Training at home has a number of disadvantages, such as, for example, the absence of a trainer nearby who can help with advice to control the process, lack of space and lack of motivation. However, in recent years, more and more large quantity athletes opt for training 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 now provides a huge selection of shells for home workouts, and there is more free time due to the disappearance of the need to spend it on the road to the gym.
The main rule of successful training at home is to find a suitable training program.
Exercises for practicing at home:
Squats.
Everyone is interested in the question - how to pump up at home without iron? The answer is simple - sit down. Squats engage large muscle groups such as the thighs and buttocks, and their work provides a significant calorie expenditure, which is important if you want to lose weight. They provide mobility hip joints, and knee - stability.
Squats can be of several types. In addition to the usual ones, there are goblet ones - it is necessary to hold a small weight on bent arms; squats on one leg - develop not only strength indicators, but also balance with flexibility; squats "sumo" - during the squat, a wide setting of the legs is used.
Squats require a stable back position, so a decent load is given to the core muscles, contributing to their strengthening. 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 made up. a complete workout at home.
An evenly distributed load between the pectoral muscles, deltoids and triceps is achieved using regular push-ups. The load, which is mainly subject to the pectoral muscles or triceps, is achieved by changing the width of the arms.
An analogue of the dumbbell press or barbell while standing are vertical push-ups. There are also reverse push-ups on triceps (you need to be in the position of the back to the support) and push-ups on the uneven bars or horizontal bar, with wide staging hands
Despite the fact that push-up exercises force almost all muscle groups to work, the emphasis is still on upper part body. If push-ups are combined with pull-ups, then it is easy to 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 weights are a larger percentage of body weight.
Pull-ups target the chest, delts, triceps, and biceps muscles. Different widths and types of grip (forward 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 side or straight, and is the main exercise for training the core.
The main function of the core muscles is stabilization, it is on their condition that the health of the spine and the safety of almost all strength exercises depend.
Even a short time, carried out in the plank, will allow you to feel the work of the muscle groups of the back, shoulders, abdominals, thighs and buttocks. At home, the bar is recommended to be performed without the use of various weight devices.
This exercise is important element in the complex of home workouts. 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.
Regular performance of this exercise will allow the muscles to be elastic, and the spine - mobile and flexible. It is believed that the regular performance of this element of training contributes to the expansion of the chest and an increase in lung capacity.
The bridge exercise can be performed in several ways: lying on the floor, standing with support against a wall, standing without support, or from a vertical handstand.
The main rule, which must always be strictly adhered to, is to do the bridge with preheated muscles.
The burpee is considered one of the coolest exercises in CrossFit. It can be done with or without weights.
The whole exercise consists of the following steps in sequence: you need to sit down, resting your hands on the floor so that your legs touch your chest. Then, throwing your legs back, we perform an emphasis lying down and return to initial position. After that, we try to jump up as much as possible and return to the starting position again.
This exercise engages all muscle groups and joints. The muscles of the upper shoulder girdle, that is, the deltoid, trapezius and triceps, as well as the muscle groups of the abdominals, thighs, buttocks and calf muscles.
Burpee not only increases the stamina of the body, but also very effectively burns excess fat reserves. According to research, burpees also increase metabolic rate, which is important in the fight against calories.
Mahi kettlebell
Exercises with this projectile are an extremely effective tool for the formation of a toned sports figure. Kettlebell swings give an intense load on the oblique muscles of the press, abdominal muscles, back muscles and hip flexors.
Training with weights contributes to the synchronization 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 whole.
Among other things, kettlebell exercises are very effective in increasing strength and anaerobic endurance, burning calories, and developing core strength.
How to pump up at home: a program from StyleFitness.
Monday:
You can do pull-ups wide grip, both behind the head and to the chest, or even a combination of them. The width of the grip 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 the shoulder blades together and the head straight so as not to hunch over at the top. We perform 3 sets to the maximum, without weight, the rest time between sets is 3 minutes.
- Squats
We put our feet shoulder-width apart or narrower. The slope of the back should be approximately 45 degrees, but not lower. The lowest point of the thigh during the squat should be parallel to the floor or even lower. Squats are recommended to be done with light weight dumbbells.
We perform 25 repetitions of 8 sets, every week increasing the repetitions by another 2 times.
When doing push-ups, try to keep your legs and back straight so that they form a straight line. With arms wide apart and elbows as wide as possible, the chest muscles work best. That is why on shoulder joints the maximum load also drops. Please be careful.
Wide grip push-ups should be performed 20 times for 5 sets, and every week increase the number of repetitions by 2 times.
This exercise should be done on maximum amount repetitions for 5 minutes.
Lie on your back with your knees bent and your feet about 20 cm from your hips. Feet should be shoulder-width apart and arms slightly bent at the elbow. Pushing off with both arms and legs, with a tense abs, gently lift your hips up so that your back is arched in an arc.
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. Do 8 sets with no more than 10 seconds rest between each set.
Wednesday:
- Tabata "Push-ups".
We take a position with emphasis on the knees and do push-ups with a large amplitude for 20 seconds. Rest for the next 10 seconds. We perform 8 approaches.
- Tabata "Squats".
At a fast pace, with arms extended forward and pulling the pelvis back, we squat for 20 seconds. We do 8 sets, rest time - 10 seconds between sets.
- Plank.
The body position should be like for push-ups and with an emphasis on socks. We perform 3 approaches, to the maximum.
- Tabata "Burpee".
Performed at a fast pace, 8 sets of 20 seconds each, rest time - 10 seconds.
- Pull-ups.
We perform 5 sets of 10 repetitions, trying to catch up at least 60% of the maximum repetitions every minute.
Friday:
- Mahi kettlebell.
We perform kettlebell swings (1-24kg), trying to reach at least 60% of the maximum reps. We do 4 sets with a 2-minute rest interval.
- Tabata "Push-ups"
Focusing on the knees, we do push-ups with a large amplitude. We perform 8 sets of 20 seconds, with a 10-second break.
- Tabata "Squats".
At a fast pace, we squat for 20 seconds, followed by 10 seconds of rest. We do 8 approaches.
- Bridge.
With arms and legs as straight as possible, we perform this exercise 10 times, trying to stay in 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 with a 10-second interval.
Style Outcome
Exercising at home is one of the main components of a good physical shape for life. Having 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 time to visit gym, but there is a great desire to play sports and keep fit? It doesn't matter, because you can build your muscles without iron, using your own weight as weights.
Cons of home workouts without iron
The main disadvantage of home workouts is, of course, the lack of special simulators. They will have to be replaced with improvised means - chairs, a window sill, etc. will be used.
Want to lose weight? Then these articles are for you.
Another crucial moment lies in the fact that in the hall there are always experienced trainers and experienced athletes who can tell you if you are doing the exercise correctly, what are your mistakes, correct in time. In addition, a large number of mirrors in the hall sometimes helps you see your mistakes on your own.
If you have not been involved in sports before, then in order for the absence of “senior comrades” not to affect the results of your training, you should be extremely careful about performing each exercise. Ideal - read special literature, or even watch videos with a demonstration correct execution exercises.
And finally, the reason why many consider home workouts doomed to failure is reduced motivation. In the hall you constantly see those who have already achieved success, and strive for the same.
In addition, there is always a kind of atmosphere of rivalry and at the same time camaraderie 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 jumps. And in order to launch the “detuning” mechanisms, we need to connect something more serious to our program.
You will not be able to pump up your legs without iron. You can't build shoulders without iron. At most you can make them more resilient.
Nuances of nutrition for home workouts
Properly built nutrition is what successful training, including home training, is based on. If you decide to seriously take up training, you should radically revise your diet.
First of all, remove fast food and fast food from it - unless, of course, you were previously fond of this. It is also undesirable to use fried foods, give preference to boiled or baked.
If you are training for weight loss, then it is important to exclude fast carbohydrates from your diet - sweets, pastries. What you eat should consist of slow carbohydrates (any kind of cereal, except semolina), as well as proteins (meat, legumes, mushrooms, dairy products). Trying to eat fewer carbohydrates in principle is a common mistake, because they are the source of our energy for training.
The 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 option for a “snack” before going to bed would be regular cottage cheese.
Useful information for weight loss Cardio workouts to burn fat at home
If your goal is to gain mass, then protein foods must be included in every meal. It will not be superfluous 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 lose weight - a balance of proteins and carbohydrates, frequent meals. The only thing is that you can afford to eat more high-calorie foods. 
Iron Free Exercise Program
How to pump up at home: a 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 a combination of them. The width of the grip 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 the shoulder blades together and the head straight so as not to hunch over at the top. We perform 3 sets to the maximum, without weight, the rest time between sets is 3 minutes.
- Squats
We put our feet shoulder-width apart or narrower. The slope of the back should be approximately 45 degrees, but not lower. The lowest point of the thigh during the squat should be parallel to the floor or even lower. Squats are recommended to be done with light weight dumbbells.
We perform 25 repetitions of 8 sets, every week increasing the repetitions by another 2 times.
- Push ups
When doing push-ups, try to keep your legs and back straight so that they form a straight line. With arms wide apart and elbows as wide as possible, the chest muscles work best. That is why the maximum load also falls on the shoulder joints. Please be careful. 
Wide grip push-ups should be performed 20 times for 5 sets, and every week increase the number of repetitions by 2 times.
- Burpee.
This exercise should be performed for the maximum number of repetitions in 5 minutes.
- Bridge
Lie on your back with your knees bent and your feet about 20 cm from your hips. Feet should be shoulder-width apart and arms slightly bent at the elbow. Pushing off with both arms and legs, with a tense abs, gently lift your hips up so that your back is arched in an arc. 
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. Do 8 sets with no more than 10 seconds rest between each set.
Wednesday:
- Tabata "Push-ups".
We take a position with emphasis on the knees and do push-ups with a large amplitude for 20 seconds. Rest for the next 10 seconds. We perform 8 approaches.
- Tabata "Squats".
At a fast pace, with arms extended forward and pulling the pelvis back, we squat for 20 seconds. We do 8 sets, rest time - 10 seconds between sets.
- Plank.
The body position should be like for push-ups and with an emphasis on socks. We perform 3 approaches, to the maximum.
- Tabata "Burpee".
Performed at a fast pace, 8 sets of 20 seconds each, rest time - 10 seconds.
- Pull-ups.
We perform 5 sets of 10 repetitions, trying to catch up at least 60% of the maximum repetitions every minute.
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Friday:
- Mahi kettlebell.
We perform kettlebell swings (1-24kg), trying to reach at least 60% of the maximum reps. We do 4 sets with a 2-minute rest interval.
- Tabata "Push-ups"
Focusing on the knees, we do push-ups with a large amplitude. We perform 8 sets of 20 seconds, with a 10-second break.
- Tabata "Squats".
At a fast pace, we squat for 20 seconds, followed by 10 seconds of rest. We do 8 approaches.
- Bridge.
With arms and legs as straight as possible, we perform this exercise 10 times, trying to stay in 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 with a 10-second interval.
Question: I can't go to the gym anymore and I don't have the space or the money to do it 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 in the span?
Answer: Whenever someone asks me about how to work out at home, without a gym (special equipment or even a minimum free weights), my first reaction is my question... 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 gets in the way of achieving the goal.
Can't you find a way to get to the gym? Could you maybe cut back on app purchases on your phone and spend that money on a gym membership instead? Could you throw away some of the junk in your basement or garage, and thereby get some free space for a full-fledged strength training 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, rejection, and searching for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.
And that 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 equipment found in gyms. Lack of free weights doesn't help, of course, but even under these conditions... you can achieve certain results.
But the bad news is that it will be much more uncomfortable, much harder in terms of athletics and just a lot harder in general. That's why …
How to build muscle: 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. (Above all, consume enough calories and protein).
As long as both principles work correctly, regularly and long enough, then the muscles will grow.
What should be done and used in order for the muscles to grow?
As you may have noticed, among the main principles of muscle growth there is no 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 simply useful additions that can help speed up the result and improve the 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, which is so necessary to stimulate muscle growth and progress in training both at home and in the gym.
That's why all the 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 of inclination; racks on which you can perform many exercises; complex, block and various simulators 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 application of all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you do not have anything from this list, then this is a big problem.
But, as I 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 greens, and even the most controversial of them can work effectively when used correctly.
Exercises for training at home without simulators
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 ingenuity) 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 sorts of variations);
- Horizontal pull-ups;
- Reverse push-ups;
- Headstand push-ups;
- Curl for biceps;
- Triceps exercise with own weight;
- Lunges (and all sorts 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 will find many more.
But this is enough to make one of your workouts. There are enough exercises on this list to make a workout at home really 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 (pull narrow grip, band press, swing arms forward and to the side, exercises for biceps and triceps, etc.) ...
So what than more exercise, all the better. This is good news. Now for the less good news...
Progress will be difficult, but possible
Progress on these exercises (where goal #1 is muscle gain) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you're exercising for progression, which is supposed 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 load.
First step: transition from simple exercises to more complex ones (for example, from pull-ups with support to simple pull-ups). Great. After that, progress in repetitions is necessary. For example, if in some exercises you can only do 3 sets of 5 times, then you can gradually increase the number of repetitions to 12 for 3 sets.
But at some point, the exercise variations will run out and you won't be able to add more repetitions, as there is a high risk of starting to train for endurance, and not for muscle growth.
So what do you do then? Well, you either keep doing what you're doing and never get stronger, don't build muscle, or figure out a way to increase the load. For example…
- Sports vests with weights;
- Belts with weights;
- Tougher rubber bands;
- There are rings, TRX loops and others;
- Backpack stuffed 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: add some extra weight, or just make 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 key to effective training.
If you don’t, then you end up like most people who work out at home without much thought about weights or special equipment… you will forever be stuck in the same weight and muscle volume, doing the same thing without changing anything in your training program. .
Not at all fun!
For everyone who works out at home different conditions and training equipment, and they all ask the same question... can my workouts be effective for muscle growth?
The answer, obviously, depends on what exactly (with what equipment) a person will deal with. But if I had to just guess, then 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.
Iron Free Workout Program
Whether you have access to a gym or not, it doesn't really matter, exercising 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 extra 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!
Bodyweight exercises go a long way in developing functional strength at any level. sports training. Since you won't be using extra weights for these exercises, it's best to focus on a very fast pace and in large numbers repetitions to load your muscles to the fullest. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weight training.
Below is a list of 10 the best exercises to help you build muscle at home. Most likely, you have heard about many of them, but I supplemented them with my tips for improving the technique and approach to execution.
Squats
Squats work 85% of the muscles in your entire body. Just think about it. The performance of this exercise is greater than any other many times over. In addition, squats are known to increase testosterone production. If you want to increase muscle mass, then this is exactly your option.
To perform deep and proper squat start with your feet wider than shoulder width, toes slightly out to the sides, and when you start the squat, keep your back straight and focus on pushing your buttocks back and keeping your chest high. When you squat, bring your knees forward and out, but they should not go beyond your toes, and press your heels into the ground to maintain balance. If you need extra balance, then bring your hands forward. When the pace is fast and explosive, this extra balance can become very necessary.
Bodyweight squats can be done every day if you want. You can also change up your squat technique by trying single leg squats or sumo squats (wide stance).
Push ups
Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps, and back. Follow your breath and lower yourself until your chest touches the ground.
For a change, a wide stance will engage the chest muscles more, while a close stance will increase resistance.
If you put your feet up on a chair or wall, change the angle, you will work on 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 can see a beautiful and embossed muscle in the form of a horseshoe on rear 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 quadriceps and endurance. With your back against 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 a timer on my phone for this exercise. Start by trying to do the "high chair" for 60 seconds or until you can't stand the burning sensation in your muscles.
Lunges
Lunges are one of the best exercises, but correct technique takes some practice, as with any exercise. Humans have a tendency to sway when shifting their body weight from one leg to the other. As you shift your weight to the other foot forward, remember to keep your back and shoulders straight; also, you need to focus on moving your hips down towards the floor, not forward - this will allow you to perform the rep in the correct form.
plank
Starting from your belly, keep your spine straight and keep 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 just tell me you can't do core workouts at home.
side plank
The execution concept here is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique muscles of the abdomen and the muscles of the core are being worked out.
"Superman"
The expression is suitable for this exercise: "As it is heard - so it is written." It will work on 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 are trying to take off, hold this position for a few seconds and lower yourself.
Leg raise crunches
I like to combine crunches and leg raises to work my upper and lower muscles abdominal press. Lie on your back with your heels flat on the floor, lift your knees to your chest and do a crunch, tensing your abs as your knees and rib cage touch each other. Then return to the starting position.
burpee
Burpees are a multi-muscle movement that combines a jump with a push-up. This great option to work multiple muscle groups. The main thing to pay attention to is the lower back; avoid as much arching in the spine as possible when you squat and then jump out.
Circuit training
If you have been training for some time and think that bodyweight exercises will not provide you with the desired effect in muscle growth, then you can increase the intensity of your home workout doing circuit training. This will work on your musculature and endurance, add an aerobic element, and really increase the difficulty of your workouts.
Circuit training constantly keeps you in good shape, heartbeat and the pulse accelerates, while one muscle group is resting, the other is working hard. You will be amazed at how much physical results you can get in a shorter amount of time using this method.
When planning circuit training it is important to turn off certain muscle groups in order to give them rest in turn. So, if you start with push-ups, then move on to squats and ab exercises.
Conclusion
So now you have my favorite home workout exercises that build muscle without any extra equipment. They can help you get in shape and lose weight while boosting your overall health and strength. No gym? No problem!
First of all, you need to set a goal and strive to achieve it. Thus, decide what you want to get out of your iron-free workouts at home. For example, for weight loss, special attention should be paid to cardio loads, 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, to perform daily jogging. Well, if you decide to pump up muscles, then you can’t do without strength training. In addition, you need to revise your nutrition program.
Also, you should remember that in bodybuilding you can work to gain mass and increase physical parameters, as well as dry. For constant progress with increasing muscle size, you need to increase the load. This is achieved by increasing the 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 helpful.
Also in the hall you can find a good instructor who will help you in compiling effective program training and show the technique of performing all movements. Also very helpful in training and mirrors, which are available in any gym. With their help, you can control your technique, and this is very important.
If you have not played sports before and decided to start training without iron at home, then you need to acquire a certain amount of knowledge. Since there will not be an experienced mentor next to you, read the special literature on bodybuilding.
How to eat right when training at home?
To gain mass, you must actively consume foods containing protein compounds - eggs, dairy products, meat and fish. Even if you train hard, but eat poorly, don't rely on muscle growth. Also, do not exclude fats and carbohydrates from your diet. Fats need only be limited and switched to the use of vegetable. Carbohydrates, on the other hand, give the body energy, and with intensive strength training without iron at home, they are very important for your body.
Switch to a fractional diet, eating at least five times a day. Also remember that during the last meal you need to eat foods containing protein compounds. For breakfast, you should eat carbohydrates and vegetable fibers. An excellent choice here will be various cereals.
It is necessary to remember about micronutrients, as 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 you can find in sports nutrition stores, but protein blends can be very helpful. If you have a lean physique, then you probably need a gainer.
How to train without iron at home?
After intensive training, the body must rest in order to activate the processes of muscle growth. Most often, this takes two to three days. As a result, during the week you should not exercise more than 2-3 times.
But this applies to classes in the gym, and at home you will work with your own weight and the body after such training needs to rest much less. If you want to progress quickly, then practice daily.
It is important to stick to a predetermined schedule and try not to change it without good reason. If you haven't exercised before, start with a full body workout. When your muscles are strong enough, and the body adapts to the loads, then 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 easy for you, you need to start using additional weights. It can be, say, a backpack with heavy items.
- Push-ups on the uneven bars - the situation is similar to the 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 do only after 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 the body up, jumping to the sides.
back muscles
- Pull-ups - since you do not have a barbell at hand, and you cannot perform deadlift, will have to pull up. If you can pull yourself up ten times with your own weight, then you should wear a backpack with weights.
- Pulling the backpack in the direction of the abdomen - the backpack should be taken in hand and tilt the body forward. The back should be straight, and there should be a natural deflection 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 performing the movement is similar to working with a barbell.
- Pistol - you probably know this exercise from school, but it consists in squats on one leg.
If you are still working only with your own weight, then perform the maximum number of repetitions. So you can significantly increase endurance and when you start using weights, progress will be quite fast.
Performing any movement, think about those muscles that are in this moment are working on. To be successful at iron-free workouts 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 workouts. It can also be recommended to perform the negative phase in each movement twice as slowly as compared to the positive one.
Learn 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 want - there is a 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 work, for example, with a barbell is not shown to 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 musculature. But nature initially provided the ability to manage only with weight. own body. Indeed, in ancient times, our ancestors ran away from predators, hunted, climbed trees and rocks.
Large voluminous muscles, or the ability to lift very heavy objects (bodybuilding and powerlifting) were not necessary, in terms of survival. Accordingly, our muscular system it is not designed for this by default.
Advanced athletes who train with weights that are significantly higher than their own weight achieve such results through long and hard training. And newcomers who try to jump right off the bat get injured and, as a rule, lose interest in sports.
Therefore, it is exercises with its own weight that are the most natural and safe form of physical activity. They are designed to help everyone, regardless of their level of training, to get in good physical shape and fit figure.
Exercise options with your weight
There are many bodyweight exercises. They are convenient in that the entire workout is carried out without additional iron: you do not need barbells, dumbbells or simulators.
The bodyweight training program should work out all the muscles of the arms, legs and body. This can be achieved if the right approach to this issue.
Note that such workouts without iron can be done at home.
Exercises on the horizontal bar
Since climbing trees is not accepted now, for training you can use horizontal bars and bars, on which you can do strength exercises with own weight in various options.
On the horizontal bar you can:
- Pull up with different grips, with different hand widths.
- To pump the press by raising the legs, twisting, imitating the movements of the car wipers with the legs.
- Make an exit by force and various elements of the workout.
For example, imitation of wipers on the press is done like this:
- Hang on the horizontal bar, grasping it with a wide straight grip.
- Raise your straight legs up. Imagine that these are wipers, and now you will 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 hard exercise.
You can pull up straight or reverse grip, you can place your hands palms to each other. The width of the grip will determine the degree of load on latissimus dorsi back and biceps. The wider the grip, the more the wings will have to work to bring the elbows to the body.
The listed exercises for the press (raising the legs in different versions) load the lower part of it more. In order to pump the top, you can hang on the horizontal bar upside down and do body lifts. But this is rather exotic and it is unsafe.
There are plenty of other options, not related to the horizontal bar, with which you can strengthen the upper part of the abdominals. First of all, it is twisting on the mat.
To train triceps and chest, you can use such an element as power out.
bars
Bodyweight exercises are also performed on uneven bars. This classic push-ups on the muscles of the chest and triceps and lifts on the press.
To make a press on the bars - you need to climb on them, place the 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 hold the 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 the press.
You can push up 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 the chest, if you keep the body vertical - to the triceps.
You can download the press on the uneven bars in another way:
- Hang on the uneven bars, lean forward, press your chin to your chest.
- Raise your legs bent at the knees up to the chin. You can lift straight legs - but then you will sway. And you can imitate walking by alternately moving your legs.
hyperextension
How to build back muscles without exercise equipment? There is only one answer - hyperextension. This exercise is often used in the preparation of complexes for the health of the spine.
You can do hyperextension at home or do it outside.
In the first case, you need to lie on your stomach on the mat, stretching your arms and legs. Next, raise your arms and legs up. Hold for a second and lower. This is one repeat. You can fix the legs and raise only the upper body. Choose the most convenient option for you.
In the second case, you need to find two adjacent horizontal pipes different levels. This design is often found in sports grounds. Fix your legs under one pipe, lean on the other with the front of your thighs. From this position, perform flexion and extension of the back.
Squats
Bodyweight squats help not only strengthen muscles, but are also suitable as a good cardio load. Try to sit down 50 times and count your pulse - it goes off scale, right?
Squats can be significantly heavier if you squat on one leg. The exercise is called "pistol". Not everyone can do it. And not so much because of a lack of strength, but because of the wrong technique. Therefore, before proceeding with the implementation, clarify for yourself all the nuances. This exercise is undesirable if you have sore knees.
Raises on toes
Raising on socks for training the calf muscles without weight makes sense to do on one leg and provided that the heel will hang in the air. This is necessary in order to be able to pull the sock towards you, lowering the heel as far down as possible. Thus, you will be able to work out the caviar to the fullest possible amplitude.
Pushups
You can push up from the floor in a horizontal position and at different angles. The most difficult variation, involving 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.
Mostly triceps, deltoids and pectoral muscles work.
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.
Combining different options for raising the body and legs, you can strengthen the press very well and achieve its relief.
If use reclining 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, at the last moment, make the maximum effort.
For example, when pushing up from the floor, push your hands up when lifting. Try to keep your palms off the floor. You can try clapping your hands at this time.
While squatting, do jumps accordingly.
plank
Static exercises strengthen your muscles by staying in a certain position for a long time that requires physical exertion.
Plank exercise strengthens muscle corset(core muscles). Due to the fact that gravity will pull your pelvis down, and you need to maintain an elongated position in a "string", you will have to make efforts to stabilize the torso. The longer you stand in this position, the better these muscles are trained.
Various visas
If you rest your hands on the bars and stretch up as much as possible, the trapezoid will be tense. Try to hang like this for 60 seconds - what gets tired will swing. So you can feel everything for yourself.
Pull 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 him static load. Do not get carried away with this exercise, you do not 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 sag, the stronger and more resilient your forearms will become.
We stand on our hands
The handstand will train your vestibular apparatus, arms and shoulders. Begin to perform the exercise against the wall, then you can smoothly move to a position without support.
Mass gain and training with your weight
Bodyweight exercises are not effective for gaining mass. Of course, with good genetics and a short bone lever, you can gain a little even through classes without weights. But this is rare.
When exercising with your own weight, the muscles come into tone, good endurance appears, the relief is drawn, and strength grows to some limits. But in order to cause muscle fiber hypertrophy, large weights are needed.
That is, strength exercises without weights can hardly be called strength.
Programming
Bodyweight training programs are best done on a circular basis. That is, in one session it is desirable to work out the entire body. Or divide the load on the lower and upper torso. The press can complete each lesson.
Training programs can be designed 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 cover the maximum muscle part of your body.
The lightweight bodyweight training program can be used as a morning exercise. After all, you perform all the exercises without simulators, and most of them are quite suitable for home use.
HOW TO PUMP WITHOUT IRON?
Hello reader! I feel that someone again wandered into this page and this site in search of miraculous ways to increase muscle volume. Understand. Everyone wants to pull the fish out of the pond without difficulty or sit on the Christmas tree without getting a thrill in the fifth point. What to do, our body is extremely lazy, it does not want to spend precious energy right and left. Moreover, not everyone is ready to spend their energy on hard workouts with iron in gyms. But every normal young man wants to pump up (pump up, put himself in order) without deviations in development or mentality, unless, of course, he has already done this. Our subconscious feels that developed muscles with a small percentage subcutaneous fat gives in our life certain benefits. You can read more about these benefits by going to the page titled What Makes Big Muscles?
But back to our main topic, shall we? Is it possible to pump up without iron? Of course you can! For example, if you have a reliable plastic rod with heavy plastic pancakes in your arsenal, then you will not need iron and iron shells. Or how about your own wooden dumbbells? Wood is an even more suitable material for creating power projectiles, because it will be much heavier than plastic. Use at least plutonium, but you must provide your muscles with such a power load that you will experience positive failure in the 6-12 rep range in any of the exercises.
Yes, it was a slight irony, but not without meaning. Iron and iron power shells are used precisely because of ease of use- They are heavy and easy to handle. Barbell - perfect projectile for pumping any muscle group. With its help, you can load the most convenient and heavy target muscle groups in basic and even isolating movements. Can a horizontal bar, bars and other devices for working with their own weight boast of this? I doubt. No, of course, the horizontal bar and bars are one of the best power shells for muscle growth, but they are not enough to decently and proportionally pump up the muscles.
The horizontal bar allows you to work out the muscles of the back and biceps in traction movements, the bars in the pressing movements can load the lower chest, triceps and front delta well. And if you also use weights that will help you enter the right range for positive rejection- 6-12 repetitions, then the prices will not be our favorite yard shells. Only for some reason, only a few use additional weight when working on the horizontal bar, parallel bars or with ordinary 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 not rational.
By the way, in vain I singled out the horizontal bar and bars separately from Kachkov’s term “iron”, because I have never seen plastic bars :) Horizontal bars are the same iron fixtures, like a barbell or dumbbells, just when working on such shells, not the mass of the shell, but your own body weight + extra. weights. Any self-respecting gym always has devices for working with its own weight.
The most famous iron: barbell, dumbbells and crossbars are the best shells for full and targeted stress muscle fibers, production of native anabolic hormones and, as a result, muscle growth. Replace heavy strength training you will not be able to use miraculous pharmacology, or 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, we need to understand what type of physical activity promotes muscle development. No one has yet doubted that anaerobic loads lead to the desired muscle hypertrophy. They are called anaerobic because when performing such exercises in a power manner, anaerobic (oxygen-free) way 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 see no reason to go into a deep theory of these processes, a simple fact is important for us - for short power loads trains muscle strength and strength performance, but with an increase in the time the muscles are under load, the emphasis is increasingly shifting to the development of muscle endurance. muscle growth is associated precisely with an increase in the power performance of these same muscles, for which we are suitable strength training with iron. Aerobic exercise, such as running or swimming, it is almost impossible to increase muscle volumes, and the longer the distance, the less chance there will be of even the slightest hypertrophy. To see this, just compare appearance professional sprinters and marathon runners. The former can often safely enter the bodybuilding scene, while the latter just want to feed. This is partly due to the fact that the time under load for a sprinter and a bodybuilder is quite similar - in the range from 10 to 20 seconds, and it is the fast muscle fibers that come into play.
So, guys, without iron anywhere, there will be no freebies. Your choice is to buy a subscription to a normal rocking chair, or organize your own home gym. And may you have plenty, friends!
