You do not have enough time to visit the 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 important point is that there are always experienced coaches and experienced athletes in the gym who can tell you if you are doing the exercise correctly, what your mistakes are, and correct them in time. Besides, a large number of mirrors in the hall sometimes helps you see your mistakes and yourself.
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. Ideally, read special literature, or even watch videos demonstrating the correct execution of 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. 
Bodyweight exercises at home
Exercises with own weight can act at the initial stage as preparatory to basic exercises with a barbell, but over time they turn more into aerobic exercise 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
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 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.
- 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 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.
- Burpee.
This exercise should be done on maximum amount repetitions for 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".
- Bridge.
- Tabata "Plank".
With arms and legs as straight as possible, we perform this exercise 10 times, trying to stay in position for a while.
We try to stay in this position for at least 20 seconds. It is necessary to perform 8 repetitions with a 10-second interval.
Content:
How often should you exercise at home? What exercises to do, their technique. Diet advice.
There is an opinion that it is almost impossible to quickly pump up muscles at home. The reason for this is the lack experienced trainers, the necessary shells and simulators. In fact, everything is not so categorical. There are exercises that will allow you to work out everything effectively muscle groups and gain beautiful body without spending money on the gym. So how to build muscle at home? What tips to follow? What exercises should be done?
Training Features
To quickly pump up muscles at home, you need to prepare for painstaking work. Moreover, the word “quickly” does not mean at all that you will become a “Schwarzenegger” after 1-2 months of training. Even when going to the gym, the result does not come so quickly - only after 1-2 years. Here it is even more so. But don't despair. If everything is done correctly, then the first changes in the figure will appear after a few months of classes.
Before doing the exercises, consider a few important points:
- First, review your diet. As practice shows, 70-80% of success depends on this factor. If there is anything horrible, then even active training will not give a result. It won't be easy to achieve success quickly. Quality nutrition refers to the consumption of protein foods, for example, fish, eggs, meat, dairy products, and so on. When choosing a diet, consider the amount of protein required. For the average person, this is about 0.5 grams per kilo. With active training, this volume is not enough - about 1.5-2 g per kilogram of weight is needed.
Second important point Reduce your intake of fats and simple carbohydrates. So, products such as sweets, cakes, bread, rolls and others should be banned. Focus on complex (slow) carbohydrates, which are found in large volumes in cereals - buckwheat, pasta, oatmeal and so on. Plan your dinner in such a way that it consists entirely of vegetables, fruits and other “light” protein foods. - Secondly, properly coordinate your workouts. Exercising at home excludes lifting weights, for example, barbells and dumbbells. Therefore, it is necessary for the body to come up with new types of stress. A good option- circular training regimen and the addition of cardio loads. This approach to building workouts allows you to quickly and effectively work out the main muscles. What are these exercises, we will consider below.
How to train?
Now consider which exercises are the most convenient for practicing at home:
- Pull-ups. With the help of the horizontal bar, you can perfectly work out the muscles of the back. At the same time, for maximum load, it is enough to slightly spread your arms wider than your shoulders. In addition, the horizontal bar - reliable assistant when working out the biceps and back deltoid muscles. A shift in emphasis on certain muscle groups occurs through a change in grip. For example, for biceps, a reverse and narrow grip is best.
- Push ups. The benefits of this exercise are endless. With it, you can relatively quickly pump pectoral muscles(top and bottom), triceps and shoulders. At the same time, everything you need for training is always at hand. Let's look at how to pump up the pectoral muscles at home. The main rule is not to overdo it. Your program will have many various exercises, so push-ups should be done no more than 2-3 times a week. At the same time, always alternate positions, which will allow you to focus on various pectoral muscles.
The main types of push-ups include:- push-ups on the rise (for example, on kettlebells or books) with the classical setting of the hands allow you to quickly pump the middle part of the pectoral muscles. In the simplest version, for the exercise, you need to prepare 10 books with an average of 400-500 sheets. Set them in stacks and space them at a distance of about 60-70 centimeters. After that, start pushing up so that the chest drops to the lowest possible point. The average duration of lowering is about 7-8 seconds. Do 3-4 sets of 12-14 reps. To achieve results, do each approach as slowly as possible;
- simple push ups. In this case, you can do without books. The hand position is classic. Here, when lowering down, you need to pause for a few seconds somewhere in the middle of the path. For example, start lowering, pause for 3-4 seconds and then continue moving until the chest touches the floor. Next, rise and again linger in the middle part for a few seconds. Such approaches should be done 3-4 with a total number of repetitions of about 10-12. A feature of the exercise is the ability to quickly work out the middle part of the pectoral muscles;
- explosive pushups. You can move on to this type of training if you have sufficient strength in your hands. You need to go down slowly. As for the rise, here you need to act not just quickly, but with a certain “explosion”. Inertia should be enough to clap your hands in the air and stand on the floor;
- Incline push-ups involve placing your feet on some kind of hill, for example, a small chair. Otherwise, nothing changes. The peculiarity of this exercise is the maximum load on upper part chest muscles. For greater efficiency in the lower part, it is necessary to hold the body for a few seconds, after which you can return to the starting position. Real aces can start doing explosive push-ups. But here it is already necessary to have very strong hands.
- Bars. If you want to quickly achieve results, then you should not ignore push-ups on the uneven bars. With this exercise, you can perfectly load the lower part of the pectoral muscles. The number of workouts per week is 2-3 times. The ideal option is to put the bars at home, but you can take the time to work out somewhere in the yard. The principle of the exercise is very simple - you need to do 3-4 sets of 17-20 repetitions. At the same time, it is worth lingering at the lowest point of the body for at least a few seconds to give the muscles a little stretch.
- Wall push-ups. In order to pump the muscles of the shoulders well, you can use all your own weight. All that is required is to approach a flat wall and throw your legs up. Now slowly lower yourself on your hands until the crown of your head touches the floor. The number of approaches is 3-4. As for the number of repetitions, then focus on your strengths. At the initial stage, it will be good to do at least a few repetitions. Over time, their number can be increased to 10-12.
- Push-ups on chairs - great way load triceps. Everything is simple here. Prepare two chairs and place them about a meter apart from each other. Put your feet on one chair, and sit on the second one yourself. Now leave your hands on the edge, and lower the pelvis from the surface and begin to bend your arms in elbow joint. You don't need to go down quickly. The slower the exercise is performed, the better the triceps are worked out. The number of approaches and repetitions is standard - 3 * 12.
- Raising the legs on the horizontal bar is an opportunity to pump the abdominal muscles. During the exercise, try to lift your legs as high as possible. At correct technique there should be no swinging - feel how the abdominal muscles work. Do 3-4 sets with 12-14 reps each. Again, here you can start small, gradually increasing the level of load.
- Squats - great exercise to work out the thighs. As a weighting agent, you can use a backpack stuffed with heavy things.
Results
By performing the simple exercises that are described above, you can safely pump the main muscle groups. At the same time, it is not at all necessary to go anywhere - everything can be done at home.
In this article we will tell you how you can pump up muscles, make them strong, embossed and large, without using steroids. This muscle gain guide is recommended not only for everyone newcomers V gym, but also for experienced athletes who cannot overcome stagnation in strength and recruitment muscle mass.
strong, moderately inflated, embossed body, not only attracts the attention of girls, but is also a guarantee health joints, ligaments, tendons and blood vessels (which is why, on a subconscious level, any girl is drawn to a slender, embossed guy, that is, for a person who can bring a healthy genome).
Thanks to the development muscular system , a person becomes not only stronger, but also self-confident, simply because the process of muscle growth is a whole methodology, a system of rules and restrictions, adhering to and observing them, a person overcomes himself, his laziness, their shortcomings, and as a result, it turns out a conscious, self-confident, self-sufficient personality who knows firsthand what it means to endure muscle pain, fatigue, in the name of purpose and result.
That is why any self-respecting man, should strive to develop a muscular, physically strong body, one way to achieve it is to pump up muscles (preferably, of course, in the future to make them functional, sign up for a boxing / martial arts section, or independently perform an additional one).
How to build muscle in the gym First of all, you need to correctly and consistently build in your head questions, which should be answered gradually, moving from simple to more complex, and of course, you should have performance what do you want to get from the gym, become a professional bodybuilder With big muscles(as he once did) or have slightly pumped up body shapes.
To pump up muscles, build a dream figure, anyone who has a powerful motivation, and not like this, “it would not be bad to pump up”, this approach is no good.
You must clearly understand what, how and how much you need to do, namely, how to eat, train how much to rest, and so on, therefore, firstly, all beginners need to find answers to the questions below:
- Get to know the principle so that you better understand how, and due to what, contractions and muscle tension occur during strength exercises.
- In theory, study/familiarize yourself with the exercise.
- Find out what the muscle groups are called, which in the future we will train in the gym.
- What do you need to go to the gym?
- What's happened overtraining athlete, and why is it dangerous?
- What are the ways recovery body after exercise
- Why is it very important warm-up before performing working sets in exercises?
- How long should it take?
- Why basic exercises at the initial stage are extremely important for the development of strong and large muscles?
- How to build your active classes strength sport?
With awareness and understanding answers to the above questions, there must be a first acquaintance with the world bodybuilding if, of course, you want to build an athletic, inflated body of a bodybuilder in a short time, and conduct your workouts competently without injury or overtraining.
On the other hand, you can not read all this, but just come to Gym, and start "pulling iron", however, without systematization, training plan, and knowledge of the technique of performing exercises, nothing will work out for you, you will not be able to pump up, rather it will be the other way around, due to destruction ( catabolism) muscle fiber, your muscle mass will begin to decrease, since you have no idea what training cycles, light, medium and heavy workouts, which means nutrition for muscle growth, in the end you will drive yourself into overtraining, and get injury.
How to start a beginner to swing? Therefore, we highly recommend, especially to everyone newcomers to study in detail our recommendations, the listed reference articles, as well as subsequently the entire website, which will help you understand even more what you need to do to build muscle.
Training program for beginners
The main focus for beginners always done on basic exercises in the training program, because they are the fastest, stimulate muscle growth masses.
Basic exercises, they are - multi-articular, that is, they involve two or more joints in their execution. These exercises are primarily pectoral muscles- bench press lying on horizontal bench, for legs- squats with a barbell on the shoulders, for the back– pull-ups on the bar with a wide grip, in general for the back and legs – deadlift(this is the only exercise that gives the strongest impetus to the growth of overall muscle mass, sometimes in terms of strength indicators in this exercise judge about strength athlete).
At the initial stage, these are enough for you 4 exercises in order to increase muscle mass in an average of 1 year by 7-8 kg.
In addition to the basic ones, there are also insulating exercises, they are less effective for beginners, involve one joint, and load one muscle group, in the training program we will use them as an addition, and no more.
Training program for beginners Building training cycles
The general principle of building a training cycle is as follows: for each training session, everything is pumped body(major muscle groups), the only difference is in getting training stress, which will be different depending on the intensity of the exercises, so each basic exercise will have signature, - if light, then working weights 60-65% from the maximum, if the average, then the working weights - 70-75% if heavy means 80-85% .
We will be interested strength indicators only in basic exercises, due to the fact that it is from them that you can judge your training progress(power will grow - the mass will also grow).
In its turn insulating we do not take into account exercises, because they are used as " utility room”and no more, so to speak, to add variety to the training program.
Thus, the training cycle will consist of heavy, medium And lungs training, gradation goes to basic exercises. For example, if you did heavy Monday bench press(80-85%), then on Wednesday it will already be medium (70-75%), and on Friday it will be light (60-65%), and all over again, Monday bench press is heavy, medium on Wednesday, and light on Friday . The same applies to load planning in deadlift And barbell squats.
Recovery phases after regular training Cyclical approach to training, will provide a complete recovery, and top speed muscle growth due to adaptation muscle to the load, by increasing them in size.
Mass gain exercise program
This training program, has a pronounced cyclical(which we wrote to you above), with an emphasis on basic exercises. She fits very well newcomers for mass gain.
harmful products food in the human diet No full recovery (rest)
Remedy: sleep 8-9 hours, balanced, good nutrition, well-thought-out training, cyclical and periodicity power load in the gym.
Healthy, full sleep is the key to your full recovery, and alternation light, medium and heavy intensity training is the key to successful progress in gaining strength and muscle mass. Nutrition in this matter will be a source of fuel, an energy component that will help accumulate strength for training.
What causes an error: overtraining, loss of strength, loss of muscle mass, increased susceptibility to various injuries in training, diseases, due to a decrease in immunity, as well as depressed consciousness, loss to further bodybuilding.
Poor athlete recovery A frivolous approach to bodybuilding
Remedy: a serious responsible approach to their training, nutrition and recovery. As a rule, a lot of athletes, especially beginners, pick up purposefulness, purposefulness for the result. 1-2 years regular classes in the gym, provided proper nutrition and rest that can change your body beyond recognition.
Any, even the most insignificant things, determine your consciousness, the way you do, you give all the best in training, or you say to yourself "it will do."
Deeds and actions define a person, not thoughts, everyone wants to be champion, to have a beautiful, embossed body, but few people are able to endure muscle pain, limit themselves in food, do not skip workouts, “plow” in the gym for the sake of the set goals in the gym.
What causes an error: lack of results in bodybuilding, injuries in training, the appearance of obsessive thoughts like "all the jocks were pumped up on steroids."
A light-hearted approach to training Rules for gaining muscle mass
A set of muscle mass is directly related to, which will depend on your body type, which is why it is easy for some athletes to gain mass, for others it is difficult. However, there is general rules, which will help you quickly gain the treasured kilograms of muscle.
Nutrition as a natural anabolic
balanced, fractional nutrition, is the main anabolic factor growth of muscle mass. Malnutrition calories will lead to a negative or zero result in bodybuilding.
To gain muscle mass, you need to create calorie deficit, in relation to the calories that you spend daily, in addition to all this, your diet should be rich in quality protein(plastic material for muscles) that will create a positive nitrogen balance(with a negative - muscle growth is impossible), complex carbohydrates (energy for muscles) and unsaturated fatty acids (), which have such important properties for bodybuilding as increased production testosterone and lower bad cholesterol levels.
Many sports experts, the starting point in a set of muscle mass is to adhere to the following ratio: 2 grams of protein / kg, 4 gram carbs/kg, and 0.5 gram fat/kg.
Good results, in mass gain, will be when you gain no more than 1 kg in Week. If you do not gain at this ratio nutrients, then you should gradually add, you can start with carbohydrates, then proteins and fats, while remembering that more 3-3.5 grams of protein/ kg of weight it is pointless to take, “lean” better on carbohydrates, which are a universal source muscle contractions when performing strength exercises in the gym ( anaerobic glycolysis).
Nutrition as a natural anabolic muscle growth Performing basic muscle exercises
At the initial training stage, the first 1-2 years Special attention basic exercises that train large muscle groups. The most important exercises for a beginner:
- Barbell Squats
- Bench press
- Pull-ups on the bar with a wide grip
Six months later, when it gets stronger muscle corset, turn on deadlift.
The exercises listed above will be enough for you to start the processes of muscle growth, you will find how and in what range to perform them in ours, or use the above scheme strength exercises for mass gain.
Huge plus basic exercises, in that they exert the maximum load on large muscle groups(back, legs, chest), due to the fact that they involve two or more joints, in contrast to isolated (single-joint) exercises.
Squat with a barbell - basic exercises for increasing strength and mass Recovery and muscle growth
Recovery body after training stress does not occur immediately, but after some time, moreover, than heavier there was muscle training, the more time the body needs to restore the spent strength and energy. Neglect of this rule will lead very quickly to overtraining athlete, which is so popular not only among beginners, but also among experienced athletes, which is why we recommend it is better to fully relax for an extra day than to go to strength training broken and tired.
One of the most important rules For beginner athlete, is to learn listen to your body, that is, to understand when you should rest a little more / less before training / approach / between exercises, when and how it should be better warm up, use the ointment to warm up the muscles when the body needs more rest/improved nutrition. All these subtleties are the guarantee of your health, the prevention of injuries in training.
Well, the most important rule, which is forgotten by many athletes, we growing up, When we rest, and not vice versa, that is, muscle mass after training increases when a person sleeping, and not when he performs an intense set in the gym ( visual effect « puffiness» muscles, temporary, simple blood rushed to the trained muscle and no more).
In order for the muscles to increase in size, the body must first of all compensate spent energy, restore strength, damaged muscle tissue heal up baseline, and then, as a counterbalance (counteraction), increase muscle mass in order to withstand training stress in the future ( phase supercompensation).
If you continue to rest after the phase supercompensation(usually within 24-96 hours no more, depending on the received load), the working capacity will come to the initial level to the training level, and if you continue to rest, then the phase untrainedness, after which your strength indicators and mass will begin to decrease (it is not beneficial for the body to have energy-consuming muscles just like that, when nothing stimulates them, no power stress with iron).
Recovery and muscle growth But not everything is so bad, even if you have stopped training for a long time, comes to the rescue. muscle memory, which will quickly lead you to the initial level fitness when you resume regular training, due to the fact that the training itself increases the amount muscle cells, and even if we don’t train for a long time, then the accumulated muscle cells do not disappear anywhere, they just “ fall asleep”, it is worth waking them up, as muscle mass and strength will “trample” again, this explains why a trained athlete after 2-3 a year break, quickly catches up with all his former results in the gym.
Every sport has its secrets and bodybuilding is no exception. Great experience in the gym, formed certain skills and skills, which protect against mistakes, prevent injuries during training, help to restore strength, build muscle mass.
We offer beginner bodybuilders, the best adviсe by mass gain:
- sleep at least 8 hours a day (a daytime sleep hour will not hurt, for example, from 13-00 - 14-00)
- Increase your intake proteins high BC, and reduce consumption carbohydrates, while do not reduce the total calorie content, this combination will provide a high-quality set of muscles.
- Drink at least a day 3-4 l water.
- Do it always warm-up before working approaches and a hitch at the end of the workout.
- Include in your training program basic exercises for the main muscle groups.
- Take, most importantly, amino acids, pre-workout complexes, omega 3 fatty acids, vitamin-mineral complexes.
- Increase your calorie intake by 200-300 kcal per day, with the condition that the weight is added no more than 1 kg in Week.
- Don't be lazy to do squats on the shoulders is one of the most effective exercises, which starts the processes of protein synthesis in the body, due to a powerful surge of anabolic hormones into blood)
- For the best set masses use, 3 workouts per week, duration 60-90 minutes, while reducing the rest between sets to 1-1.5 minutes.
- Be sure purposeful, unshakable in their desires and capabilities - a confident person in his abilities, always achieves his goal
- Don't look at the weak and losers that will pull you down, look at successful athletes and champions.
- Surround yourself, your social circle strong people and you will see how you involuntarily become stronger psychologically
Very fast, does not mean high-quality pump. Everything that is given quickly, as the legendary said, is for the weak, we need a permanent result, which can only be achieved by competent approach To training process.
Tips for beginners on gaining muscle mass Of course, you can, no matter what, use, which in the short term will bring you top scores in bodybuilding than if you were swinging on natural training however, in the long run, training on steroids is useless, the result will be temporary, plus the hormonal system with this approach, to put it mildly, will “shake”.
Wishes for beginner athletes
Not everyone will become bodybuilding champions, not everyone will have the body of Arnold Schwarzenegger, and not even everyone will become “jocks”, but absolutely everyone can make their body physically stronger and more beautiful, and most importantly you will appear "champion" spirit, which will move you to conquer new heights.
When we reach our goal, and it doesn’t matter what it is connected with, with sports or study / work, an unshakable confidence in our power that makes us psychologically strong, and now we don’t tell ourselves, I can’t, or it’s difficult for me, and we answer ourselves where, when and with whom to compete ... the seasoned one will do the rest for us iron character, which will not allow us to go down, and will only speak forward, not a step back.
Wishes for beginner athletes Everyone will have mistakes, injuries, defeat, no luck, hands will fall down, motivation will disappear, this is normal, we are all living people, we each have our own Problems at work, in the family, with health, but it is all these problems, how we will treat them and solve them, that will distinguish a true champion from wimp.
Strong man will fall and rise until he gets up and reaches his goal, and the weakling will not rise, having come up with a bunch of excuses and excuse.
Having realized the above information, having passed it “through yourself”, it will be much easier for you, and it will be easier to achieve your goals, from how to quickly pump up, ending, for example, how to master a complex profession.
Pump up people without special physical training You can do it both at home and in the gym. Workouts that do not require leaving the house are actively gaining popularity, especially among housewives and women on maternity leave.
Understanding the technique of performing basic exercises, as well as the principle of working out specific muscle groups, transform own body the athlete will be able for several months of regular training.
How can a girl pump up at home in a month from scratch, without dumbbells and sports equipment?
How to pump up at home for a particular girl, it is advisable to decide with a professional fitness trainer. The specialist will not only competently draw up a training program, but also adjust the athlete’s diet, and also give recommendations on how to set yourself up psychologically for training in order to maintain motivation for the longest possible time.
How to pump up at home without sports equipment
In order for training at home to bring results as soon as possible, the girl should:
- set yourself mini goals in the performance of exercises: small victories over oneself or improvement of one's skills on a subconscious level stimulate the athlete to continue to train further and even harder;
- gradually increase the load, starting from the minimum duration of the lesson: during the first two weeks, training should last no more than 30-35 minutes;
- exercise at least 3-4 times a week at the same time, it is desirable to conduct classes at home at the same time every time;
- choose comfortable clothes for training: during training, it is advisable to wear sports shoes, a T-shirt made of natural fabrics that do not hinder movement, and pants or shorts made of elastic material;
- drink as much pure water as possible in the course of classes, since regardless of the place of their conduct, the body loses a large amount of fluid, which is necessary to replenish for the normal functioning of vital organs and systems;
- follow the steps of a sequential lesson without ignoring any of them: a workout should consist of a warm-up, a main part and a cool-down. These stages help to minimize the risk of injury or "overtraining syndrome".
Exercises for workouts without iron
How to pump up at home using dumbbells, kettlebells and other sports equipment does not raise questions. It is much more difficult to correctly compose a training program from exercises that do not involve the use of weights.
Despite the lack of additional equipment, compliance with the technique of performing loads will enable the girl to get visible result already after 4-5 weeks of regular classes.
Squats
Squats work the muscles in your lower body. With their help, you can increase the endurance of the muscles of the legs, as well as give relief to the buttocks and back of the thigh.
In addition, squatting:
- improves posture;
- practices coordination;
- trains cardiovascular system;
- increases the overall endurance of the body.
The main advantage of this type of load is the fact of the minimum number of contraindications for its implementation. With the help of a well-chosen squat technique, doctors recommend professional athletes to recover from injury.
The classic squat technique implies strict adherence to the algorithm:
- Stand up straight; put the feet at shoulder distance; straighten the spine; stretch the neck; place straight arms along the body.
- Take a deep breath through your nose and bend lower limbs in the knee joints, thus bringing the buttocks closer to the floor.
- While at the bottom point, it is necessary to ensure that the knees are approximately at the level of the big toes, but do not go beyond the feet. Hands, without bending, bring forward.
- After holding for 3-5 seconds, exhale sharply, allowing the air to exit through the mouth, and slowly take the starting position while standing on straight legs.
Push ups
With the help of push-ups, you can not only strengthen the upper body, but also work out the abs and spinal muscles. Due to the many variations of this exercise, its regular inclusion in the training program will allow you to work out the maximum number of muscle groups of an athlete, while not loading the cardiovascular system.
In order not to introduce the body into a state of shock from excessive stress, professional fitness trainers recommend starting push-ups on your knees, gradually moving to classic exercise:
- Take a horizontal position, stomach down; put your palms in the chest area, leaning their back on the floor; put the feet on the tips of the fingers.
- Straighten your arms and tear off, thus, the stomach from the supporting surface; pull in the stomach; knees should be straight.
- Inhale deeply and, as you exhale, lower yourself as close to the floor as possible by bending your arm at the elbow joint.
- Having touched the floor with the chest, return to the original position, while controlling that the body changes its position, being in an invariably straight state.
Reverse push-ups
Reverse push-ups allow you to pump hard-to-reach muscle groups of the arms, back and shoulders. Their implementation requires only the presence of a stable solid supporting surface.
It is not recommended to perform the exercise in question, leaning on a sofa or chair. This can provoke a loss of balance, improper distribution of the load and, as a result, an injury to the athlete (stretching, tearing, and so on).
- Turn your back to the supporting surface, which should be at the level of the person's hips when he is in a standing position.
- Place your palms on the support so that the fingers are turned towards the back.
- Bend your legs at the knees and put them on your feet, forming in knee joint right angle.
- As you exhale, bend your elbows and bring your buttocks as close to the floor as possible.
- Without pausing, slowly straighten your arms, thus raising your body in initial position.
Lunges
With the help of lunges, athletes at home can work out rear surface thighs and buttocks. Despite high efficiency considered exercise, it has a high rate of injury.
It is necessary to strictly observe the technique of its implementation:
- Stand up straight; place your feet shoulder-width apart; straighten your back; put your hands on your belt.
- After a deep breath through the nose, allow the collected air to leave the lungs through the mouth; expose left leg forward; bend the lower limbs at the knees so that the right leg touches the floor while the body is in the lower position. It is not recommended to concentrate most of the weight on one of the legs; body weight should be distributed between both limbs.
- After holding for 2-3 seconds, slowly straighten your legs and return to the starting position, putting the left limb in place.
- Repeat step 2, replacing the left leg with the right.
As the lunges are performed, the athlete may feel a lack of actual load. In this case, fitness trainers recommend resorting to the use of improvised weighting agents. Their role can be played by books, water bottles or bags with things of the same weight.
plank
The plank is one of the most effective exercises with which you can simultaneously work out all the muscle groups of the body. It does not require special skills or good physical fitness.
Due to the distribution of the load throughout the muscles during the exercise, the time spent in the rack must be increased gradually, starting from 20 seconds. The optimal increase in load is the addition of 10 seconds. during each lesson, starting with the third.
- Position the body in a horizontal position, taking emphasis on the floor on the elbows and tips of the toes.
- Draw in the stomach; make sure that there is no deflection in the lumbar region, and the muscles of the whole body are as tense as possible.
- Lower the face down, creating a straight line passing through the legs, torso, neck and head.
- Hold the body in this position for the required amount of time without relaxing the muscles and without changing position.
When in the bar, it is recommended to observe measured breathing, making sure that the inhaled air does not linger inside the lungs. Otherwise, the athlete may feel dizzy or nauseous caused by a lack of oxygen in the body.
side plank
You can pump up at home as by doing dynamic exercises, and practicing statics. The side bar is considered the most effective static load that can save a person from excess fat in the waist and sides. With its help, you can also work out the press, making it more prominent and strong.
The stand in question will be most effective when performed in combination with the classic version of the bar. Due to the multidirectional load, the body does not overwork, and the muscles work due to the acceleration of blood circulation in the areas of the body being worked out.
- Lie on your left side, leaning on the floor with your hand on your elbow and the side surface of your left foot; put the right foot on the left.
- Due to the tension of the muscles of the body, rise on the left arm, controlling that the weight is distributed evenly between the two points of support.
- right hand position along the body; pull in the stomach; tighten your buttocks.
- After spending the required amount of time in this position, roll over to the other side and repeat the same steps, lying on the right side.
Superman
With the help of the Superman exercise at home, it will be possible to strengthen the muscles of the back, and especially the chest and lumbar spine. A simple technique for its implementation allows you to include such a load in training programs for people of any age, build and health status.
In order for the result from the implementation of "Superman" to become noticeable as soon as possible, you should do it daily, regardless of the presence of other exercises on a particular day.
- Lie on your stomach; legs and arms stretch down and up, respectively; point your face towards the floor.
- Inhale deeply and, on exhalation, tear off the limbs from the floor, forming a deflection in the lower back due to the tension of the muscles of the back and abs. Raise your head, looking forward.
- Fix the position for 10-15 seconds, then slowly return to the original position, avoiding sudden movements and rapid relaxation of the muscles.
Proper execution This exercise will help to avoid exacerbation of osteochondrosis (if any), improve posture and minimize the risk of developing a curvature of the spine in a person.
Leg raise crunches
Twisting with leg lifts is included in the home workout program to work out the muscles of the upper and lower abs. When performing this exercise, you must ensure that the lower back is always pressed to the floor. Otherwise, the athlete risks getting a sprain or provoking a vertebra to be knocked out of the spinal column.
- Lie on your back; put your hands behind your head; stretch out the legs.
- On exhalation, raise the upper body (to the shoulder blades), at the same time bend the knees, as if pressing the lower limbs towards you.
- Without pausing, return to the starting position, avoiding jerks and other sudden movements.
During body lifts, it is important to ensure that they occur solely due to the tension of the abdominal muscles, and not with the help of the hands that regulate the position of the neck and head.
burpee
Burpee is an exercise used not only for working out different groups muscles, but also as a training of the cardiovascular system.
It should be done at a fast pace, with strict observance of the stages of the load in question.
- Stand up straight; place the feet as close as possible; hands are in a free position.
- Jump as high as possible and, at the same time, bring your hands up through the sides to make a clap.
- Without pausing, after landing, take a pose lying on the floor and perform one push-up.
- Stand up and repeat 2-3 points.
Circuit training
Circuit training allows you to get rid of excess weight and dry the body. As part of this type of training, it is implied to perform a cycle of 4-5 exercises without stopping, after which a pause is made, no more than 1 minute long, and the initial complex is repeated.
As an example circuit training the following load group can be used:
- jumping in place - 50 times;
- twisting with raising legs - 15 times;
- squats - 20 times;
- plank - 1 min;
- running in place with high hips - 1 min.
30 day workout plan
How to pump up at home, and get rid of excess weight is possible only if you exercise regularly. To avoid fatigue of the body, it is not recommended to exercise at home more than 3 times a week. A set of home loads should be compiled by a fitness trainer, taking into account the state of health and the purpose of the exercise of a particular person.
If it is not possible to use the services of a specialist, you can take the following program as the basis of your training, designed for people aged 20-35 years who do not have serious health contraindications to playing sports.
| Day of the week | Sequence of exercises |
| Monday |
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| Wednesday |
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| Friday |
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At home, you can pump up just as well as in the gym, using iron weights. However, when exercising at home, an athlete needs much large quantity motivation to force yourself to prefer sports to other entertainment.
With the right psychological mood, as well as observing the technique of performing the most effective exercises, a visible result with this type of training will appear after the first 4-5 weeks of regular classes.
Video about effective home workout
How to quickly remove the stomach and make thin waist:
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 athletes are choosing to train at home. Why?
And all because exercises at home for men, as well as for women, allow you to work out all muscle groups with no less efficiency than workouts done 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 the prevention of varicose 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 the 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 the upper 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 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 while lying down and return to the starting 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, gluteal 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 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.
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.
This exercise should be performed for the maximum number of repetitions in 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
Studying at home is one of the main components of a good physical form 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.
