How to pump up at home. What is important to do before starting training at home? Developed muscle sense

29.08.202427.05.2017

It would be advisable to do home workouts with dumbbells. It will be built on the principles of a simple basic program. This comprehensive study of all muscle groups will be included in one lesson.

The proposed exercises, if you are starting from scratch, are recommended to be performed with more weight, but with fewer repetitions. This is due to the fact that the program is presented for athletes who train regularly.

Lesson 1

Shrugs with dumbbells – 8-10 reps in 2 sets.
Lunges on one leg - 10-12 repetitions in 2 sets.

Standing dumbbell press – 10-12 reps in 3 sets.
Squats with dumbbells – 8-10 reps in 3 sets.

Push-ups – maximum number of 2 sets.
Dumbbell bench press – 10-12 reps in 3 sets.

Dumbbell rows to the waist – 12-15 reps in 3 sets.

Lesson 2

Lifting dumbbells in front of you – 12-15 repetitions in 2 sets.
Raising dumbbells to the sides - 12-15 repetitions in 3 sets.

Deadlift with dumbbells – 8-10 reps in 3 sets.
Reverse push-ups – maximum number of 2 sets.

Lying dumbbell flyes – 10-12 reps in 3 sets.
Pull-ups (alternating grips) – maximum number of 2 sets.

Bent-over dumbbell row with one arm – 12-15 reps in 3 sets.
Triceps dumbbell lifts – 10-12 reps in 3 sets.

Explanations for the training program

You can get pumped up according to the presented program by training 3-4 times a week. Classes should be alternated.

Each workout lasts about 40 minutes.

Before starting class, do a light warm-up. This way you will prepare your muscles for the main load. This will allow you to avoid various types of injuries. You should finish the session by stretching your muscles. Warm-up exercises can be found on the Internet and viewed online.

The abdominal muscles need to be pumped at the end of the session or on rest days. This approach will allow you to achieve the desired result in a short time.

When conducting training, it is recommended to perform the exercises of this complex in pairs. For example, after lunges you should rest for literally 10 seconds and switch straight to shrugs. After completing them, rest should take 30-40 seconds. Next, you need to return to lunges again and repeat the set.

The proposed method reduces the duration of training and increases its effectiveness. In addition, the exercises are selected so that all muscle groups are involved: triceps, biceps, latissimus dorsi and pectoral muscles.

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How to properly pump up at home is a question that interests many. The article discusses the basic rules and recommendations that must be followed to get the desired result.

Many people today are dissatisfied with their physical shape and are interested in how this can be corrected. Most of these people are wondering: How to pump up properly at home and can it be done? It all depends on what result you need to get at the output. You can improve your body at home, but to get an ideal result, it is of course better to resort to the help of specialized equipment.

How to swing correctly at home

When starting classes, you need to know that a positive end result will be brought not only by strict adherence to the exercise program, but also by a general change in approach to your everyday lifestyle. There are a number of recommendations for people starting training from scratch.

Rest. The human body works correctly and smoothly when it is given time to recover. You should sleep at least 8 hours a day, in which case the effect of exercise will be much higher and your overall well-being will also improve.

Quitting alcohol. Alcohol, in general, has a negative effect on the body, and its abuse is even more so. are not compatible, since it takes away all the beneficial substances and minerals necessary for the development and maintenance of the body.

Quitting smoking. Smoking affects the functioning of the respiratory system and also reduces the quality of sleep. So you need to think about what is more important: the result or indulging in bad habits.

Proper nutrition. This factor plays a major role in the training process. It is required to increase the amount of proteins that enter the body by approximately 3 times. That is, if the daily intake is 0.5 g per 1 kg of weight, then it needs to be increased to 1.5 g per 1 kg. Most proteins come from meat, fish, eggs, and cottage cheese.

With the right approach to exercise, the amount of carbohydrates should be reduced. Carbohydrates mainly contain baked goods, sugar, pasta, and buckwheat. They can only be consumed in the first half of the day, when the body is actively working. In the evening, such foods should be completely abandoned and replaced with protein foods and fresh fruits and vegetables.

Let's swing correctly

Before you start the exercises, remember that there is no need to rush. All approaches should be performed slowly, without sudden movements or jerks. You need to breathe through your nose, measuredly, at the same pace. When you relax your body, inhale; when you tense, exhale.

The speed of the exercises should not change. When performing a program, your body should not experience stress for which it is not prepared. The load on the body should be applied gradually.

Exercises for training

Here are the most common and effective exercises, which if done correctly can get good results:

Warming up the muscles. We lie down on our stomachs. At the same time we raise our arms and legs, stretching upward. We try to hold the body as long as possible. This will warm up the muscles.
Pull-ups. We hold the horizontal bar so that the back of the hand is in front of the eyes, and we pull ourselves up, without swaying and keeping ourselves in a straight position.
Pull-out push-ups. When performing push-ups with maximum force, we push the body up so that the hands come off the floor.
Side plank. Performed alternately on each hand. Bend your arm at the elbow and rest on it, your torso should be evenly extended and at approximately 45 degrees relative to the floor. Hold this position for at least 45 seconds. Try to increase this time little by little with each workout.
. We take dumbbells, the right leg should be in front, the left leg behind. We squat, bending our right knee 90 degrees, with our back in a straight position, and rise to the starting position. We do the approach on each leg separately
Belt pull. We lean forward, bend our legs a little, and take dumbbells. Alternately and slowly, without jerking, we raise our hands with dumbbells to the belt and lower them.
Girth pull-ups. When pulling up, hold the horizontal bar in such a way that the inner part of the palm is turned towards the face.
Squats with a chair. You put your right leg forward, throw your left toe back on the seat of the chair. Lunge forward, bending your right leg 90 degrees.
Push-ups on chairs. We place our feet on one chair, and rest our hands on the second. Raise and lower the body.
Traction. We take dumbbells, a slight bend in the knees. We lean forward, without bending our back, arms and legs, and straighten up.
Standing press. We hold the dumbbells at shoulder level. Without spreading your arms to the sides, align them to the maximum height and lower them.
Lifts. While hanging on the horizontal bar, try to raise your legs as high as possible. Don't swing while doing this. Only the abs should work in the exercise.

Circuit training

In home exercises, the principle is applied, that is, the lesson takes place in repetition mode. The time spent on maintaining ideal shape should be the same. Therefore, when it takes less time to complete all the exercises, some of them need to be repeated a second time.

How to finish correctly

After class, breathe slowly and do not lie down immediately. It’s better to walk around for a few minutes, do light relaxing exercises so that your body gradually relaxes.

Lesson mode

Home workouts should be repeated every other day so that the muscles have time to recover. at home should be designed for a time of no more than one or a maximum of one and a half hours. The time of day for each lesson must be the same, and the established schedule must be adhered to without deviation.

The load should increase every day. At home, this can only be done by increasing the number of approaches, but the body will quickly adapt to such a uniform approach.

To increase the load, and, accordingly, further develop the body’s muscle mass, it is better to contact a professional trainer. The specialist will select an individual program and point out weak points that need to be improved.

The gym also gives you access to all the necessary equipment - kettlebells, barbells, dumbbells and other exercise equipment that cannot be recreated at home.

How not to quit swinging

Improving your physical fitness should be approached with persistence and enthusiasm. A person who has decided to swing must clearly see the final goal in front of him and not deviate from achieving it. You can always find excuses or reasons to skip a workout, but if you do this, there will be no result, and all efforts will go into emptiness.

A person who decides to change himself must clearly set priorities and see the ultimate goal. Physical activity should bring joy and satisfaction, and not be done under duress. Remember, this is your personal initiative.

Results

Now you know how to exercise properly at home. All these tips and recommendations will help you achieve your goal, namely, acquiring a beautiful and healthy body. If you gather your courage and approach the task correctly, then success undoubtedly lies ahead.

In order to have a beautiful and healthy body, a reasonable approach and proper adherence to the recommendations of specialists are important.

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Hello dear readers. Nowadays it is fashionable to have a beautiful body, and many are puzzled by this issue. But not everyone has the opportunity to go to the gym. Either there is no money for this, or there is no time. In this article I will share my knowledge and experience and tell you how to pump up at home. I warn you right away that you won’t become a super heavyweight by working out at home, but it’s quite easy to have a ripped, lean beach body.

I won’t tell you the truth, just do push-ups and everything will be fine. To practice at home, you need at least the minimum equipment:

Buy a set of parallel bars - a horizontal bar, it is not expensive and compact, screw it to the wall. Or you can study in the schoolyard, but in winter this is not entirely comfortable.

Buy 2 collapsible dumbbells, preferably at least 15 kg, not necessarily new, people often sell them for pennies at flea markets.

Also make a metal hook to hang weights on your belt.

All this will cost you 5 thousand rubles, but this will be enough for you for years of training, and you can always sell it, the hardware does not age.

We will train every other day, dividing the body training into 2 days. Classes must be alternated 1st day, then 2nd, then 1st again and so on. The first day is upper body (back, chest, shoulders, arms, abs). Second day legs (quadriceps, hamstrings, abs). This way you won’t be able to exercise for long, the workout takes about 30 minutes, if you don’t delay the rest, but do as you should: 1 minute of rest between approaches on top day and 2 minutes on leg day. You will also be able to recover and progress well. The biggest mistake beginners make is to train every day. Remember, muscles grow while resting!

Training program

We do all exercises for 5 sets of 8-12 repetitions.

Day 1 (top)

Pull-ups with additional weight (place the dumbbell on the hook and on the belt)

Bent-over dumbbell row

Push-ups (we move our elbows to the side, so the chest works more)

Pullover with dumbbell

Push-ups

Swing dumbbells to the side

Dumbbell biceps curl

Overhead extension with dumbbell

Weighted press (holding a dumbbell at your head)

Day 2 (bottom)

Squat with dumbbells

Lunges with dumbbells

Straight-legged row with dumbbells

Standing calf raise (calves)

Leg raises on the horizontal bar (press)

The main rule– constantly increase the load in each workout. The weight of the burden should increase smoothly. If you want big pectoral muscles, then do push-ups with 50 kg. This is an example, but you won’t get injured right away. Remember to eat right and get enough sleep. Friends, I am sure you will be able to achieve the body of your dreams, the main thing is your desire!

Men and women want to be fit, beautiful, young. A good figure is often the result of a healthy lifestyle and persistent, continuous work on yourself both in the gym and at home.

This article is intended for persons over 18 years of age

Have you already turned 18?

Get slimmer without the gym

Regular workouts, even if done at home, can make your body slimmer and your skin more toned. They are beneficial for the figure and the whole body: the thyroid gland activates the production of thyroid hormones, which are responsible for regulating metabolism. Those who cannot go to the gym should start exercising at home.

The training program for men and women is almost identical. The difference is the number of approaches and what result should be achieved.

It includes:

cardio load: the first workouts look like a regular walk at a slow pace. For those who are not used to moving a lot, 10-15 minutes is enough to start with, gradually increasing the duration of the walk to an hour or switching to running;
strength training: training with strength exercises accelerates and maintains metabolic processes at the proper level. Without them, the muscles will not become elastic, and the body’s endurance will not increase. To practice at home, choose exercises that do not require special equipment.

Home training program for beginners

A good warm-up for 10-15 minutes is necessary before each lesson. During it, the muscles and ligaments warm up and prepare for work, which will significantly reduce the risk of injury or sprains. Then they start doing the exercises.

An example program looks like this:

Squats with maximum reps. For beginners, three approaches are enough. The load is placed on the gluteal and leg muscles.
Classic push-ups, from the knees or with a low support. It is necessary to do the maximum number of times in three approaches. Performing these exercises trains the entire shoulder girdle and part of the back.
Pressing weights up in a standing/sitting position. If you have dumbbells at home, you need to use them. Perform from 8 to 15 repetitions, three approaches. The exercise is necessary for a beautiful shoulder line and pumping up the triceps.
Crunches: Strengthen the upper body while lying down. Perform the maximum number of times in two approaches.
Reverse crunch: lying on the floor, lift your buttocks up, trying to do the maximum number of repetitions in two sets.

During the first sessions, a short rest is recommended after each exercise and a longer rest after approaches to restore breathing. Gradually, rest periods are reduced to 60 seconds. At the very beginning, it is enough to exercise only once a week and walk every day. A little later, the number of trainings increases to two and then three times.

It may happen that you do not find the strength to start training. With a decrease in mental and physical performance, the over-the-counter drug Mildronate 250 mg has proven itself well, which optimizes the metabolism inside the body’s cells during exercise and protects them from damage. The use of Mildronate helps overcome the consequences of mental and physical overload, increase the effectiveness of sports and intellectual training, and V overall, improve the quality of life.

The course of the drug is important, which is 10- 14 days. Attention: there are contraindications, you must consult with specialist

Program for pumping up muscles at home

You can build muscles without going to the gym if you know how to create a program and overcome laziness, which prevents you from finding time for home workouts. There are a huge number of exercises for pumping up muscles at home. Each workout should be preceded by a warm-up, and after completing the entire complex - stretching to relieve muscle tension.

The program looks like this:

10 pull-ups with a wide and narrow grip.
8 explosive push-ups: When performing a classic push-up, push up from the floor until your palms stop touching the surface.
Squats on one leg with emphasis on a chair or other surface of similar height. Throw your right leg onto the seat of the chair, move your left leg forward a little, squat down smoothly, and stand up. Repeat 8-10 times on each leg.
12 reverse grip pull-ups.
5 push-ups on hands or more, standing against a wall with your head down.
12 reverse push-ups on chairs. Rest your feet and hands on chairs facing each other. Perform push-ups, trying to go as low as possible.
12 hanging leg raises on the horizontal bar. The legs are raised as high as possible, without swinging.

Rest after completing all the exercises, repeat from start to finish in a circle, 3-4 times. For good results, exercise every other day; on days without training, go for a light jog and do stretching exercises.

If there is no horizontal bar in the apartment, you can practice outside. To increase endurance, the program includes cardio exercise. The number of repetitions and circles increases gradually, but weekly.

Gaining muscle mass at home

To pump up at home, you don’t need sports equipment from the gym, but a desire to exercise and an appropriate training program. If you have dumbbells, then some exercises can be performed with them. But improvised means, for example, chairs, a stack of books, a couple of plastic bottles of water, may be enough for a full-fledged training.

On the first day, perform exercises for your arms and back:

push-ups from the floor 8 times;
push-ups on hands upside down against a wall up to 6 times;
push-ups between two supports 8-12 times;
Pull-ups on the horizontal bar with a wide grip up to 10 times, trying to touch the bar with your chest;
reverse grip pull-ups up to 8 times.
you need to do 2-3 approaches of each exercise and up to 4 circles.

On the second day, a leg complex is performed:

sprint;
squats 12 times. Hold your hands behind your head, try to sit down as deeply and smoothly as possible. If you have dumbbells at home, you can use them as weights;
lunges 10 on each leg. For each wide step, do 5 deep squats in a row;
raising on toes while standing on a support up to 20 times. The heel does not touch the floor;
do three to four sets of each exercise and 3-4 circuits with a short break.

When the body gets used to minimal load, the home program for working on weight includes:

one-arm push-ups from the floor;
pull-ups on the horizontal bar with a wide grip behind the head;
vertical push-ups;
back push-ups;
reverse grip pull-ups;
dips;
push-ups with narrow hands;
single leg calf raises.

To avoid overtraining, sprains and injuries, it is necessary to monitor how the body perceives the load. If it is difficult to tolerate, the number of repetitions is reduced and made less intense. They begin to increase the number of approaches a little later.

Strength training at home

It is advisable to carry out strength training in the gym, because it has everything you need for it.

If you have to practice at home, then:

beginners need to exercise a couple of times a week;
conduct training according to the principle;
rest between sets for about 1 minute;
repeat each exercise up to 12 times;
alternate the load: more on the first day, less on the second, increase again on the third;
increase the load in each set until muscle tension appears in order to choose the most comfortable option. Continue home workouts at a comfortable pace without overloading the body.

You need to start your classes with a 5-minute cardio warm-up: running, walking, going up and down the stairs, jumping rope. At the end of the workout, stretch your core muscles.

Home strength training program with dumbbells:

squats with press up;
dumbbell rows to the chest;
back lunges;
raising your arms to the sides with a load when bending forward;
body thrust;
classic push-ups or from the knees;
deadlift;
lowering the legs: raise your legs up, at an angle of 45-90 degrees, in a lying position. Raise and lower them one by one, without touching the floor with your heel, without lifting your lower back from it;
twisting the torso in a lying position;
"scissors";
lifting the upper body while lying on the floor with straight legs.

The load during home training can be from 2.5 to 7 kg for each arm, depending on the level of physical fitness.

A simple complex can be supplemented with pull-ups and push-ups on the horizontal bar, parallel bars, and support. Exercises with a barbell are effective in gaining muscle mass, so you can include exercises using it in your home workouts. At first, to prevent injuries, it is advisable to start working out in the gym.

Maintain a drinking regime and drink up to 1.5 liters of clean water without gas daily: liquid leaves the body along with sweat, so its amount should be replenished. This, like a balanced diet, is necessary for proper metabolism, coordinated functioning of the body and achieving the effect of home training.

In during the first classes, a short rest after each exercise is recommended and longer after approaches to restore breathing. Gradually, rest periods are reduced to 60 seconds. IN at the very beginning it is enough to practice only once a week and walk every day. A little later, the number of trainings increases to two and then three times.

It is necessary to create an exact training schedule and stick to it. Experts recommend conducting classes 2-3 times a week with a break of several days. The duration of each workout should be 40-90 minutes, depending on your goals and general physical fitness. Classes should begin with a light warm-up, which will warm up all the muscles of the body. This way you will be able to avoid various types of injuries and sprains. After this, you can safely begin basic exercises.

Set of exercises

In order to pump up your arm muscles, you will need additional sports equipment - dumbbells. To perform the exercise, you should stand up straight. Take dumbbells in your hands and alternately bend them at the elbows. The exercise is performed 10-15 times for each hand.

The starting position of the next exercise is sitting on a chair, legs slightly apart to the sides. You need to take a dumbbell in your right hand. Gradually lower it to the floor so that your elbow touches the middle of the thigh of your right leg. Gently return to the starting position. Repeat the exercise in 2 sets of 15-18 times for each hand.

The next exercise is designed to pump up the pleural girdle. Place your hands with dumbbells at your sides. Slowly squeeze them at your elbows, touching the dumbbells to your shoulders. Please note: your back should be straight and not arch. Unclenching your elbows, raise your arms up. Repeat the exercise 10-12 times in 3 approaches.

Push-ups are most effective for pumping up the chest muscles. Place your hands with your fingers facing forward as close to your chest as possible. The exercise should be performed 10-15 times in 2-3 approaches. To increase the load, you can hang a backpack filled with books on your back.

To tone your back muscles, lie on your stomach. Place your hands behind your head, clasping them together. Gradually lift your chest off the floor. At the end point, fix the position. Please note: when performing the exercise, the head should be pulled up. Carefully return to the original position. Repeat the exercise 10-12 times in 3 sets.

An exercise for the upper abdominal muscles is familiar to many of the physical education lessons at school. Lie down on a flat surface. Place your hands behind your head. Bend your legs slightly at the knees, placing them shoulder-width apart. Slowly raise your body without arching your spine. Hold the end point for 3-5 seconds. Gently return to the starting position. Repeat the exercise 10-15 times in 3 sets.

To pump up your lower abdominal muscles, lie on an elevated position so that your lower torso hangs slightly. Gradually raise your legs towards your chest, bending your knees. Perform 3 sets of 20 reps.

Lie down on a hard surface. Place your hands along the body. Slowly raise your straight legs up at an angle of 45 degrees. Hold the end point for 10 seconds. Return to the starting position. Repeat the exercise 15-18 times.

You can pump up your leg muscles with squats. There are also some nuances here. If you do not perform deep squats, the main load will fall on the hips. To pump up your gluteal muscles, squat as low as possible. Repeat the exercise 15-20 times in 3 approaches.