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How to pump up muscles at home. Workout for girls. Complete rest and regimen

What is the best way to pump up at home?

Every day a lot of letters arrive, in which very often they ask whether it is possible and how to pump upat home and what are the ways to train muscles at home. That is why it became necessary to write an article and reveal all the subtleties and mechanisms of the process of pumping up muscle mass at home. Let us consider in more detail the situation in which we do not have the necessary sports equipment at our disposal.

As a rule, this topic is important and interesting for beginner bodybuilders. For people who can boast of a fairly good performance of muscle training at home, sooner or later the understanding comes that you need to move to a new stage. They begin to train in gyms, in which the load is much greater than if they train at home, using improvised means for this.

How best to pump up at home, what are the ways and methods?

I will talk about it in detail and share my own experience.

Pectoral muscles.

The most famous exercise for everyone - push up off the floor. Hands should be kept at the optimal distance for this - about 25-30 cm wider than the shoulders. When reaching 15 repetitions in one approach, it is recommended to increase the load. You will need the help of your family, ask that you create resistance, and, therefore, an additional load, pressing you to the floor. You need to press with both hands the will of the shoulder blades. The load should be such that you can push out 6-12 times in one approach.

Another option for push-ups from the floor, this is to do the exercise, resting your toes on the floor, or an elevation, for example, an armchair, a sofa, or any other stable furniture, can become a support for your legs. Thus, various zones of the pectoral muscles are activated.

And, needless to say, the horizontal bar and exercises on the uneven bars. Surely in every yard there is a playground with various horizontal bars. The recommendations for load regulation are exactly the same as for push-ups. Complexes of exercises on the uneven bars create a pretty good load for the triceps.

Back muscles.

With the spinal muscles, not everything is simple. Here you can not do without a horizontal bar. It, as already mentioned, is most likely in the yard, but for convenience it can also be made at home by attaching a crossbar under the ceiling or between the walls. You need to pull yourself up with a free grip to the chest, and a reverse grip. Pulling up, you create a good load on the deltas, especially the back ones, and on the biceps.

To pump up your shoulders at home, you can use 5-10-20 liter water bottles. They usually have a handle attached to them. Do lifts, holding in front of you, or spread your arms to the sides. All kinds of bottle exercises, including those discussed in this article, can also be done with dumbbells if you have them. The correct execution technique is described in more detail in the appropriate section. The intensity of the load is regulated by the amount of liquid in the bottles.

Biceps.

The already mentioned water bottles will help to pump up the biceps. In a standing position, sitting, bend your arms. Repeat the same movements as in the dumbbell exercises. See the section on exercises for more details.

Triceps.

A great exercise for triceps is push-ups from the floor with a narrow grip (the position of the arms is already shoulder-width apart). After doing about 12-15 push-ups in the approach, ask someone to press on your back.

Legs.

It is quite difficult to train leg muscles at home. You can remember the school physical education lessons - holding on to the wall, or furniture, squat while standing on one leg. But an essential detail - remember that by squatting very low, the risk of overloading the joints increases.

While lying down, do crunches, or vertical leg raises. When the muscles warm up enough, and a characteristic burning sensation appears in the abdominal area, the exercises should be stopped.

It is important to remember the main! The number of repeated exercises is 6-12 times, until the last strength. In other words, failure occurs on the last repetition of the exercise.

Training with a large load is recommended to be performed qualitatively once every two weeks, separately for each muscle group. In the intervals between heavy workouts, do light workouts (up to 70% of the maximum load, in other words, those given and performed in high-load workouts). It is very important to understand that light workouts are needed rather to restore strength, so swinging at home does not need to bring the muscles to failure.
It is also necessary to take a break, in training with a large load, the break should be at least five minutes, in light training, three minutes will be enough.

And finally, remember the most important rule - at each hard workout, you need to increase the load - add water to eggplants, increase the pressing force to the floor when doing push-ups, etc. Based on this, over time, muscle strength will increase markedly, and training will be carried out in a specialized gym.

An approximate training schedule to pump up as best as possible at home.

We alternate workouts: in the first week, Monday, Friday - enhanced training;

In the second week, respectively, Monday, Friday - easy training.

Monday.

1. Pull up with a wide grip: 3 sets of 6-12 plays;

2. Pull up with reverse grip: 3 sets of 6-12 reps;

3. The classic version of push-ups from the floor: 3 sets of 6-12 plays;

4. Push-ups from the floor with legs on the couch: 3 sets of 6-12 plays;

5. Raise your arms vertically in front of you: 3 sets of 6-12 plays;

6. Spread arms to the sides: 3 sets of 6-12 reproductions;

Friday.

1. Bend arms holding bottles of water: 3 sets of 6-12 reps;
2. We push up from the floor, with a narrow setting of hands: 3 sets of 6-12 repetitions;
3. Single leg squats (not very deep): 3 sets of 6-12 reps
4. In the prone position, we do twisting: 4 approaches, until a burning sensation appears in the press.

5. After two months, do 4 sets of exercises, and so on for the next two months.

Getting a sculpted body requires help. Everyone knows that this is not an easy task if you were not ready for it. But if you make it a priority, you can achieve. All you need is patience and determination. Too often, most of us focus on just one aspect—diet, cardio, or strength training—with which we can't achieve much when we're trying to get a lean physique. This article outlines the basics of how to pump up quickly at home.

You spend more time in the gym, you work really hard, but you are not satisfied with the result. Why? The answer is simple. You train without using productive methods. Think right with us. Find out how to get relief in the fastest way. To get a fantastic body, start using the tips below. And you will understand how to quickly build muscle at home.

3 steps to look your best

There are many people who want not only to be big, but also to make the muscles clearly visible. That's why determining the fastest way to get terrain is a priority. The main reason most men go to the gym is to look their best.

How can relief be achieved? Are there additives that work that can make a noticeable difference? Is there a special exercise program or quality diet that can help? You will not be able to answer all these questions at once if you are not a professional. We can help you.

Ignore most of the strength equipment available, you don't need to go to a fitness center, gym, or use a set of strength equipment to get the relief and gains. You can achieve significant results and get a muscular physique without weight lifting. Is it possible? Of course. If you do regular aerobics, use rhythmic gymnastics exercises and follow a rigid nutrition plan, you will 100% get a sculpted appearance and a muscular physique.

Here are three great steps to getting relief as quickly as possible. Start with:

Step 1: Bodyweight Exercises

Known as rhythmic gymnastics exercises, they include inclines, push-ups, squats, pull-ups, lunges, and sit-ups.

To increase muscle mass, do these exercises three, four or even five times a week.

Try to maintain the intensity of your rhythmic gymnastics exercises. In this case, you will build muscle, and burn fat and calories faster.

Run twice a week

Running is a great exercise. It doesn't take long and you can easily fit it into your routine. One who has not had any activity before should start slowly. Running works well for burning fat and showing off your muscles.

When it comes to cardio, most people are interested in the amount of cardio needed. It depends on genetics. There are people who don't need cardio to lose excess fat, but there are also those who need to work hard to do so. In any case, for those who are very busy, cardio is really effective in helping to burn fat.

Remember:

Strength training builds your muscles;
Running burns your fat;
A quality diet will help achieve a sculpted appearance.

By following our effective tips, you can make progress in just a few weeks. Start using the tips above and pay attention to your exercise and diet. If you want to get a toned body, doing exercises such as deadlifts, bench presses, running, they will help you train well. If you focus on these key elements, you will achieve exceptional relief.

Every man would like to have a manly appearance and an attractive appearance. Such is our human nature - the opinion of others, and especially the opposite sex, is important to us. But not all young people want to go to the gym, so that under the gaze of athletes with relief muscles, they begin to work on their bodies. Therefore, many are interested in how to build muscle at home quickly? Alas, it won't be quick. Do not trust the beautiful slogans on the Internet that promise that in a couple of months you will gain as much as 15 kilograms of muscle mass. Forget about it! You should formulate the question in a different way: "How to swing at home?". To do this, you need to have at least some minimal knowledge about the processes that occur in the human body. In addition, a person who is not even able to systematically do exercises is unlikely to find an answer to the question. The main thing you need to achieve results is endurance, determination and effective exercises.

So, what exercises can be offered to those who are interested in how to properly swing at home? The basic principle is an artificial increase in the weight of your body. To do this, you can take an ordinary backpack and put a few thick books in it. During standard general physical training exercises, this extra weight will help to evenly distribute the load throughout the body.

In order to subsequently verify the results obtained, you can measure your main parameters before starting classes. Using a centimeter, measure the volume of various muscle groups. It is necessary to write down in a notebook data about your height, weight, volume of shoulders, chest, hips and biceps.

For those who are interested in how to swing at home correctly, the best projectile to start is a horizontal bar. Classes on it develop biceps, triceps, back, shoulders, abdominal muscles and many others. So, start in pull-ups on the horizontal bar with excess weight. You hang on the horizontal bar, clasping it with your palms on yourself, your hands should be shoulder-width apart, after which you can start pulling up. Take your time, inhale through your nose as you rise, and exhale as you lower. After a series of pull-ups, change your grip - five fingers of each hand should wrap around the horizontal bar from above. After that, start to pull yourself up, while "laying your head over the crossbar." Start with a minimum, gradually increase the number of times.

Always effective for those who want to learn how to swing at home properly. Put the same backpack on your back and go. If possible, do push-ups with your fists. Very slowly, inhaling, lower yourself down, and then, exhaling, gently rise. For starters, 5 push-ups in one approach will be enough. Do several approaches.

If you plan to pump up your back muscles, you need to lie on your stomach, and find support for your legs, for example, under the sofa. Hands should be behind your head, after that you need to slowly bend in your back, while raising and lowering your upper body.

If you want to pump up the abdominal muscles, you need to sit on the floor, bend your knees and find support for them under the sofa or radiator. You can start: lean back, turning the body when lifting, first to the right, and the second - to the left. In one approach, you can do up to seven lifts. Without fanaticism. You need to get out of bed tomorrow.

The next exercise is squats. Pick up some cargo. Hold it at arm's length, place your feet shoulder-width apart and slowly squat down. Start with 15 reps.

When you gain enough confidence in yourself, you can go to the gym to continue training with a professional trainer. Eat more protein foods and don't be lazy. You will see, you will succeed.

In order to become the owner of a beautiful body, desire alone, unfortunately, is not enough. The result can be achieved by showing considerable perseverance in achieving the goal. To get the figure of Apollo, you will need determination, patience, as well as knowledge of the basics of bodybuilding.

Aspiring athletes often focus exclusively on cardio, strength training, or pay more attention to nutrition than exercise. However, such a one-sided approach will not bring the desired effect. It is necessary to work in all directions.

If you have an enhanced program in service and regularly conduct hourly trainings, but do not see noticeable results, then it is quite possible that the classes are conducted using the wrong methodology. To correct the situation, the advice of professional bodybuilders on how to build muscle at home will help.

First Steps to Lean Muscles

The task of effective training is not only to increase muscle mass, but also to give the body a pronounced relief. Any bodybuilder starts his sports career for the sake of an attractive body.

This is the reason for the search for more effective methods to achieve the desired goal.

Often, beginners try to independently find suitable programs and nutritional supplements for the rapid manifestation of relief. However, without special knowledge, you can try various methods for an infinitely long time and not get the desired result. In order not to waste time, it is worth learning the basic methods of working out the relief that really work.

Strength training does not guarantee results

Lifting weights, exercising with the use of simulators, and even regular trips to the gym do not have a priority in the process of pumping up muscles. It is possible to achieve a relief body without the use of power simulators and other equipment. With the correct construction of the training scheme, you can quickly pump up muscles at home.

What actions to take for this? First of all, do not forget about aerobics. It is useful to use some elements from gymnastics in the program. Do not forget about proper nutrition, which should not go beyond the established diet. Using these recommendations, you will get a uniquely guaranteed result.

Bodyweight workouts

If you cannot or do not want to visit the gym, then the complex with its own weight can fully replace classes on specialized equipment.

The bodyweight training program includes a lot of exercises aimed at working out all muscle groups. The most popular among both beginners and experienced athletes are the main trainings:

push-up complex;
squats;
pull-up complex;
slopes;
lunge exercises.

And this is not a complete list of exercises available for home performance. To build muscle at home, you can practice rhythmic gymnastics up to 3-4 times a week. Be sure to take breaks between sessions.

Increasing the intensity or frequency of training will give the opposite effect to the desired one - a decrease in muscle volume.

In order to properly increase mass and relief muscles against the background of burning excess fat, it is necessary to restrain the intensity of gymnastic exercises.

Cardio

The concepts of "subcutaneous fat" and "beautiful muscle relief" are incompatible. Aerobics will help you lose weight quickly. It is correct to start with 30-minute trainings a week 3-5 times. When you get used to constant loads, increase the intensity by training daily.

A cardio program to reduce body fat includes walking and cycling. In winter, go cross-country skiing or ice skating. If there is an urgent need for weight loss, then the duration and intensity of the complex can be varied.

It is important to remember that at a low intensity of training you gain muscle mass, at a high intensity you burn fat. That is, doing sprinting or active aerobics at home, you can maintain a maximum metabolic rate for a long time.

Proper nutrition

Many novice athletes are wondering why it is necessary to practice fractional nutrition, and how to build muscle at home, following this rule. The secret is simple: Eating smaller meals often keeps your metabolic rate consistently high while reducing hunger.

Since intense exercise is stressful for the body and leads to the depletion of its reserves, try to consume carbohydrates and proteins half an hour before the start of training and one hour after the end.

We are what we eat. And this statement is absolutely correct. A messy irrational diet can negate the results of long workouts in just a week. Make sure that the food you eat is free of chemical additives, as well as high amounts of fat, sugar, salt - they lead to disruption of your healthy eating plan.

To build muscle at home, you need activity throughout the day, and not just during workouts. In order to avoid problems with extra pounds, in order to maintain normal weight, you need to consume a little less calories than the body needs per day. However, even here it is necessary to approach the matter correctly. An intense training program with a significant reduction in the nutritional value of foods will lead to muscle loss.

Secrets of fast weight gain

A body with a well-developed relief is a quite achievable goal, but in order to reach it, you need to show remarkable will. For quick results, you must adhere to a specific program and remember that each exercise is a step towards an ideal body. There are several ways to speed up this process. Especially for those who seek to get results as quickly as possible, there are special techniques. Their implementation is available to everyone, and the effect of them is truly amazing.

Run

No need to make multi-kilometer crosses. Just half an hour of intensive jogging will easily fit into the busiest schedule. For beginners who are not accustomed to long-term aerobic exercise, it is correct to start with jogging at a slow pace. Such cardio exercises several times a week will help you quickly burn fat, and the long-awaited muscle relief will appear.

The number of classes in the weekly complex should directly depend on your predisposition to the accumulation of excess weight. People with a high metabolic rate can resort to minor cardio loads or completely abandon them, since it is problematic for them to increase muscle mass. People with a dense physique will have to sweat to achieve the desired effect. However, regardless of the physiological data, regular jogging will help you quickly get rid of the fat layer and achieve a beautiful body relief.

Push ups

A variety of push-up techniques allow you to train almost all muscle groups at home. It doesn't take long to complete these exercises. Just do push-ups daily or 3-4 times a week as many times as you can.

Do not stop at the performance of the classic complex. You can practice push-ups on one hand, on the fingers, with different hand widths.

Regardless of which way you do push-ups during training, there is an active burning of fat and an increase in muscle mass. Start with simple techniques and practice until you're doing the exercise perfectly, then move on to advanced variations. By regularly pushing up, you will quickly gain muscle mass.

Pull-ups

The pull-up program will allow you to work out your back muscles in a short time and significantly increase the strength of your arms. There are a huge number of varieties of pull-ups, each of which is aimed at general or isolated muscle training.

The most common types of pull-ups, available even to beginners, are pull-ups and chin-ups. The first option is classic with a wide or medium grip. This complex helps to gain muscle mass and work out the shoulder area for relief. Chin-ups - A more difficult option, this exercise uses a reverse grip. The load falls on the muscles of the back and shoulders. Excellent results can be achieved by combining several exercises in one workout.

Use an effective program to increase the mass and relief of the muscles of the body. What is important is not the ability to spend a lot of time in the gym, but the presence of desire. Do not give up, because, following these recommendations, you can build muscle at home in a short time.

Many people are interested in how to build muscle at home. Proper training helps to achieve good results. If you are just starting to swing, decide on the main goal of the classes. Beginning athletes make many mistakes. They strive to develop strength and build muscle, but training does not bring results.

A typical mistake is a huge amount of exercises, while training involves small weights. The essence of the error is that this approach does not pump up muscles. Growth is not due to the amount of exercise, but to increasing weights.

Constant lifting of heavy loads forces the body to build muscle mass, which allows it to cope with increasing loads.
You can use light weight and do a lot of exercises. This approach develops resilience. Muscles in volume increase insignificantly.
Increase the working weight correctly. Do not change the technique of exercises and do not train without first warming up.
For the correct growth of muscle mass per muscle group, perform several exercises. Perform the first basic exercise with a barbell, doing several sets of 5 repetitions.
The second exercise is focused on a versatile and deep study of muscle fibers and training of muscle energy resources. Perform with dumbbells, no more than 4 sets of 10 reps.

The right amount of exercise will help to make the body beautiful, along with an increase in working weight, adherence to technique and a good warm-up.

List of exercises for training at home

Beginning athletes pump muscles at home. Those who have achieved good results realize that they cannot stop and go to the gym, because homework is not enough.

chest exercises. Push-ups from the floor are the best exercise for the pectoral muscles. Perform with arms wide apart. If you do fifteen repetitions in one set, increase the load. On the back, you can wear a backpack filled with heavy things.
Bars are great for chest muscles. If strength performance deserves better, do push-ups on stools with your legs forward. So it will turn out to lose weight and undergo preliminary training.
Back and shoulder exercises. You will need a horizontal bar. Pull up with a wide and reverse grip. Pull-ups work the deltoids and biceps.
You can train your shoulders at home with two 20-liter water bottles. Raise them in front of you or spread your arms to the sides. The main advantage of such sports equipment is changing the load level by adding or reducing water.
Such bottles will also help in swinging the biceps. In a standing or sitting position, bend your arms, simulating an exercise using dumbbells.
Triceps and abs exercises. Triceps are trained with regular push-ups with a narrow grip. If the number of repetitions has reached 15 pieces, be sure to increase the load.
Press is easy. Lie on your back and in a supine position raise your legs up. Exercise to perform until the burning of the abdomen.
It is more difficult to pump up legs at home. I offer exercises from the school curriculum - squats and a pistol.

Do hard workouts twice a month. With each subsequent workout, increase the load.

Back exercises

A pumped-up back looks amazing, protects the spine, makes everyday life easier, and maintains the correct posture.

It is better to train the back separately from the chest. As a result, all the energy will go to the study of the spinal muscles. Such training is more effective.
The biceps are actively involved in exercises focused on the back. Download them after the back. Forearms can also be included in the workout. The forearms are characterized by enviable endurance and are involved in all exercises. Therefore, subject them to hard study no more than once a week.
Learn to feel the effect of training. Before going to the gym, make sure that the muscles have recovered.
If you want to increase strength, pay attention to special sports supplements - arginine, creatine and amino acids. Sports nutrition is enough to include in the diet.

Be sure to set a goal before the start of the training season. It plays the role of a kind of beacon, to which you are getting closer every day.

Video tips

The human hand consists of their forearm, biceps, triceps and many small muscles, each of which is actively involved in the work of the hand.

By doing exercises that involve bending your arms, you train your biceps. We are talking about bending the arms with dumbbells or a barbell, pulling up on the horizontal bar and pulling, focused on the spinal muscles.
If during the training the arms are unbent, the triceps are trained. This effect is achieved by bench press, parallel bars, push-ups from the floor.
Exercises in which you have to hold sports equipment with your hands are focused on the forearms.

Important Rules

I have never seen an athlete weighing 70 kg, whose arm circumference exceeds 37 cm. Only large people can boast of large and powerful arms. Therefore, it is necessary to pump the whole body, paying special attention to the legs.
Pull-ups, deadlifts and bench presses put a titanic load on the hands. Do not overdo it with the number of approaches and the weight of sports equipment. Otherwise, the ligaments will be damaged, which heal for a very long time.
If your goal is to make your hands big, achieve decent results in basic exercises. We are talking about push-ups, pull-ups, barbell rows and deadlifts.
Big hands are an attribute of people with strong forearms.
A boxing bag will help strengthen and strengthen your arms. By striking this heavy sports equipment, you will make your hands confident, strong, and dexterous. Working with this projectile involves the use of elastic bandages and projectile gloves. Otherwise, you can damage your joints or dislocate your fingers.
Shaking your arms, be guided by the physiology of the muscles. Triceps differs from biceps in a large number of white fibers. Therefore, he is trained with large weights that develop strength.
When working with a barbell or other projectile, mentally imagine how the biceps increase in size. Thanks to this training secret, some athletes manage to go beyond the average achievement.
If during training in the area of the carpal joints there are unpleasant sensations, it should be stopped.
Perform exercises clearly and accurately. If you work with a barbell, it is your hands that should receive the main load. You can't help them with your body.

Make a program and train according to it. Develop the habit of keeping a diary to record results and keep track of achievements.

Leg exercises

The strongest and largest muscles of the body are the muscles of the legs. Regardless of the place of training, you need to eat right and balanced. Otherwise, all exercises will be ineffective and meaningless.

Daily squats will help to make your legs muscular. At first, squat on two legs, after a month or more, switch to more complex exercises.
When performing the exercise, keep your back straight, do not tear your heels off the floor. For the sake of maintaining balance, it is recommended to hold on to the support with your hand.
After squats, switch to jump rope. This simple projectile develops leg muscles and increases endurance.
The leg press will help to pump up the internal muscles of the legs. Sit on the simulator, put your feet shoulder-width apart and slightly spread your socks to the sides. During the exercise, the back should be completely adjacent to the back of the seat.
A good exercise is provided for training the back muscles. Put the barbell on your shoulders and stand with your toes on the bar with it. To start, pull up on your toes, then return to the starting position.
Develops running muscles.
The upper muscles will be worked out by the hack-machine and other simulators focused on leg extension.

Videos leg workout

How to swing your neck

Everyone needs a strong and inflated neck. First of all, such a neck will improve the appearance of the owner. She can protect the spine from damage.

If you sign up for a gym, an experienced trainer will suggest competent exercises for the neck, offer a wide range of exercise equipment and many effective techniques.

According to experts, constant exercises with a small load are much more effective than non-systematic exercises with a full calculation. Working with light weight does not exempt from the obligatory warm-up before the main workout.

Eliminate jerks from classes, and the desire to accelerate is not welcome. Perform each exercise accurately and smoothly. The complex consists of 5 exercises, 15 sets each. Calculate the load so that you have enough strength for everything. Be prepared that the first workouts will seem difficult.

2 groups of exercises for the neck

The first group: exercises on the use of force resistance. Sports equipment and attributes are not needed. A simple exercise: interlace your fingers in the lock and grab the back of your head. Pull your head to the ground, and create resistance with your neck muscles.
The second group: exercises using sports equipment. Expanders, kettlebells, pancakes. You will need a special device for placing loads.

Exercises

I will describe some popular exercises. You can choose some of the most convenient options.

Tilts the head against the resistance created by the palms. Tilt forward and backward.
Rest your hands on the jaw and create resistance to the turns carried out by the head.
Perform the exercise in a supine position with a device made of belts and weights. Put it on and make head movements. Select the optimal load by changing the load.
Fix a string bag with a load on your head, sit on a chair or chair with a back. Fasten the belt on the forehead. Tilt your head back and swing it up and down.

The neck is a fragile part of the body. Train the muscles in this area very carefully.