Training at home has a number of disadvantages, such as, for example, the absence of a trainer nearby who can help monitor the process with advice, lack of space and lack of motivation. However, recently more and more more athletes choose to train at home. Why?
And all because exercises at home for men, as well as for women, allow you to work out everything muscle groups with no less effectiveness than training conducted in gym, but require less time and money.
Market sporting goods Nowadays it provides a huge selection of equipment for home training, and there is more free time due to the disappearance of the need to spend it on the way to the gym.
The main rule for successful training at home is to find a suitable training program.
Exercises to do at home:
Squats.
Everyone is interested in the question - how to pump up at home without iron? The answer is simple - squat. Squats involve large muscle groups such as the muscles of the thighs and buttocks, and their work provides a significant expenditure of calories, which is important if you want to lose weight. They provide mobility hip joints, and the knees - stability.
Squats can be of several types. In addition to the usual ones, there are goblet ones - you need to hold a small weight on your bent arms; squats on one leg - develop not only strength, but also balance and flexibility; sumo squats - during squats, a wide stance of the legs is used.
Squats require a stable back position, so a decent load is placed on the core muscles, helping to strengthen them. Squats not only stimulate the growth of strength indicators, but also carry out prevention varicose veins veins
This type of exercise has so many different variations that only one of them can be compiled full workout at home.
An evenly distributed load between the pectoral muscles, deltoids and triceps is achieved using regular push-ups. The load, which mainly affects the pectoral muscles or triceps, is achieved by changing the width of the arms.
An analogue of the standing dumbbell or barbell press is vertical push-ups. There are also reverse push-ups triceps (you must be in a position with your back to the support) and push-ups on parallel bars or a horizontal bar, with broad setting hands
Despite the fact that push-up exercises force almost all muscle groups to work, the emphasis is still on top part bodies. If you combine push-ups with pull-ups, you can easily get the necessary set of exercises for the harmonious development of the upper body.
Unlike push-ups, pull-ups are an order of magnitude more difficult, mainly due to the fact that the weight is a larger percentage of body weight.
Pull-ups work the muscle groups of the chest, deltoids, triceps and biceps. Different widths and types of grip (direct and reverse, neutral and parallel, narrow, wide and medium) form different types loads, focusing on a specific muscle group.
An exercise to maintain a stable body position in a lying position, that is, a plank, can be either lateral or straight, and is the main exercise for core training.
The main function of the core muscles is stabilization; the health of the spine and the safety of almost all strength exercises depend on their condition.
Even short time spent in the plank will allow you to feel the work of the muscle groups of the back, shoulders, abdominals, thighs and buttocks. At home, it is recommended to perform the plank without using various weight-bearing devices.
This exercise is important element in a home workout routine. The bridge allows you to stretch and strengthen the muscles of the back, buttocks and arms, and is also an excellent prevention of various diseases associated with the spine.
Regularly performing this exercise will allow the muscles to be elastic and the spine to be mobile and flexible. It is believed that regular performance of this element of training helps to expand the chest and increase lung capacity.
The bridge exercise can be performed in several ways: lying on the floor, standing with support on a wall, standing without support, or from a vertical handstand.
The main rule that must always be strictly adhered to is to do a bridge with pre-warmed muscles.
Burpees are considered one of the coolest exercises in CrossFit. It can be performed both with and without weights.
The entire exercise consists of sequentially performing the following actions: you need to sit down, resting your hands on the floor so that your legs touch your chest. Then, throwing our legs back, we perform a lying position and return to starting position. Afterwards, we try to jump up as much as possible and return to the starting position again.
This exercise involves all muscle groups and joints. The muscles of the upper shoulder girdle, that is, the deltoid, trapezius and triceps, as well as muscle groups of the abdominals, thighs, glutes and calf muscles.
Burpee not only increases the body's endurance, but also burns excess fat reserves very effectively. According to research, burpees also increase your metabolic rate, which is important in the fight against calories.
Kettlebell swings
Exercises with this apparatus are an extremely effective tool for creating a toned athletic figure. Kettlebell swings provide an intense workout for the obliques, abdominal muscles, back muscles, and hip flexors.
Training with kettlebells helps synchronize the work of the whole body, because when the center of gravity of the projectile is outside the handle, the athlete needs to coordinate all his actions with biomechanics and thus the athlete, activating various muscle groups, forces the body to work as a single whole.
Among other things, exercises with kettlebells very effectively increase strength and anaerobic endurance, burn calories, and develop core strength.
How to pump up at home: program from StyleFitness.
Monday:
You can perform pull-ups with a wide grip, both behind the head and to the chest, or even combine them. The grip width should be such that the forearms at their highest point are parallel to each other, in other words, perpendicular to the floor.
It is very important to keep your shoulder blades pulled together and your head upright to avoid hunching at the top. We perform 3 approaches to the maximum, without weight, rest time between approaches is 3 minutes.
- Squats
Place your feet shoulder-width apart or narrower. The tilt of the back should be approximately 45 degrees, but not lower. The lowest point of the thigh during a squat should be parallel to the floor or even lower. It is recommended to do squats with light weight dumbbells.
We perform 25 repetitions of 8 approaches, increasing the repetitions by 2 more times every week.
When performing push-ups, try to keep your legs and back straight so that they form a straight line. With your arms spread wide apart and your elbows spread out as far as possible, the chest muscles work best. That's why on shoulder joints The maximum load also drops. Please use caution.
Push-ups with a wide grip should be performed 20 times for 5 approaches, and every week the number of repetitions should be increased by 2 times.
This exercise should be performed for the maximum number of repetitions in 5 minutes.
Lie on your back and with your knees bent, place your feet approximately 20 cm from your hips. Your feet should be shoulder-width apart and your arms slightly bent at the elbow. Using both arms and legs to push, with your abs tense, gently lift your hips up so that your back is arched.
Perform the bridge 10 times, trying to keep your arms and legs as straight as possible.
The whole body turns into one straight line. Try to stay in this position for 20 seconds. Perform 8 sets, with no more than 10 seconds of rest time between each set.
Wednesday:
- Tabata Push-ups.
We take a position with emphasis on our knees and do push-ups with a large amplitude for 20 seconds. We rest for the next 10 seconds. We perform 8 approaches.
- Tabata "Squats".
At a fast pace, with arms extended forward and moving the pelvis back, we squat for 20 seconds. We do 8 approaches, rest time - 10 seconds between approaches.
- Plank.
The body position should be as for push-ups and with emphasis on the toes. We perform 3 approaches, to the maximum.
- Tabata "Burpee".
Performed at a fast pace, 8 approaches lasting 20 seconds, rest time – 10 seconds.
- Pull-ups.
We perform 5 sets of 10 repetitions, trying to pull ourselves up to at least 60% of the maximum repetitions every minute.
Friday:
- Kettlebell swings.
We perform kettlebell swings (1-24kg), trying to achieve at least 60% of the maximum repetitions. We do 4 approaches with a 2-minute rest interval.
- Tabata "Push-ups"
Focusing on the knees, we do push-ups with a large amplitude. We perform 8 approaches of 20 seconds, with a 10-second break.
- Tabata "Squats".
Squat at a fast pace for 20 seconds, followed by 10 seconds of rest. We do 8 approaches.
- Bridge.
With your arms and legs as straight as possible, perform this exercise 10 times, trying to hold the position for a while.
- Tabata "Plank".
We try to stay in this position for at least 20 seconds. It is necessary to perform 8 repetitions at 10 second intervals.
Style Summary
Exercising at home is one of the main components of good physical shape for life. Once they become a habit, they will become an integral part of your life, a good habit that neither lack of time nor financial situation can take away from you.
You don't have enough time to visit gym, but have a great desire to play sports and keep fit? It doesn’t matter, because you can pump up your muscles without iron using your own weight as a burden.
Cons of home workouts without iron
The main disadvantage of home training is, of course, the lack special simulators. They will have to be replaced with improvised means - chairs, a window sill, etc. will be used.
Do you want to lose weight? Then these articles are for you
Another the most important moment lies in the fact that there are always experienced trainers and experienced athletes who can tell you whether you are doing the exercise correctly, what your mistakes are, and correct you in time. In addition, a large number of mirrors in the hall sometimes helps you see your mistakes yourself.
If you have not played sports before, then in order to ensure that the absence of “senior comrades” does not affect the results of your training, you should be extremely careful when performing each exercise. Ideally, read specialized literature, or even watch demonstration videos correct execution exercises.
And finally, the reason why many consider home workouts doomed to failure is reduced motivation. In the gym you constantly see those who have already achieved success and strive for the same.
In addition, a peculiar atmosphere of competition and at the same time camaraderie constantly reigns in the gym, which gives you incentives during training. 
Exercises with own weight at home
Exercises with your own weight can act at the initial stage as preparatory to basic exercises with a barbell, but over time they turn more into an aerobic load and into a load that can only maintain the current form. Muscles quickly adapt to a relatively small load in push-ups, squats with their own weight, and jumping. And in order to launch the “detuning” mechanisms, we need to include something more serious in our program.
You won't be able to pump up your legs without iron. You can't build shoulders without iron. At most you can make them more resilient.
Nutrient nuances for home workouts
Proper nutrition is what successful training, including home training, is based on. If you decide to take training seriously, you should radically reconsider your diet.
First of all, remove instant foods and fast food from it - if, of course, you have previously been addicted to such things. It is also undesirable to eat fried foods; give preference to boiled or baked ones.
If you are training to lose weight, then it is important to exclude fast carbohydrates from your diet - sweets, baked goods. What you eat should consist of slow carbohydrates (any type of cereal, except semolina), as well as proteins (meat, legumes, mushrooms, dairy products). Trying to eat less carbohydrates in principle is a common mistake, because they are the source of our energy for training.
Your diet should be structured so that you have about 5 meals - but do not overeat. It is better to eat carbohydrates in the first half of the day - before 15.00, but protein foods - in the second. The ideal “snack” before bed would be regular cottage cheese.
Useful information for losing weight Cardio training for burning fat at home
If your goal is to gain weight, then protein foods must be included in every meal. It wouldn’t be a bad idea to take a gainer, which will give the body a large amount of calories and protein necessary for muscle growth.
Otherwise, the principle of nutrition is the same as for those who are losing weight - a balance of proteins and carbohydrates, frequent meals. The only thing is that you can afford to eat more high-calorie foods. 
Exercise program without iron
How to pump up at home: program from StyleFitness
Monday:
- Pull-ups
You can perform pull-ups with a wide grip, both behind the head and to the chest, or even combine them. The grip width should be such that the forearms at their highest point are parallel to each other, in other words, perpendicular to the floor. 
It is very important to keep your shoulder blades pulled together and your head upright to avoid hunching at the top. We perform 3 approaches to the maximum, without weight, rest time between approaches is 3 minutes.
- Squats
Place your feet shoulder-width apart or narrower. The tilt of the back should be approximately 45 degrees, but not lower. The lowest point of the thigh during a squat should be parallel to the floor or even lower. It is recommended to do squats with light weight dumbbells.
We perform 25 repetitions of 8 approaches, increasing the repetitions by 2 more times every week.
- Push-ups
When performing push-ups, try to keep your legs and back straight so that they form a straight line. With your arms spread wide apart and your elbows spread out as far as possible, the chest muscles work best. That is why the maximum load falls on the shoulder joints. Please use caution. 
Push-ups with a wide grip should be performed 20 times for 5 approaches, and every week the number of repetitions should be increased by 2 times.
- Burpees.
This exercise should be performed for the maximum number of repetitions in 5 minutes.
- Bridge
Lie on your back and with your knees bent, place your feet approximately 20 cm from your hips. Your feet should be shoulder-width apart and your arms slightly bent at the elbow. Using both arms and legs to push, with your abs tense, gently lift your hips up so that your back is arched. 
Perform the bridge 10 times, trying to keep your arms and legs as straight as possible.
- Tabata "Plank".
The whole body turns into one straight line. Try to stay in this position for 20 seconds. Perform 8 sets, with no more than 10 seconds of rest time between each set.
Wednesday:
- Tabata Push-ups.
We take a position with emphasis on our knees and do push-ups with a large amplitude for 20 seconds. We rest for the next 10 seconds. We perform 8 approaches.
- Tabata "Squats".
At a fast pace, with arms extended forward and moving the pelvis back, we squat for 20 seconds. We do 8 approaches, rest time - 10 seconds between approaches.
- Plank.
The body position should be as for push-ups and with emphasis on the toes. We perform 3 approaches, to the maximum.
- Tabata "Burpee".
Performed at a fast pace, 8 approaches lasting 20 seconds, rest time – 10 seconds.
- Pull-ups.
We perform 5 sets of 10 repetitions, trying to pull ourselves up to at least 60% of the maximum repetitions every minute.
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Friday:
- Kettlebell swings.
We perform kettlebell swings (1-24kg), trying to achieve at least 60% of the maximum repetitions. We do 4 approaches with a 2-minute rest interval.
- Tabata "Push-ups"
Focusing on the knees, we do push-ups with a large amplitude. We perform 8 approaches of 20 seconds, with a 10-second break.
- Tabata "Squats".
Squat at a fast pace for 20 seconds, followed by 10 seconds of rest. We do 8 approaches.
- Bridge.
With your arms and legs as straight as possible, perform this exercise 10 times, trying to hold the position for a while.
- Tabata "Plank".
We try to stay in this position for at least 20 seconds. It is necessary to perform 8 repetitions at 10 second intervals.
Question: I can't go to the gym anymore and I don't have the space or money to do one at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely lost?
Answer: Whenever someone asks me how to work out at home, without a gym (special equipment or even minimal free weights), my first reaction is to ask... For what?
I mean, it doesn't take a genius to figure out that it's not very good conditions to gain muscle mass, so my first goal is to always try to solve any problem that is preventing you from achieving your goal.
Can't you find a way to get to the gym? Could you maybe cut back on your phone app purchases and instead use that money to buy a gym membership? Could you clear out some of the clutter in your basement or garage to free up some space for a full strength training session at home?
In very rare cases people use the right way pump up, and all problems are solved, and their muscles begin to grow with renewed vigor. But much more often the answer to all of the above is misunderstanding, refusal and the search for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.
And this brings us back to the original question...
Is it possible to pump up at home? Yes! But…
The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without the special machines found in gyms. The lack of free weights certainly doesn't help, but even with these conditions... you can achieve certain results.
The bad news is that it will be much more uncomfortable, much more difficult in the athletic aspect, and just much more difficult in general. Here's why...
How to build muscles: basic requirements
Building muscle requires at least 2 fundamental principles.
- Progressive workouts that can stimulate growth. (Thoughtful training plan= success.)
- A diet that can support muscle growth. (First of all, consume enough calories and protein).
As long as both principles work correctly, regularly and for a long enough time, the muscles will grow.
What should you do and use to make your muscles grow?
As you may have noticed, the main principles of muscle growth do not include a gym membership, training with free weights such as barbells and dumbbells, machines or additional equipment.
And this is because they do not play a decisive role in increasing muscle size and mass growth. These are just useful additions that can help speed up results and improve quality.
And not only in the sense that they will effectively train every muscle group and provide the muscle growth that you so desire. They simplify the progression of loads that is so necessary to stimulate muscle growth and progress in training both at home and in the gym.
That's why all gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle; racks on which you can perform many exercises; complex, block and various exercise machines for each muscle group.
So I'm not going to lie to you here. If you want to build up and pump up beautiful and strong muscles, then the use of all of the above will be the best and most in an efficient way achieve this. Of course, you can do without something, but if you don’t have anything on this list, then this is a big problem.
But, as I already said, everything in this world is possible. There are a large number of different programs and workout options that can be used to build muscle at home without using equipment, and even the most controversial of them can work effectively when used correctly.
Exercises for training at home without exercise equipment
For the first time you have a wonderful inventory: whether you knew about it or not... This is your own body weight. With it (+ a little creativity) you can do all sorts of exercises. Even the very first thing that comes to mind:
- Push-ups (and all kinds of variations);
- Pull-ups (and all kinds of variations);
- Horizontal pull-ups;
- Reverse push-ups;
- Headstand push-ups;
- Biceps curl;
- Bodyweight triceps exercise;
- Lunges (and all kinds of variations);
- Squats;
- Bulgarian squats;
- Pistol squats;
- Lying leg curl;
- Romanian deadlift on one leg;
- etc.
This is by no means full list exercises. You'll find a bunch more.
But this is enough to create one of your workouts. There are enough exercises in this list to make working out at home truly effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.
Add more, for example, rubber band, and now you can do dozens of other exercises (deadlifts narrow grip, bench press with a band, swinging your arms forward and to the sides, exercises for biceps and triceps, etc.)…
So what more exercise, the better. This is good news. Now for the less good news...
Progress will be difficult to achieve, but it is possible
Progress in these exercises (where the #1 goal is to gain muscle mass) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you perform the exercise with for the progression of loads that need to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.
Luckily, this won't be a problem early on, as there are 2 great ways to increase your load.
First step: transition from simple exercises to more complex ones (for example, from assisted pull-ups to simple pull-ups). Great. After this, progress in repetitions is necessary. For example, if you can only do 3 sets of 5 reps for some exercises, you can gradually increase the number of repetitions to 12 for 3 sets.
But at some point, the exercise variations will end and you will no longer be able to add reps, since there will be a high risk of starting to train for endurance rather than for muscle growth.
So what should you do then? Well, you either keep doing what you're doing and never get stronger, build muscle, or figure out a way to increase the load. For example…
- Sports vests with weights;
- Weighted belts;
- Stiffer rubber bands;
- There are rings, TRX loops and others;
- A backpack filled with books;
- Affordable and easily adjustable dumbbell sets designed to save space.
Depending on the specific exercises, there will almost always be some way to make them harder: adding some extra weight or simply making the exercises harder so that the load progresses and the muscles continue to grow.
You just need to think a little to understand the approach to each exercise you do. This is the whole key to effective training.
If you don't do this, you will end up like most people who work out at home without much thought about weights or special equipment... forever stuck at the same weight and muscle size, doing the same thing without changing anything in your training program .
Not fun at all!
For everyone who studies at home, different conditions and workout equipment, and they all ask the same question...can my workouts be effective for muscle growth?
The answer obviously depends on what exactly (what equipment) the person will be working with. But if I had to just guess, I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.
Training program without iron
Whether you have access to a gym or not, it doesn't really matter, working out at home can be just as effective
There are tons of exercises you can do without free weights, in the privacy of your own home, hotel room or office to build muscle and improve your fitness.
Of course, training with additional weights and machines is great, but the simple fact is that you can build muscle without additional equipment.
How to build muscle without exercise equipment at home?
Use these exercises!
Exercises that you perform only with your body weight go a long way in developing functional strength at any level. sports training. Since you won't be using additional weights for these exercises, it's best to focus on a very fast pace and large quantities repetitions to fully engage your muscles. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weights.
Below is a list of 10 best exercises that will help you build muscles at home. You've probably heard of many of them, but I've added my own tips for improving your technique and approach.
Squats
Squats work 85% of the muscles in your entire body. Just think about it. The productivity of this exercise is many times greater than any other. Additionally, squats are known to promote greater testosterone production. If you want to increase muscle mass, then this is definitely your option.
To perform deep and correct squat start with your feet wider than shoulder-width apart, toes pointing slightly out to the sides, and as you begin the squat, keep your back straight and focus on pushing your butt back and keeping your chest high. When you squat, bring your knees forward and outward, but not over your toes, and press your heels into the ground to maintain balance. If you need extra balance, move your arms forward. When the pace is fast and explosive, this extra balance can become very necessary.
You can do bodyweight squats every day if you want. You can also change up your squatting technique by trying single-leg squats or sumo squats (wide-legged).
Push-ups
Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps and back muscles. Follow your breath and lower yourself until your chest touches the ground.
For variety, a wide stance will target the pectoral muscles more, while a close stance will increase resistance.
If you elevate your legs on a chair or wall and change the angle, you will work the upper pectoral muscle, increasing the difficulty.
Reverse push-ups
Using a chair, coffee table, or even a bed, you can always work your triceps and pecs with reverse push-ups. This great exercise, performing which you will be able to see a beautiful and relief muscle in the form of a horseshoe on back surface hands. Remember to keep your head straight so that your spine is in the correct position.
Wall Squats
Wall squats - great way work on your quadriceps and endurance. With your back close to the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use the timer on my phone for this exercise. Start by trying the high chair exercise for 60 seconds or until you can no longer stand the burning sensation in your muscles.
Lunges
Lunges are one of the best exercises, but correct technique requires some practice, as with any exercise. People have a tendency to sway when they shift their body weight from one leg to the other. As you shift your weight forward to the other leg, remember to keep your back and shoulders straight; You also need to focus on moving your hips down towards the floor rather than forward - this will allow you to complete the rep with proper form.
Plank
Starting from your stomach, keep your spine straight and support your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. The plank is another exercise for which I recommend using a timer. Try it for 90 seconds and tell me you can't do core workouts at home.
Side plank
The concept of doing this is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique abdominal muscles and core muscles are worked.
"Superman"
The expression fits this exercise: “As it is heard, so it is written.” It will work your arms and lower back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you were trying to fly, hold this position for a few seconds and lower down.
Crunches with leg raises
I like to combine crunches and leg raises to work the upper and lower muscles abdominal press. Lie on your back with your heels straight on the floor, lift your knees to your chest and do a crunch, squeezing your abs as your knees and rib cage touch each other. Then return to the starting position.
Burpee
A burpee is a multi-muscle movement that combines a jump with a push-up. This great option to work several muscle groups. The main thing to pay attention to is the lower back; Avoid bending your spine as much as possible when you squat and then jump up.
Circuit training
If you've been training for a while and don't think bodyweight exercises are going to give you the muscle gains you're looking for, you can increase the intensity of your workout. home workout doing circuit training. This will work on your muscles and endurance, add an aerobic element and really increase the difficulty of your workouts.
Circuit training constantly keeps you in good shape, heart rate and heart rate accelerate while one muscle group is resting and another is working hard. You will be amazed at how many physical results you can get in less time using this method.
When planning circuit training It is important to turn off certain muscle groups in order to give them rest one at a time. So, if you start with push-ups, then move on to squats and abdominal exercises.
Conclusion
So now you have my favorite at-home exercises that build muscle without any equipment. They can help you get in shape and lose weight while increasing your general condition health and strength indicator. No gym? No problem!
First of all, you need to set a goal and strive to achieve it. So, decide what you want to get out of your iron-free workouts at home. For example, to lose weight, special attention should be paid to cardio exercises, although strength training will not be superfluous
To improve your health, you can simply perform a set of general strengthening movements. To increase endurance, you will again have to turn to aerobic exercise, for example, jogging every day. Well, if you decide to pump up your muscles, then you can’t do without strength training. In addition, you need to review your nutrition program.
You should also remember that in bodybuilding you can work to gain weight and improve physical parameters, as well as dry off. For constant progress as muscle size increases, it is necessary to increase the load. This is achieved by increasing working weights. For effective drying, it is necessary to increase the number of repetitions in a set and adhere to a dietary nutrition program.
There are also disadvantages to home training. First of all, we are talking about the lack of special equipment and sports equipment. But they can be replaced with objects around you, although purchasing a pair of collapsible dumbbells would be very useful.
Also in the hall you can find a good instructor who will help you compile effective program training and will show you the technique of performing all movements. Mirrors, which are available in any gym, are also very helpful in training. With their help, you can control your technique, and this is very important.
If you haven’t played sports before and decide to start training without iron at home, then you need to acquire a certain amount of knowledge. Since you will not have an experienced mentor next to you, read special literature on bodybuilding.
How to eat properly when training at home?
To gain weight, you must actively consume foods containing protein compounds - eggs, dairy products, meat and fish. Even if you train intensely, but eat poorly, don’t expect muscle growth. Also, do not exclude fats and carbohydrates from your diet. You just need to limit fats and switch to eating vegetable ones. Carbohydrates give the body energy and are very important for your body during intense strength training without iron at home.
Switch to a fractional diet, eating at least five times a day. Also remember that during your last meal you need to eat foods containing protein compounds. For breakfast you should eat carbohydrates and plant fiber. An excellent choice here would be various cereals.
It is also necessary to remember about micronutrients, since they are used by the body in all processes, including the creation of new muscle fibers. If you think that sports nutrition is a scam, then you should change your attitude towards sports supplements. Of course, you don't need to use every supplement that you can find in sports nutrition stores, but protein mixtures will be very useful. If you have a thin physique, then you will probably need a mass gainer.
How to train without iron at home?
After an intense workout, the body must rest so that muscle growth processes are activated. Most often this takes two to three days. As a result, you should not exercise more than 2-3 times during the week.
But this applies to training in the gym, and at home you will work with your own weight and the body needs to rest much less after such training. If you want to progress quickly, then practice daily.
It is important to stick to your predetermined schedule and try not to change it without good reason. If you have not previously exercised, then start with a full-body workout. When your muscles become strong enough and your body adapts to the stress, your progress will slow down. In this situation, you will have to switch to a split program and train specific muscle groups on certain days.
A set of exercises for home workouts without iron
Chest muscles
- Push-ups - start working with your own weight, and when this load turns out to be too light for you, you need to start using additional weights. This could be, say, a backpack with heavy objects.
- Dips - the situation is similar classic push-ups from the ground.
- Training with an expander - the best option is to use rubber bands, which will allow you to increase the load.
- Explosive push-ups are an exercise you can only perform once your muscles are strong enough. When you start moving up from the lower end position of the trajectory, do not just return to the starting position, but with a sharp movement push your body up, jumping to the sides.
Back muscles
- Pull-ups - since you don't have a barbell handy you can't do deadlift, you'll have to pull yourself up. If you can do a dozen pull-ups with your own weight, then you should wear a backpack with weights.
- Pull the backpack in the direction of the stomach - the backpack should be picked up and the body tilted forward. The back should be straight, and there should be a natural arch in the lower back. Start lifting the backpack towards your stomach.
- Deadlift with a backpack - performed similarly to the classic exercise.
Leg muscles
- Squats - Again you will need a backpack and the technique for doing the movement is similar to doing a barbell.
- Pistol - you've probably been familiar with this exercise since school, and it consists of squats on one leg.
If you are still working only with your own weight, then perform the maximum number of repetitions. This way you can significantly increase your endurance and when you start using weights, progress will be quite rapid.
When performing any movement, think about those muscles that are in at the moment you are working on it. To succeed in training without iron at home, you must work to failure. It is also important to monitor your breathing, which will allow you to increase the intensity of your activities. You can also recommend performing the negative phase of each movement twice as slow as the positive phase.
Find out how to pump up without iron at home. This will help you:
If you do not have the opportunity to go to the gym, but have beautiful figure I want to eat something simple and effective solution. This is bodyweight training.
It is believed that weights that do not exceed our body weight are safe for our muscles. And if working, for example, with a barbell is not for everyone, then the load created by one’s own body is quite comfortable for everyone.
The ability to adapt in response to physical stress is an excellent quality of our muscles. But nature initially provided the ability to control only the weight of your own body. After all, in ancient times, our ancestors ran away from predators, hunted, climbed trees and rocks.
Large bulky muscles, or the ability to lift very heavy objects (bodybuilding and powerlifting) was not a necessity from a survival point of view. Accordingly our muscular system by default it is not designed for this.
Advanced athletes, lifting weights significantly above their own weight, achieve these results through long and rigorous training. And beginners who try to rush off the bat get injured and, as a rule, lose interest in the sport.
Therefore, exercises with your own weight are the most natural and safe form of physical activity. They are designed to help everyone, regardless of their level of training, find good physical fitness and a toned figure.
Bodyweight exercise options
There are many bodyweight exercises. They are convenient because the entire workout is carried out without additional hardware: you don’t need barbells, dumbbells or exercise machines.
A bodyweight training program should work all the muscles of the arms, legs and core. This can be achieved if you approach this issue wisely.
Note that such training without iron can be done at home.
Exercises on the horizontal bar
Since climbing trees is not common nowadays, for training you can use horizontal bars and bars on which you can do strength exercises with its own weight in various options.
On the horizontal bar you can:
- Pull up with different grips, with different hand widths.
- Pump up your abs by lifting your legs, twisting, and simulating the movement of car windshield wipers with your legs.
- Do forceful exits and various elements of workout.
For example, an imitation of wipers on a press is done like this:
- Hang from the horizontal bar, grasping it with a wide, straight grip.
- Raise your legs straight up. Imagine that these are wipers, and you will now wipe the car glass with them.
- To do this, describe a semicircle with your legs pressed to each other from left to right or vice versa. This is a very difficult exercise.
You can do pull-ups straight or reverse grip, you can place your hands with your palms facing each other. The width of the grip will determine the degree of load on latissimus muscles back and biceps. The wider the grip, the more the wings will have to work to bring the elbows towards the body.
The listed abdominal exercises (leg raises in different variations) place more load on the lower part of the abdomen. In order to pump up your upper body, you can hang on the horizontal bar upside down and do body lifts. But this is rather exotic and unsafe.
There are plenty of other non-horizontal options you can use to strengthen your upper abdominals. First of all, these are crunches on the mat.
To train the triceps and chest, you can use an element such as muscle-up.
Bars
Bodyweight exercises are also performed on parallel bars. These are classic push-ups for the chest and triceps muscles and sit-ups.
To do a press on the uneven bars, you need to climb on them, place your pelvis on one pipe, lean back a little and place your legs under the second pipe. Now you can lean even further back, while your legs will support your body so that it does not tip over. From this position, with your arms crossed behind your head or on your chest, you can pump up your abs.
You can do push-ups in different ways. Again, the position of the hands decides a lot, as well as the angle of inclination of the body forward. If you lean forward, the load will go to your chest, if you keep your body vertical, it will go to your triceps.
You can pump up your press on the uneven bars in one more way:
- Hang on the bars, lean forward, press your chin to your chest.
- Raise your legs, bent at the knees, up to your chin. You can lift your legs straight, but then you will sway. Or you can imitate walking by moving your legs alternately.
Hyperextension
How to pump up your back muscles without exercise equipment? There is only one answer - hyperextension. This exercise is often used when creating complexes for spinal health.
You can do hyperextension at home or exercise outside.
In the first case, you need to lie on your stomach on the mat, stretching out your arms and legs. Next, raise your arms and legs up. Hold for a second and lower. This is one repetition. You can fix your legs and lift only the upper body. Choose the most convenient option for yourself.
In the second case, you need to find two adjacent horizontal pipes different levels. This design is often found on sports grounds. Fix your legs under one pipe, rest on the other with the front of your thighs. From this position, perform back flexion and extension.
Squats
Bodyweight squats not only help strengthen muscles, but are also good cardio exercises. Try to sit down 50 times and count your pulse – it’s off the charts, right?
Squats can be made significantly heavier by squatting on one leg. The exercise is called “pistol.” Not everyone can do it. And not so much because of lack of strength, but because of incorrect technique. Therefore, before you begin, clarify all the nuances for yourself. It is not advisable to do this exercise if you have bad knees.
Calf raises
Calf raises to train the calf muscles without weight make sense to do on one leg and on the condition that the heel hangs in the air. This is necessary so that you can pull the toe towards you, lowering the heel as far as possible. This way, you can work your calves to the fullest possible amplitude.
Push-ups
You can do push-ups from the floor in a horizontal position and at different angles. The most difficult variation, affecting the shoulders, chest and triceps, is the upside down push-up.
The effectiveness of push-ups for individual muscles can be changed by varying the position of the elbows and palms.
It mainly works the triceps, deltoids and pectoral muscles.
Abdominal exercises on a fitness mat
All abdominal exercises that are performed lying down are bodyweight exercises. When you lift your body, twist, you lift your body. The same can be said for leg raises.
By combining different options for lifting the body and legs, you can very well strengthen your abs and achieve their definition.
If you use inclined benches, the effect of the exercise will be much better.
Explosive exercises
To increase the effectiveness of all exercises, use the “explosion” effect. That is, make maximum effort at the last moment.
For example, when doing push-ups, push your hands up as you rise. Strive to get your palms off the floor. You can try clapping your hands at this time.
While doing squats, do jumping exercises accordingly.
Plank
Static exercises strengthen your muscles by holding a specific position for long periods of time that requires physical exertion.
The plank exercise helps strengthen muscle corset(core muscles). Due to the fact that gravity will pull your pelvis down, and you need to maintain an extended position, you will have to make efforts to stabilize your torso. The longer you stand in this position, the better these muscles are trained.
Various hangs
If you place your hands on the bars and stretch upward as much as possible, your trapezius will be tense. Try hanging like this for 60 seconds - the thing that gets tired will swing. This way you can experience everything for yourself.
Pull yourself up on the horizontal bar, and on the reverse movement, when the angle of flexion at the elbow reaches 45 degrees, freeze. In this position, you can train your biceps a little by asking it static load. Don't get carried away with this exercise; you don't need to hang for more than 30 seconds.
If you just hang on the horizontal bar, you will train your grip. The more you can hang, the stronger and more resilient your forearms will become.
We stand on our hands
Handstands will train your vestibular apparatus, arms and shoulders. Start performing the exercise at the wall, then you can smoothly move to a position without support.
Gaining mass and training with your own weight
Bodyweight exercises are not effective for gaining mass. Of course, provided you have good genetics and a short bone lever, you can gain a little even through exercise without weights. But this is rare.
When exercising with your own weight, the muscles become toned, good endurance appears, relief is drawn, and strength increases to some extent. But in order to cause muscle fiber hypertrophy, large weights are needed.
That is, strength exercises without weights can hardly be called strength exercises.
Programming
Bodyweight training programs are best designed on a circuit basis. That is, it is advisable to work out the whole body in one session. Or divide the load between the lower and upper body. You can complete each session with abs.
Training programs can be created for every day or 4-5 days a week. On each day you can vary the exercises, grips, etc. It is important that the total set of exercises covers the maximum muscle part of your body.
A lightweight bodyweight training program can be used as a morning workout. After all, you perform all the exercises without exercise equipment, and most of them are quite suitable for home use.
HOW TO PUMP UP WITHOUT IRON?
Hello reader! I feel like someone has wandered onto this page and this site again in search of miraculous ways to increase muscle size. Understand. Everyone wants it It's easy to get a fish out of a pond or sit on a Christmas tree without getting a thrill in the butt. What can we do, our body can be extremely lazy, it doesn’t want to spend precious energy right and left. Moreover, not everyone is ready to spend their energy on hard training with iron in the gym. But every normal young person without developmental or mental disabilities wants to pump up (pump up, get in order), unless, of course, he has already done this. Our subconscious feels that developed muscles with a small percentage subcutaneous fat gives in our lives certain advantages. You can read more about these benefits by going to the page called What do big muscles give?
But let's get back to our main topic? Is it possible to pump up without iron? Of course you can! For example, if you have a reliable plastic barbell with heavy plastic plates in your arsenal, then you will not need iron and iron shells. Or how about making your own wooden dumbbells? Wood is an even more suitable material for creating power projectiles, because it will be much heavier than plastic. Use plutonium at least, but you must provide your muscles with such a strength load that you will experience positive failure in the range of 6-12 repetitions in any of the exercises.
Yes, it was a slight irony, but not without meaning. Iron and iron power projectiles are used precisely because ease of use– they are heavy and easy to handle. Barbell – perfect projectile for pumping up any muscle group. With its help you can load as conveniently and heavily as possible. target muscle groups in basic and even isolation movements. Can a horizontal bar, parallel bars and other devices for working with your own weight boast of this? I doubt. No, of course, the horizontal bar and parallel bars are some of the best strength equipment for muscle growth, but they are not enough to pump up the muscles decently and proportionately.
The horizontal bar allows you to work out the muscles of the back and biceps in pulling movements; parallel bars in pressing movements can give a good load to the lower pectorals, triceps and anterior deltoids. And if you also use weights that will help you get into the desired range for positive refusal– 6-12 repetitions, then our favorite yard equipment will not be worth the price. But for some reason, only a few use additional weight when working on the horizontal bar, parallel bars, or during regular push-ups. I consider this the main mistake of all street bodybuilders. Trying to pump up without doing main principle natural bodybuilding – load progression, quite stupid and irrational.
By the way, it was in vain that I separated the horizontal bar and bars separately from Kachkov’s term “iron”, because I have never seen plastic bars before :) Horizontal bars are the same iron devices, like a barbell or dumbbells, it’s just that when working on such equipment, it’s not the weight of the projectile that is used as a weight, but your own body weight + additional. burdens. Any self-respecting gym always has devices for working with its own weight.
The most famous iron: barbell, dumbbells and bars are the best equipment for complete and targeted stress muscle fibers, the production of native anabolic hormones and, as a result, muscle growth. Replace heavy strength training You won’t be able to use either miraculous pharmacology, weakly effective sports nutrition or anything else.
Well, is it possible to get pumped up by doing another sport, such as running or swimming? To answer this question, you need to understand what type of physical activity promotes muscle development. No one has yet doubted what exactly anaerobic exercise lead to the desired muscle hypertrophy. They are called anaerobic because when performing such exercises in a forceful manner, they use anaerobic (oxygen-free) method of energy supply muscle activity due to the breakdown of creatine phosphate and glycogen. This method of energy supply is possible only for a short time, in contrast to the aerobic (oxygen) method, which is used by the body for long periods of time. physical activity such as long-distance running.
In this article, I don’t see the point of going into a deep theory of these processes; what is important for us is a simple fact - for short power loads training muscle strength and strength performance, but with increasing time the muscles are under load, the emphasis increasingly shifts to the development of muscle endurance. Muscle growth is associated precisely with an increase in the strength performance of these same muscles, for which they are suitable for us strength exercises with iron. Aerobic exercise such as running or swimming, it is almost impossible to increase muscle volume, and the longer the distance, the less chance there will be for even the slightest hypertrophy. To make sure of this, just compare appearance professional sprinters and marathon runners. The former can often safely enter the bodybuilding stage, while the latter simply want to be fed. This is partly due to the fact that the time under load for a sprinter and a bodybuilder is quite similar - ranging from 10 to 20 seconds, and it is the fast muscle fibers that come into play.
So, guys, without hardware there will be no freebies. Your choice is to purchase a subscription to a normal gym, or organize your own home gym. And may there be plenty for you, friends!
