How to swing at home and how to do it. How to swing at home

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. 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. 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

Bodyweight exercises may initially act as preparatory exercises for 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 shape. 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 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".
• 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.

Our skin is constantly and systematically renewed.

Within 24 days, new cells that appear under the layer of the epidermis turn from fresh into keratinized scales and die.

They need to be removed and a scrub will help to do this.

Facial scrub at home: indications and contraindications

Scrub as a skin cleanser has its pros and cons. For health and preservation of a young appearance of the skin, it is necessary to remove its stratum corneum at least once a week. This is no longer a living layer of the epithelium, so it does not carry any benefit.

After its application, the skin is actively saturated with moisture, which it needs so much, the cells begin to renew themselves much faster, the pores will significantly decrease, and the skin will acquire a healthier color. It can be purchased at a cosmetics store, or you can cook it yourself at home.

You need to do this cleaning no more than twice a week, otherwise the skin will become thinner and will hurt.

Homemade facial scrubs are most beneficial because they contain natural ingredients of your choice.

In the process of scrubbing, the particles that make up the composition can have an irritating effect if there are microcracks or wounds on the face, and if there are foci of inflammation, then spread the infection to healthy areas of the skin.

Thus, the scrub cannot be used if:

The skin is thin and sensitive to coarse particles;

Capillaries are located close to the surface;

There is an unhealed wound or microcrack on the treated area;

There are foci of inflammation.

Scrubbing is considered a means of deep skin cleansing, so if you have at least one factor in which this procedure is contraindicated, do not perform it. Otherwise, instead of benefit, you will cause great harm to your skin and will restore it for a long time.

Facial scrub at home: recipes for dry and normal skin

Here are a few homemade scrub recipes for dry and normal skin:

"Shine" for dry and normal skin.

For cooking, you need to grind 50 gr. coffee beans and 50 gr. rice separately. Mix one teaspoon of ground coffee with the same amount of rice flour and dilute with milk or 1 tbsp. a spoonful of sour cream. Stir the mixture and massage your face with it for 1-2 minutes and do not rinse, leaving it on your face for another 5-7 minutes.

"Fruit dream" for dry skin.

Mix a tablespoon of banana puree with the same amount of applesauce. Add a teaspoon of honey and the same amount of cream. Pour 1 tbsp into the resulting mixture. a spoonful of sugar, mix and apply on the face. If the honey is old and candied, then it can be melted in a water bath. Be careful, honey cannot be heated above 40 ° C, otherwise the vitamins will evaporate and only useless sweet water will remain.

"Lost Island" for all skin types.

Mix a tablespoon of chopped coconut and non-fat sour cream with 1 teaspoon of sugar. Such a scrub is not prepared in reserve - the sugar will dissolve, so it should be used immediately.

"Whitening" for dry skin

In its composition, one tablespoon of honey, lemon juice and olive oil are mixed with one teaspoon of ground coffee beans. This combination of ingredients helps to gently whiten and even out skin tone.

"Kefir" for dry and normal skin

Mix one yolk with 100 gr. fresh kefir. Stir in the resulting mixture 1 tbsp. tablespoons of grated oatmeal. This is a scrub mask, so after cleansing your face, you can leave it on for 30 minutes.

"Delicate" for dry and normal skin

It will take 50 gr. non-fat cottage cheese or curd mass, 1 tbsp. a spoonful of sour cream and 50 gr. buckwheat, which is pre-grinded in a coffee grinder to the smallest possible state. Mix everything and apply on the skin.

Thanks to buckwheat flour, this mixture will especially delicately cleanse the skin of the face, making it velvety and tender.

"Tenderness" for dry and normal skin

On a coarse grater, grate one apple and drain excess juice without squeezing the pulp. In a coffee grinder, grind 1 tbsp. a spoonful of rice groats to the state of flour. Mix a teaspoon of honey with applesauce and crushed rice flour.

Use the resulting scrub if you have normal skin. And if you have dry skin, then add 1 teaspoon of olive oil to the mixture. It will saturate the skin with vitamins and give it a healthy look.

Nutty for dry skin

For cooking, you need 100 gr. fat yogurt without additives and 10 gr. three kinds of nuts. Hazelnuts, peanuts and cashews work best. Nuts should be chopped into small pieces about 1 mm in size. and stir in yogurt. Let the mixture stand for 7 minutes and you can use. Allow the skin to be nourished with life-giving trace elements and do not wash it off for 15 minutes.

Facial scrub at home: recipes for oily and combination skin

If you have oily or combination skin type, then facial products should not contain high-fat ingredients. Otherwise, the oiliness of the skin will increase. As a result, the pores will increase, not a beautiful shine will remain.

"Berry" for mixed skin types.

Mix a tablespoon of wheat flour with the same amount of blackcurrant berries and mix well. Then add a teaspoon of cream and the same amount of chopped walnuts. The scrub is rich in vitamins and minerals, nourishes the skin and gives it a healthy glow.

Oatmeal for oily and combination skin.

It will take two tablespoons of chopped oatmeal and 150 gr. milk. Flakes are poured with milk and infused for five minutes. The product is applied with light rubbing movements and is not washed off for 6-8 minutes. The skin massaged after the scrub will better absorb the beneficial elements found in oatmeal and milk.

The crushed oatmeal in the scrub works very gently and delicately, so this is the only cleansing method you can use if your facial skin is thin and dry.

"Summer" for oily skin.

One fresh cucumber should be grated on a coarse grater. Cucumber is a very watery vegetable, so excess juice should be drained, but not squeezed. Add one teaspoon of salt and sugar to the resulting puree. Use immediately until the sugar and salt have dissolved, and then do not rinse for 15 minutes. After such a scrub-mask, the skin looks much better after the first application.

"Soda" for oily and combination skin.

2 tbsp. spoons of starch mixed with 1 tbsp. spoon of soda and 1/3 cup of milk. This scrub can also be used as a mask and left on the skin for 15 minutes, then rinse with water.

Baking soda has antibacterial and softening properties. As part of the scrub, it will act in double strength: firstly, it will remove the fatty film from the surface of the skin, remove the greasy shine, and secondly, the abrasive particles will deeply cleanse the pores of acne and other types of contaminants. After such a scrub, only thanks to soda, enlarged pores are noticeably tightened.

For a good complexion, the Citrus Breeze scrub is made for oily skin.

It includes 1 tbsp. a spoonful of grated orange peel is mixed with the same amount of any cosmetic clay and 1 teaspoon of soda. Everything is diluted with water to a state of thick sour cream and applied to the face with light circular movements. You can not wash off until the mask is completely dry and do not peel off, but gently rinse with water.

To achieve a moisturizing effect, use a scrub with the addition of cinnamon for oily and combination skin..

The proportions of the ingredients are as follows: 2 tbsp. tablespoons of ground oatmeal are mixed with 0.5 teaspoon of cinnamon powder and 1 teaspoon of soda. The mixture is poured with water to a consistency similar to thick sour cream. After use, the scrub can be used as a mask and do not rinse for another 15 minutes.

If you have a mixed or oily skin type, then the Radiance scrub should be diluted with yogurt or kefir.

If you change the yolk for protein in the composition of the Kefir scrub, then it will be used already for oily and mixed skin.

Facial scrub at home: secrets of use

There is a list of rules for the use of scrub cleaning, which should be followed in order not to harm the skin of the face:

Before use, the skin should be thoroughly steamed, you can make a steam bath using natural herbs, such as chamomile or sage;

Scrub ingredients should be selected so that they suit your skin type, otherwise you can only make it worse;

Rub the scrub with soft massaging movements so that there is no feeling of discomfort;

After cleaning the skin, you can not go outside for 2 hours, so it is best to carry out this procedure before going to bed;

It is necessary to carefully monitor the reaction of the skin to one or another ingredient and, if the slightest discomfort occurs, immediately wash off the scrub with water. If this is not done, then the skin reaction can be different, ranging from redness to a more serious allergic reaction.

Some ingredients, such as honey or banana, can cause an allergic reaction, so a small test should be done before use. Rub the back of your hand with the ingredient you are in doubt about and wait 15 minutes. If there is no reaction, you can safely use them in a homemade facial scrub.

After each cleaning of the face with a scrub, it should be washed off properly. This is done first with hot water, and then with cold, then you can repeat. Such a contrast shower acts on the skin and pores as a charge. From hot water they expand, and from cold they narrow. After the systematic use of this method of washing, the skin is kept in good shape, looks more toned and healthy.

Salute to all lovers of a healthy lifestyle. Today, once again, we turn to the question of how to properly swing at home. To begin with, I will try to disprove the myth that it is unrealistic to pump up at home, you must visit the gym and take all sorts of supplements. And there are two points of view. All gym goers talk about the futility of home workouts, and they are right.

Indeed, in order for the muscles to constantly grow, they must constantly experience “stress”. You should regularly increase the load by increasing the weight of the bar, thereby preventing the muscles from getting used to the load. They, the muscles, in turn, will respond with growth, provided that you eat right.

But visitors to the gym have their own goals: they want to become huge, compete in some bodybuilding competitions, and, of course, training at home will not suit them.

And now let's look at pumping up muscles at home from a simple layman, a person who just wants to have a trained body. He does not need huge, 56 centimeter biceps, chest, more than his girlfriend, no, he does not need all this. He needs a beautiful, athletic physique, having which, you can safely go to the beach in the summer and show off your embossed abs and traced chest. For such people, training at home is the easiest and most affordable way.

We swing muscles at home correctly

So, how to build muscle at home. This is a fairly simple matter, but you need to be patient and stock up on willpower. To begin with, you need to understand simple rules, without observing which, your workouts will not only not bring you results, in the form of a sports figure, but will be completely useless.

1. Rule number - proper nutrition. Proper nutrition for muscle growth is 85% of your success. Without good nutrition, all your efforts will be in vain. And by good nutrition, I do not mean that you need to start eating like an elephant everything that comes to hand. By good nutrition, I mean the following:

• you definitely need to increase the intake of protein foods (meat, eggs, fish, cottage cheese), if for an ordinary person the protein intake is 0.5 grams per kilogram of weight, then you need to consume 1.5 proteins per kilogram of body weight;
• It is very important to reduce the intake of carbohydrates, we need carbohydrates for life support and for energy, which will be needed during training. Therefore, we reduce the consumption of carbohydrates, especially fast ones (sugar, bread, buns). We use slow carbohydrates (oatmeal, buckwheat, pasta) and only in the first half of the day. Your dinner should consist entirely of protein foods, plus some vegetables or fruits.

2. We talked about nutrition, now we move on to training. Since our muscles will not receive a serious load, in the form of heavy dumbbells and barbells, we will expose our muscles to other stresses. We will use circuit training and cardio loads. Cardio training, not only will it help you “pump” endurance, it will also help you get rid of excess weight. With the help of a circular training, which consists of only seven exercises, we will pump the whole body., Four times a week.

Circuit training at home

How to swing at home We've already told, now it's time to show. Here are seven exercises with which you will pump your entire body, four times a week. To get started, look through all the exercises, and then we will write a program for you from them.

Pull-ups

You must have pulled yourself up in school. We remember. This will be the first exercise.

Do 10 pull-ups and immediately proceed to the next exercise.

Explosive pushups

These are the same push-ups that you do. But at the moment when you lowered, you need to push up as much as possible so that your palms come off the floor.


Do 8 explosive pushups, and without rest, go straight to the next exercise.

Squats on one leg

Look at the picture below, squat in the same way. Throw your right leg on a chair, slightly forward with your left. Squat down and get back up.


We squat 8 times on each leg.

Reverse pull-ups

Pull-ups again, this time to pump the biceps. During the exercise, try to feel their work.


Do 12 repetitions and run to another exercise.

Push-ups on the hands against the wall

Get on your hands, head down. Put your feet on the wall. Slowly go down and also come back up.


Do at least 5 reps.

Push-ups on chairs

Take two chairs (prepare them in advance). Throw your legs on one, rest your hands on the second. Push-ups, feel how the triceps work? Wonderful.


Push up like this 12 times and proceed to the last exercise.

Hanging leg raise

Hang on the horizontal bar and raise your legs as high as possible. Take your time, don't swing, do controlled lifts and feel the work of the press.


Do 12 lifts.

Congratulations, you have completed the first circle of 7 exercises, now rest for a couple of minutes and repeat the circle again. Do at least 4 laps. If you do not have a horizontal bar at home, then you can go to the nearest sports ground and train there.

Home workout program

As I promised, here is a detailed circuit training program for you. You will have to train 4 times a week: Monday, Wednesday, Thursday and Saturday. On rest days, I recommend stretching or jogging. Every week, try to increase the number of circles or the number of repetitions in the exercises. Choose yourself.

***
I hope you enjoy the exercises and enjoy the program. If you have any questions feel free to ask them in the comments.

This home workout program is designed for both beginners and people with some experience. With strict adherence to all recommendations, with the help of this training program, you can achieve significant results, despite the fact that classes will be held at home.

Before you start studying this material, be sure to read the introductory part. The link to the introduction is at the top of the article.

Day one (Monday)

So let's start our training on Monday. Today, our biceps will be exposed to the load. To do this, we use such an exercise as lifting dumbbells for biceps while standing. Initially, we select the weight of the dumbbells with which you can do 20-25 repetitions to failure and perform 5-7 approaches with it.With each approach, the number of repetitions will decrease and if it decreases to 10-12 times, then you need to reduce the weight of the dumbbells to such that you can again perform 20-25 times. Next, we finish off the muscle with such an exercise as “hammers”. It uses those muscle fibers that the previous one used to a lesser extent. We perform 3-5 approaches 15-25 times, selecting the appropriate weights in each approach.

Day two (Tuesday)

The main task of today will be to thoroughly work out all three bundles of pectoral muscles for this we will use push-ups from the floor. To train the middle part of the chest, we use classic push-ups, performing 3-5 sets of 15-30 times. To train the upper chest bundles, we do push-ups with legs thrown onto the bench, also performing 3-5 sets of 15-30 times. To train the lower chest, we perform push-ups from the bench 3-5 sets of 15-25 times. Push-ups perform as much as possible concentrating on the pectoral muscles. Perform the exercise slowly, slowly, feeling each fiber that receives the load. If it’s hard for you to complete a given number of repetitions, then push up from your knees at first.

Day three (Wednesday). RELAXATION

As already mentioned, after two days of training, one day of rest follows. Try to get it right. Sleep at least 8 hours a day, eat more proteins and carbohydrates, reduce the amount of fat consumed as much as possible. A massage or a visit to the sauna will be useful.

Day Four (Thursday)

The fourth day of our training program we will devote to the deltoid muscles (shoulders). Let's start with such an exercise as a sitting dumbbell bench press. We perform it 5-6 approaches 20-25 times, selecting the appropriate weight of the shells. Next, we perform an isolating exercise - wiring dumbbells to the sides 3-5 sets of 15-25 times. We finish the workout by lifting the dumbbells in front of us, also performing 3-5 sets of 15-25 times.

Day five (Friday)

On the fifth day of training, we load the back muscles. To do this, we perform pull-ups on the crossbar with a wide grip. We do 5-8 approaches with the maximum number of repetitions in each. The field of this, but not necessarily, we perform dumbbell rows in an incline - 3-5 sets of 15-20 times. This will maximize the loading of the latissimus dorsi. At the end of the workout, you should work out the trapezius muscles, for this we perform shrugs with dumbbells: 4-7 sets of 20-25 times.

Day six (Saturday). RELAXATION

Day seven (Sunday)

We devote the seventh day of training to triceps. To work them out, let's start with narrow push-ups from the floor and perform 5-7 sets of 15-25 times. This is followed by reverse push-ups from the bench - 4-5 sets of 20-50 times (can be performed with dumbbells on the hips). After that, we do an extension of the arm with a dumbbell from behind the head: 3-5 sets of 15-20 times, thus “finishing off” the triceps.

Day eight (Monday)

The last exercise in the cycle is the dumbbell squat. We perform 5-7 sets of 20-25 times. After that, we perform traction on straight legs (in this case, both the lower back and the muscles of the back of the thigh are involved) 4-5 sets of 15-25 times.

Day nine (Tuesday). RELAXATION

We rest for another day or two and start the cycle again. Don't forget about proper rest and proper nutrition. We eat more eggs, dairy products, meat and fish.

Important information!

After each cycle, some exercises will need to be alternated with others. So on the first day of the second cycle, instead of lifting dumbbells for biceps while standing, you should perform pull-ups with a narrow reverse grip, and on the first day of the third cycle, lifting dumbbells for biceps while sitting. Also on the fourth day, we alternate the dumbbell bench press with the Arnold press, and then with the shoulder broach. On the fifth day of training, pull-ups to the chest alternate with pull-ups behind the head. On the seventh day, we alternate the extension of the arms with a dumbbell from behind the head with the extension of two arms in an inclination. On the eighth day, straight-legged rows alternate with lunges with dumbbells in hand. All this is necessary in order to give the muscles a varied load and protect them from getting used to and adapting. Also, different exercises act differently on the same muscle group and their study becomes better. For information on all alternative exercises, see the rubric

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 of free weights), my first reaction is my question... why?

I mean, it doesn't take a genius to figure out that these are not very good conditions for gaining muscle mass, so my first goal is to always try to solve any problem that gets in the way of achieving my 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 to 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...

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.

1. Progressive workouts that can stimulate growth. (A well-thought-out training plan = success.)
2. 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 and pump beautiful and strong muscles, then applying all of the above will be the best and most effective way to 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 training 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 a complete list of 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 (close grip rows, band presses, front and side swings, biceps and triceps exercises, etc.)…

So the more exercise 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 with 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: move from simple exercises to more complex ones (for example, from pull-ups with support to simple pull-ups). Excellent. 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... forever stuck in the same weight and muscle volume, doing the same thing without changing anything in your training program.

Not at all fun!

Everyone who trains at home has different training conditions and 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-only exercises go a long way in developing functional strength at any fitness level. Since you won't be using extra weights for these exercises, it's best to focus on a very fast pace and high reps to hit 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 the top 10 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 build muscle mass, then this is definitely your option.

To perform a deep and proper squat, start with your feet wider than shoulder-width apart, your toes slightly turned out to the sides, and when you start the squat, keep your back straight and focus on pulling back your buttocks 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 is an excellent exercise, performing which you can see a beautiful and embossed horseshoe-shaped muscle on the back of the arm. Remember to keep your head straight so that your spine is in the correct position.

Wall squats are a great way to work on your quads 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 out there, but proper form 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.

The execution concept here is similar to the plank, but the difference is that the upper body should be supported by only one hand. 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 abs. 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 chest 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 is a great option for working out several 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've been exercising for a while and don't think bodyweight training is going to give you the muscle gains you want, you can increase the intensity of your home workout by 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, heart rate and pulse accelerate, while one muscle group is resting, the other is hard at work. You will be amazed at how much physical results you can get in a shorter amount of time using this method.

When planning a circuit workout, it is important to disable 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!

Home workout programs

3-Day Bodyweight Workout Program

Are you a beginner or want to take a break from heavy strength training? This three-day workout program contains all the basic exercises and will give you a strong start to strength training at home.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, CrossFit or team sports, the ultimate goal is the same - to improve your body.

So it makes sense to make an effort to learn how to use your body properly, right? Truth.

To do this, include bodyweight exercises in your program.

These exercises can be vital for developing fitness, improving body function, or increasing endurance on the court or field.

The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.

Day 1: Upper body

Day 2: Lower body

Day 3: Core muscles

Frequently asked Questions

You can do them after a regular workout or as a standalone training program. It all depends on the person and their goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Of course. If desired, you can practice at least three days in a row, then take a rest day, and train for another three days in a row.

Until you feel that you have squeezed everything you can out of this training. I would advise doing it for at least 4 weeks. What to do after this period is up to you.

Weighted vests will perfectly cope with the role of additional weights without burdening you with extra shells. Wear a vest for exercises that require weights. Alternatively, you can hang a chain around your neck.

If you need a vest or chains for extra weight, you can do a drop set. Perform the exercise with weights to failure, then remove the weights and continue.

Instead of doing all the approaches at once, you can turn the workout into a circuit. Do each exercise in turn without rest. This is one circle. Repeat this three times. Rest 1 minute between rounds.

This goes against the grain of the program. If necessary, have a belayer or training partner help you with the most difficult exercises. Don't use weight machines instead.

Three Bodyweight Exercises You Can Do Anywhere

Given the heaviness of modern life, who wants to hang on themselves and dumbbells with pancakes? Instead, use these workouts to build muscle with your own body weight.

Want to get a good workout but don't have access to sports equipment? Do not despair. Using your body weight, you can exercise anytime, anywhere and still enjoy the process.

When talking about bodyweight training, many people think of cardio. Undoubtedly, bodyweight exercises are great for this type of fitness, but they are also effective for developing upper and lower body strength. You just need to show a little resourcefulness when choosing exercises.

Since it is not possible to load the muscles with body weight enough, another way must be found to injure them in order to develop strength. We offer you three sets of exercises that require nothing but body weight and a horizontal bar or a doorway.

Complex 1: Working out the lower body and buttocks

To actively stimulate the muscles of the lower body through training with your own weight, you need to choose multi-repetition exercises with elements of plyometrics. Plyometric exercises will help build muscle strength and explosive power. By combining this method with high-rep training, you can easily build lean muscle mass.

After a short warm-up, perform the entire complex once, resting only at the indicated time. At the end of the circle, rest for 3 minutes and repeat everything again two more times.

Pumping the lower body and buttocks
1. Walking lunges with body weight 1 set, 20 reps each leg
2.
3. 1 set, 20 reps
4. Step up with knee lift 1 set, 20 reps (each leg)
5. 1 set, 20-30 sec. (Rest 60 sec.)
6. Kettlebell sumo squat 1 set, 30 reps (perform without weights)
7. 1 set, 10 reps (each leg)
8. 1 set, 50 reps

The advantage of lower body workouts is that they also have a positive effect on the heart. You can be sure that this complex will make your heart beat wildly! However, perform this selection of exercises only when you want to load the muscles as much as possible.

Complex 2: Developing Upper Body Strength

Two of the best basic exercises of all time will help you work the upper body with your own weight: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you can handle this complex in no time.

Perform the exercises in the following mode, resting for 30-60 seconds. between sets. Decrease your total reps in a pyramidal fashion until you reach the last stage of fatigue.

Upper body strength development
1. Push-ups
3 sets, 15-20 reps (30-60 sec rest between sets)
3. Diamond push-ups
4. Pull-ups on the low bar from hanging lying down 3 sets, 15 reps (30-60 sec rest between sets)
5. Push-ups from the bench
3 sets, 10 reps (30-60 sec rest between sets)
3 sets, 5 reps (30-60 sec rest between sets)

Push-ups and pull-ups by themselves engage all muscle groups in the upper body: chest, back, shoulders, biceps, and triceps.

Complex 3: Fat-blasting cardio training

You can do this workout even when you're short on time. Bodyweight exercises are ideal for increasing calorie expenditure during training and for many hours after. Always start this workout with a light warm-up.

Try to complete 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to follow the correct technique. When you're done, cool down for 5-10 minutes and stretch. Change the rest time or the number of repetitions as you wish.

Fat-blasting cardio training
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
5. Jumping "scissors" 1 set, 100 reps

Additional Benefits of Bodyweight Training

You can always jump on some cardio machine and do some interval training. However, bodyweight training is more dynamic and forces you to change position for each new exercise. This will improve your balance and agility, as well as develop functional strength that will benefit you both in and out of the gym.

Moreover, bodyweight exercises are very exciting. Most people quickly get bored with the same type of cardio workout, but the many variations of bodyweight exercises will force you to work not only the muscles, but also the head.

A set of exercises with body weight for weight gain

Can you build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.

general information

Description of the training

Can you build muscle with bodyweight exercises? Yes, if the training is really hard.

I have compiled this complex as a reliable starting point. But it's only good for the first time.

In the future, you will have to find a way to complicate it. Muscleandstrength.com offers a wide variety of bodyweight exercises. Give them a try, and refine your program when this routine becomes too easy for you.

You can perform this complex up to three times a week. Rest at least one day between workouts. If your muscles are too sore or you need more recovery time, increase the rest period to 2-3 days.

Your goal is to do 25-50 reps per set depending on the exercise. As you get better at it, increase the difficulty of the exercise.

For example, when you can do 50 push-ups per set, move on to one-arm push-ups (alternating) or clapping push-ups. If bodyweight squatting is too easy for you, add jump squats or box jumps.

Relaxation. Rest no longer than you need to catch your breath. Once you can answer the question, what day is it, move on to the next exercise.

After completing the entire circle, rest for 2-5 minutes. and drink some water.