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  • Writer's pictureRohit

An Average Guy's Guide To Feel Confident Before A Pool Party

Ever wondered how the gym models get that vein-popping sharp-edged muscular photos and you are not even thinking of removing a shirt at a pool party. The secret to this is not a pumped-up body but the confidence to be comfortable in your own body. Now, what is a pump? It is blood rushing to your muscle, faster than it can escape which in turn gives your muscle a fuller and bigger look.

Summers are here and besides the nasty heat waves and delicious fruits, one thing that we all eagerly wait for is the pool parties. Before you are afraid to go shirtless and tag that vest along with you, what if we say we got a hack to instantly harden your muscles and make them look more defined? Even if you are not all about six-packs or have a jacked-up physique, you can still try these pump-up workouts to give a certain definition to your physique.

Rahul Khanna displaying his chiselled body

1. Push-ups

Push-ups are a great go-to when you need a rock-solid pump in your upper body. They deal potentially with your biceps, triceps, shoulder, and chest muscles. If you are a pro at it, try doing it with a resistance band or add some more weight to your back.

Men doing pushup

Set:

- Try doing 2 sets of 25 reps. If not possible in 2 sets, try to complete it in as few sets as possible(For pros). - Try doing 2 sets of 10 reps. If not possible in 2 sets, try to complete it in as few sets as possible(For intermediate & beginner).

Steps: - Set your weight on your toes and hands beneath your shoulders. - Tighten your core muscles and form a straight line from head to toe. - Inhale as you slowly bend your elbows and lower yourself to the floor, keeping your elbows at 90 degrees. - Exhale while contracting your chest muscles and pushing back up through your hands, returning to the start position. 2. Triceps-dips

As the name suggests, this exercise primarily targets your triceps. After a complete upper body charge-up with the push-up, it is time you target this much-ignored muscle.

Men Doing Tricep Dips

Sets: - Try doing 2 sets of 25 reps. If not possible in 2 sets, try to complete it in as few sets as possible. (For pros) - Try doing 2 sets of 10 reps. If not possible in 2 sets, try to complete it in as few sets as possible. (For intermediate & beginners)

Steps: - Stand facing away from the chair. - Place your hands on the surface, directly under your shoulders, with fingertips pointing toward your body. - Extend legs forward, keeping toes flexed upward and heels on the floor. - Slowly bend your elbows to lower your butt toward the floor and return to the starting position.

Note: If it is too hard for you, you increase the reps and sets of push-ups keeping your hand a little behind the normal pushup position and close to each other. This will target your triceps muscle. 3. Sit-ups

After completing the upper body workout, it is time for those precious abs. The easiest pump one gains for the upper abs is through sit-up.

Men doing situps

Sets:

- Try doing 2 sets of 25 reps. If not possible in 2 sets, try to complete it in as few sets as possible. (For pros) - Try doing 2 sets of 15 reps. If not possible in 2 sets, try to complete it in as few sets as possible. (For intermediate & beginners)

Steps: - Lay on the ground on your back with knees curled up, feet resting on the ground. - Put your hands behind your head. - Use your abdominal muscles to get up towards your knee. - Lay back and repeat. 4. Leg-Raises

After being done with your upper abs, it is time for your lower abs, and what is better than this simple yet effective exercise targeting those lower core muscles.

Men doing leg raises

Sets: - Try doing 2 sets of 25 reps. If not possible in 2 sets, try to complete it in as few sets as possible. (For pros) - Try doing 2 sets of 15 reps. If not possible in 2 sets, try to complete it in as few sets as possible. (For intermediate & beginners)


Steps: - Lay on the ground on your back. - Relax your body and pull your leg up at 90 degrees to your waist. - Pull down your legs to the starting position and repeat. - Use only your lower abdominal muscles to do the exercise. 5. Squats

Summer shorts are not all about abs and chest, the glutes also play an eye-catching role in your summer body aesthetics. Don't forget to pump this pair with the squats. You can add weight if normal squats are too easy for you.

Men doing squats

Sets:

- Try doing 2 sets of 25 reps. If not possible in 2 sets, try to complete it in as few sets as possible. (For pros) - Try doing 2 sets of 15 reps. If not possible in 2 sets, try to complete it in as few sets as possible. (For intermediate and beginner)

Steps: - Stand straight and initiate the movement by sending the hips back as if you’re sitting back into an invisible chair. - Bend knees to lower down as far as possible with chest lifted. - Keep lower back neutral. - Press through heels to stand back up to starting position. Repeat. 6. Calf Raises

Though missed out by many, calves are an important muscle group that will remain visible when you sport shorts or boxers. A small pump through this exercise will add more definition to your physique.

Men doing Calf Raises

Sets:

- Try doing 2 sets of 50 reps. If not possible in 2 sets, try to complete it in as few sets as possible.


Steps:

- Stand up straight

- Push through the balls of your feet and raise your heel until you are standing on your toes.

- Then lower slowly back to the start.

- Repeat.


In the end, it is all about how confident you are. If your confidence is chiselled enough, your body doesn’t matter. This 15–20-minute workout session will give you just the pump you need to flex your every muscle group at the pool party. To gain better results, finish the exercise sets as fast as you can to increase the flow of blood into the muscles. A normal pump generally lasts for about 30 minutes, but with daily exercising and better diet habits, they may last up to hours. Remember these pump-up workouts are not magic. The result will depend on how seasoned your physique is. For long-term results, practice healthy diet habits and join the gym. For more health-related queries, join our community on WhatsApp and Telegram and follow our page.

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