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Routine anterior area for men

This routine is designed to be elaborated with few artifacts, the objective of this is that it can be done from home or people who have little time to exercise. The equipment that we will need to perform this type of training are only leagues, dumbbells, leggings and body weight. This training program will consist of three stages divided into warm-up, central phase and recovery phase.

Step by Step of: Routine anterior area for men

Routine anterior area for men
1
WARM UP: it will consist of performing jumping jack (jumps with separation of the legs) these will be performed at a moderate speed with the aim of proper joint lubrication and raise body temperature.
CENTRAL PHASE (FIRST BLOCK): there will be 4 exercises of the anterior area of ​​the body giving emphasis to the large muscle groups of this area.
1. Squat with ball in front 15 reps
2. Isometric squat at 90 degrees supporting the back in medicine ball 20 seconds
3. Crunch on floor 15 repetitions
4. Isometric plates in floor 30 seconds
Routine anterior area for men
2
CENTRAL PHASE (SECOND BLOCK): there will be 4 exercises of the anterior area of ​​the body giving emphasis to the large muscle groups of this area.
1. Push-ups on the floor (push-ups) 15 repetitions
2. Press of chest with dumbbells in horizontal bench 15 repetitions
3. Simultaneous biceps curl with dumbbell position of the wrists in supination 15 repetitions
4. Front elevations of simultaneous shoulder with dumbbell position of the wrist in pronation 15 repetitions
Routine anterior area for men
3
RECOVERY PHASE: will consist of a stretch in the muscle groups of the lower train as the upper train each of these will be done in an active way that is to say the elongation of the muscle will not be performed with some kind of support each stretch will have a time of 7 a 12 seconds
THIS TYPE OF TRAINING CAN BE GIVEN A PROGRESSION USING THE FOLLOWING VARIANTS: EXECUTION TIME INCREASE OF REPETITIONS WEIGHT OR RESISTANCE (IN CASE OF USE OF LEAGUES AS WELL AS DECREASE IN THE TIME OF REST.
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