Hair fall and beer belly are two common concerns of the majority of men at the current time.
Sitting all day long and lack of physical activities leads to fat accumulation in the midsection.
On top of that, poor diet and lifestyle habits lead to excessive hair fall and dull skin. A simple solution to overcome all these issues is exercising.
Exercising is not only for those who intend to shed kilos. It is essential for all those who want to live a healthy and long life.
Just by working out for 30-40 minutes every day you can get glowing skin, luscious hair and a flat belly. But what exercises should you perform?
How these exercises help
Exercises of all kinds are good for your overall health, but if you are struggling with hair fall, beer belly and dull skin then squats, deadlifts and chest press are the three important ones for you. A popular nutritionist recently took to her Instagram handle and shared the benefits of performing these three exercises. As per her, these three exercises help to increase the level of testosterone, growth hormones and dopamine in men, which will eventually reduce the problem of hair fall and bulging belly.
1. Muscles targeted in a squat
The squat is a popular bodyweight exercise that helps to target all the major leg muscles. It works primarily on your gluteus maximus, minimus, and medius, quadriceps, hamstrings, adductor, hip flexors and calves.
How to do Squats
Step 1: Stand straight on the ground with your feet slightly wider than hip-width apart. Place your hands on your hips.
Step 2: Keeping your back neutral, engage your core and push your buttocks out.
Step 3: Bend your knees to come to a squat position. Your thighs should be parallel to the floor and shin perpendicular.
Step 3: Pause for 2-3 seconds and then return to the starting position.
2. Muscle targeted in a deadlift
The traditional deadlift helps to target your upper as well as lower body muscles. Listing the weight activates trapezius, back, abdominals, glutes, hips, adductors, quadriceps, and hamstrings.
How to do the deadlift
Step 1: Stand on the ground in front of the barbell with your feet hip-width apart.
Step 2: Hinge at your hips and bend your knees to lower your body to pick up the weight from the ground.
Step 3: Push your butt back and keep your torso parallel to the floor.
Step 4: Keeping your core tight and hands straight, push through your heels to stand up.
Step 5: Hold for a few seconds at the top, squeeze your butt and then slowly lower the weight.
3. Muscles targeted in chest press
Whether you perform a chest press using a barbell or dumbbell, it would provide the same result. Chest press targets your pectorals, deltoids, and triceps. It also works your serratus anterior and biceps.
How to do the chest press
Step 1: Lie on your back on the bench and hold the barbell in both your hands. Your feet should be resting flat on the floor.
Step 2: Bend your elbows to bring the weight in line with your chest.
Step 3: Look straight and slowly move your barbells upwards towards the ceiling and away from your body.
Step 4: Bring it back to the starting position. Do 15-20 reps of this exercise.
