim Kardashian"

Sitting in a chair for long period will do this too you.

Your butt sticks out, your belly protrudes, and you will have lower back pain and horrible hip mobility.

Fix it 👇

Your glutes are weak. Your hip flexors are tight. Your abs are weak. Your lower back is tight.

First, the glutes:

Do glute bridges. 3 sets to failure. If they're too easy, do the single leg version.

5 Upper Exercises ALL Men MUST Do to have Aesthetic Body, like Cristiano Ronaldo (cr7)...
1. Flutter kicks

2. Diamond Push-ups

3. Superman cat pull downs

4. Decline push ups