How can you swing at home. Lifting dumbbells while standing. How to quickly gain muscle mass for a man

The topic of training in the gym is very multifaceted, because it affects many aspects and tools. However, each of us at some point finds ourselves in the gym for the first time and asks the question “How to start swinging?”.

This is a very important time, because it is then that the maximum growth of a person occurs due to the lack of adaptation to a new stress (training with iron). There is a saying, "If only youth knew, old age could." Perfect for bodybuilding. The best growth is possible at the beginning of training, but, unfortunately, this does not happen due to the lack of experience of the athlete. At the same time, when the athlete has become experienced, training no longer affects the body as powerfully as it did at the beginning. That is why today once again we will talk with you about the ideal start for bodybuilding ...

WHAT IS THE DIFFERENCE OF A BEGINNER FROM AN EXPERIENCED ATHLETE

BEGINNER DOES NOT:

• MUSCLE ADAPTATION to strength work. This means that the stress for them will be too destructive from such work.
• MENTAL CONNECTION "BRAIN-MUSCLE". This means that the efficiency (efficiency) of muscle contractions will be very low. Muscles are not ready to show good work until they "agree" with each other and with the brain.
• TECHNIQUES in order to send a force load to the desired muscle. Without technique, the load always falls on the secondary muscle groups and on the joints. Bottom line: what we train does not work.
• ADAPTATIONS OF OTHER SYSTEMS body. For the work and growth of muscles, an appropriate circulatory system, energy, bone-ligamentous, etc. is needed.

All this is the “foundation” without which you cannot build big muscles.

CONCLUSION: the beginner's goal is to PREPARE THE BODY for maximum muscle growth in the future, not to maximize growth in the moment. That is, he needs to understand how to start swinging correctly. SEQUENCE is very important! And the first thing we must do is to consistently PREPARE all body systems (adapt to power loads, put in an ideal technique and learn to “turn on” the mentally necessary muscles).

What is the best way to prepare your body for muscle growth?

There is a scheme that works very effectively for all beginners. Experienced trainers advise her to those people who are just coming to the gym, and so far they are ALL very grateful. After all, now they understand how many troubles good advice saved them from and how much time they saved. And then, knowing absolutely nothing, they had to take their word for it and do what the coach said, “blindly”. So what were the tips?

1. Train with very light weights for them(empty barbell bar or 5 kg dumbbell at the initial stage). Girls should train with a “gymnastic stick” weighing from 2 to 10 kg (this thing is called a fitbar). This allows you to learn perfect technique and get big volume in every workout. That's the best way to start swinging.

2. Do large training volume in each session (12-25 reps, 5-10 sets, etc.). In order to quantitatively fix the formation of the necessary mental connection and prepare the cardiovascular and energy systems.

3. Train whole body in every workout. Those. each muscle group “learned to contract properly” at least three times a week (Mon, Wed, Fri).

4."Think about muscles" during each repetition. Visualize it contracting and make it do it even better with mental commands. Thus, beginners form an ideal “brain-muscle” connection and a very high efficiency of muscle contractions during work. For the most fanatical, it is recommended to "pray at night" i.e. do imaginary exercises without weight for 5 minutes every day before bed.

5.Use only basic exercises at the initial stage. Because these exercises are the most effective on the one hand, and the most technically difficult on the other. The sooner a person learns the correct technique for performing basic exercises, the sooner he will be able to progress the load in them and, accordingly, significantly increase the size of his strength and muscle mass.

Such recommendations make it possible to CONSISTENTLY PREPARE the body for maximum very rapid growth in the future. An understanding of how to swing in the gym comes. This is the case when it is better to lose a day, but then fly in an hour. People in the gyms suffer from "waste of energy and time." It seems to them that they are training their muscles, when in fact they are only training their vanity.

Did you know that Dorian Yates (multiple world champion among bodybuilding professionals) has been preparing for training for TWO YEARS! Those. he studied technique, learned how to train, and learned the right regimen before he started training for muscle mass.

Here is a truly consistent and planned approach. Not surprisingly, Yates showed an unimaginable rate of progress. He became the national champion of the country at the very first competitions, and the champion among professionals in a couple of years.

How to start rocking from scratch - a preparatory training plan for a beginner.

Since we are training with very light weights (even for untrained muscles), this gives us the opportunity to train them FREQUENTLY and MUCH. These are the obvious laws of conservation of energy. Therefore, we go to the gym THROUGH THE DAY and do the SAME SET OF BASIC EXERCISES:

Plan for men(Mon, Wed, Fri)

• Shoulder Squats (5 sets x 12-25 reps)
• Vertical Block Row (5 sets x 12-15 reps)
• Bent Over Row (5 sets X 12-15 reps)
• Incline Bench Press (5 sets X 12-15 reps)
• Standing Barbell Chest Press (5 sets x 12-15 reps)
• Standing barbell row to the chin (5 sets X 12-15 reps)
• Lying crunches (3-5 sets x 12-15 reps)

Plan for women(Mon, Wed, Fri)

• Lying crunches (5 sets x 12-25 reps)
• Squats with a wide setting of the legs (on the buttocks) (5 sets X 12-25 reps)
• Deadlift (back of the thigh) (5 sets x 12-15 reps)
• Lunges with a barbell (on the buttocks) (3-4 sets X 12-15 reps)
• sitting horizontal block row (5 sets X 12-15 reps)
• incline bench press (5 sets x 12-15 reps)

How to start swinging correctly - what to spend energy on?

If you take this ready-made plan into service, then you will not have to keep too much information in your head. When a person has to control too many things at once, this reduces his effectiveness.

You just come to practice. Take an empty barbell bar and start doing one approach after another according to the plan. One exercise after another. And so at least three times a week (the load is very light and does not injure the muscles, so you can “tame the muscles” at least every day).

The only thing you use the FREE CONSCIOUS powers of your brain for during training is:

• TECHNIQUE(try to scrupulously observe all the nuances of the correct execution of exercises, because this helps to teach you to contract what you need, and because this will protect you from future injuries). It is better to start swinging with the right equipment.
• "THINKING ABOUT MUSCLE CONTRACTION"(imagine how the desired muscle contracts, try to further reduce it with the help of a mental order, select such angles and tensions at which the desired muscle is best felt. Your task is not to lighten the load in order to lift more weight. You are not a powerlifter! Your task is to maximize complicate the "life" of a particular muscle).

Moreover, these two things will need to be controlled only at first. TECHNIQUE(desired joint angles and position of the load vector) will be formed in you already somewhere in 2-4 weeks. Then you will not need to SPECIALLY THINK about TECHNIQUE, because the brain will do it ON AUTO-PILOT! About the same as when you brush your teeth or when you drive a car (you don’t think about how to put your feet on the pedals ... the skill is already developed and automated).

In short, your brain will be completely freed for only one thing that you need to try to DO CONSCIOUSLY in every workout - this is "THINK ABOUT MUSCLE CONTRACTION"(additionally contract it with a conscious mental command during each repetition).

How to start swinging correctly - how long to follow the plan?

• A minimum of 1 month is recommended. In fact, the longer the better. 3 months is optimal.
• After a month of this “mental work” in the gym, you can SLOWLY start adding weight to the barbell. They are still VERY LIGHT for you, but you gradually start to increase them.
• ONLY after 3-4 months you should GO to your WORKING WEIGHT for 10-15 reps.

What does it mean? Let's say you can now shake 60 kg barbell lying down. BUT we are in the “PREPARATION OF THE BODY FOR TRAINING” phase, so you press at each workout (three times a week) a very light weight for you - 20 kg (empty bar).

In a month With these exercises, you will begin to GRADUALLY add weight at the rate of 5 kg every week. That is, in another two months you will approach your initial result of 60 kg. BUT the effectiveness of such a bench press is already DIFFERENT. She's just cosmic! Your muscles completely take all the load in the exercise. Their efficiency is very high, which means that the growth is very fast and in the right places. That is why it is better to start swinging slowly.

Further (after 3-4 months), you gradually continue to increase weight at the same rate (5 kg in 1-2 weeks) and ... Oh, a miracle !!! .. here you press 65 ... here is 70 kg ... And this despite the fact that you feel "this is not the limit." You are deliberately “holding back the speed” in order to maintain the momentum of growth that you have gained for a longer period of time.

You simply cannot imagine how quickly a person begins to progress if he initially prepares the ground for this! Once again I appeal to the most conscientious people: It is better to lose a day, but then fly in an hour! How to save a day, but then crawl for years!

Pumping up the muscles of your body at home is a rather difficult task, since it will require not only knowledge, but also willpower or motivation, which most often lacks for many of us .. Here are some basic rules for you:

1. The most important thing is to discard laziness - you need to train regularly. You need to decide which muscles you want to build. It is necessary to draw up a training plan (schedule) depending on the physical fitness of a person (for example, if a person is poorly prepared, then at first you should not strain much), you also need to take into account the person’s employment.


2. Treat training without fanaticism. When we exercise, our muscles tear and then grow back together. Because of this, they increase in volume. But if you overdo it, you can harm yourself.


3. Decide what you want to pump up: legs, arms, abs or all together. Next, decide how much time you are willing to devote to training and how many times a week. But in any case, the training should take at least forty minutes. The first thirty minutes is a warm-up.

• stretch your hands (hands in the lock and rotate in this position);


• stretch your forearms (make circular movements away from you and towards you with your forearms);


• then rotate both hands forward, backward, and in different directions;


• stretch your neck - make circular movements with your head;


• make circular movements with the pelvis, then with the body;


• do squats on both legs;


• take a sitting position, quickly change to the prone position, then change to the starting position; lie on your back, then in this position raise your legs and make crossing movements with them;


• do flexibility exercises (various stretches, etc.).

How to build leg muscles (exercises)

In conclusion, try to squat on one leg, the other leg should be extended parallel to the ground. This is the most difficult exercise, and most likely, it will fail in the first workout. Do it at the end of each workout - this, one might say, is an indicator of your progress in terms of the development of leg muscles. As soon as it starts to turn out, it means that you have already achieved something. Every 3-4 workouts, you need to gradually increase the load if you want your legs to become stronger, and also gradually make the workouts longer in time for endurance training.

How to pump up the abdominal muscles (exercises)

• take a lying position, put your hands behind your head - on the back of your head, then rise to a sitting position, then to your original position (repeat at least 30 times) - for convenience, you can put your feet under a sofa or heavy chair if there is a gap between the sofa and the floor, after rest for 5 minutes to complete the exercise;


• from a prone position, simultaneously raise your legs and arms, try to touch your socks with your fingers at the top point (it is better to perform this exercise on a soft sofa).

How to pump up the muscles of the hands (exercises)

If you don’t know how to pull yourself up at all, then first just hang for a couple of minutes on the horizontal bar, then for a couple of minutes on fully bent arms (you need to pull yourself up from a stool). Now try to pull yourself up from a stool with half-bent arms, gradually straighten your arms and try to pull yourself up from this position.

In order to make it more difficult to pull up, you can at the same time bring your head up - forward (so that the crossbar touches the neck); you can also hang any load from your legs or from your belt; you can pull yourself up on one hand, while with the other hand you need to clasp the wrist of the first.

As for push-ups: they are best done on your fists or on your fingers. If you don’t know how to do push-ups on your fists or fingers, then at first you can simplify your task - do push-ups while lying on the bed so that half of your torso hangs off the bed, in which case push-ups on your fists will not hurt so much. Gradually move more and more of your body out of bed.

You can complicate push-ups as follows: you need to make sure that the feet are above the palms (for example, you can lift your legs from the “lying emphasis” position and rest your feet on the table or rest your feet on a closet, wall, etc.).

If you follow all the steps above, it should take a little over an hour. A little, isn't it?! Therefore, do not be lazy to play sports! And do not forget - the main thing in it is regularity !!! Good luck!

One desire to have a beautiful embossed body is not enough. Exceptional perseverance and a clearly set goal, patience and determination, knowledge and avoidance of typical mistakes allow achieving significant results. Beginning athletes quite often focus only on cardio training, strength training, or dietary proper nutrition. Such a one-sided approach will not bring the desired effect. We need to work in all directions.

If increased loads and hourly workouts in the gym do not bring the desired effect, then this is direct evidence that the chosen methods for building a pumped up athletic body are ineffective. The following tips and recommendations on how to build muscle in a short time without going to the gym allow you to correct the situation.

Starting training, athletes want not only to become bigger, but also to give their muscles a clear expression. Looking better and more attractive is the main reason why people go to the gym. This is the reason for the priority of finding the most effective way to give relief to the muscles.

Many beginners try to find supplements, exercise programs, diets and other means that allow them to achieve the desired relief on their own. However, for non-professional bodybuilders, you can try many methods and never find one that actually works. And in order not to waste precious time, get acquainted with three simple, but truly effective methods and secrets of how to pump up relief.

Strength Equipment Doesn't Guarantee Success

Weight lifting, exercise on simulators, regular visits to the fitness center are not priority areas in pumping up muscles. A relief body can be built without the use of specialized power equipment, doing not in the gym, but at home.

What needs to be done for this?! It is necessary to come to grips with aerobics, borrow exercises from rhythmic gymnastics for your training, do not forget about the importance of quality nutrition, without going beyond the recommended diet. If you strictly follow these recommendations, then one hundred percent result is guaranteed.

Three effective steps towards building a relief body

First step

If for some reason there is no opportunity to go to the gym, then this training will replace work on specialized sports equipment

Push-ups, pull-ups, squats, tilts, lifts and lunges of the torso are the most affordable exercises to do at home. To increase muscle mass, do rhythmic gymnastics three to five times a week.

Tip: Be sure to rest between workouts. With an increase in the intensity of everyday loads, the likelihood of burning fat is high. In order to build muscle along with burning fat and excess calories, you need to maintain the intensity of the rhythmic gymnastics performed.

step two

Get rid of excess fat easily and simply allow aerobics.

The recommended training intensity is up to five times every seven days. It is best to start with thirty minutes. You can try brisk walking or cycling. If there is a need for a constant decrease in body fat, the intensity is increased.

Important to know: Low-intensity exercise burns fat calories, while high-intensity exercise, such as sprinting and running, burns calories. Knowing these nuances when performing cardio training allows you to maintain a high metabolic rate for a longer time.

Step Three

Eating five or six times a day may seem strange enough to many. However, those who want to gain muscle relief should adhere to just such a schedule. Moreover, the number of portions eaten is much more important than the content.

• frequent meals in small portions can speed up metabolism and reduce hunger;
• before and after each workout you need to eat proteins with carbohydrates;
• make portions, including foods with healthy fats, complex carbohydrates, proteins.

Remember:

1. You need to eat foods that do not contain extraneous additives, ingredients such as fats, sugar, salt, which can disrupt the overall plan for a healthy diet.

1. Increased muscle growth leads to increased activity not only during periods of training, but also a mobile lifestyle throughout the day.

1. Maintaining a normal weight, avoiding problems with extra pounds, allows you to consume fewer calories than required. The main thing is not to overdo it. Excessive reduction in the nutritional value of foods can lead to muscle loss.

Four secrets to quickly pumping up muscles without going to the gym

A sculpted body is an achievable goal, but the path to it is quite complicated and requires incredible willpower. You need to adhere to strict discipline and remember that you can achieve something only after a certain period of time. However, there are ways to speed up this process. For anyone who wants to achieve quick results, it is recommended to resort to four "secret" exercises that are simple and easy to perform, and the effect is amazing.

The availability of any of the many types of push-ups to perform at home allows you to use all muscle groups in the training.

You need to do push-ups daily, as many times as your own training allows. You should not stop at the classic version. You can do push-ups on your fingers, on one hand, change the position of the arms in width.

No matter what push-ups are performed, they burn fat and build muscle.

The most important point for getting relief is burning fat. The best way to do this task is to jump with a regular rope. They do not require a lot of free space, but allow you to get high loads.

The most effective training will be with double jumps, turning into slow ones, performed back with a light step. The number of approaches is unlimited.

An excellent exercise for developing back and bicep strength, especially with variations such as chin-ups and pull-ups. They allow you to work out the back muscles, but in a slightly different way. The first is performed in such a way that the elbows go down and back, that is, the muscles of the shoulder are stretched. The second is performed in reverse or with support - using the shoulder adduction.

The best result will give pull-ups with a combination of different grips.

Imitation of movement as when riding a bicycle is performed lying on your back with legs raised, bent at a right angle at the knees. Hands are behind the head, calves are parallel to the floor.

Tearing off the shoulders and head, they make a bicycle with their feet, touching the left knee with the right elbow, twisting the lateral muscles, take the starting position.

You don't have to chase quantity. The main thing is to concentrate on the correct execution of the exercise, which imitates cycling. The exercise is repeated several times in a row without taking a break.

The best strategy for getting relief

There is no opportunity to spend a lot of time in the gym and exercise on shells, but the desire to gain a muscular body is great? You don't have to give up. You can give your muscles the cherished relief without exercise equipment, and, most importantly, much faster than with many hours of training in a fitness center.

Everyone has muscles, but most of them are hidden due to the presence of fat. Therefore, it is necessary to engage in the construction of relief only in conjunction with getting rid of body fat.

This will be done by focusing on two fundamental points:

• diet food;
• choosing the right exercise.

Pay attention to strength training

They don't require a lot of exercise. It is better to immediately choose a few of the most progressive trainings, increasing the weight every week.

Even the best cardio training will not help get rid of body fat if the nutrition is of poor quality. Without a properly composed menu, all workouts, loads and other efforts will be absolutely in vain. In other words, the effort and time expended will not bring results.

In order not to feel hungry, include complex carbohydrates in the menu, do not violate the established regular meal plan. To maintain muscle glycogen allows the use of five grams of carbohydrates for every two sets performed.

Do strength training

Especially important for those who follow a strict diet. Strength exercises allow you not only to build, but also to keep muscles in good shape, without requiring any special effort.

It is enough to perform simple lifts two to four times a week. If this is the first experience for a novice athlete, you can choose a basic strength training program and master it.

Running does not take a lot of time, it easily fits into the routine of even busy people. Beginners who have never done any activity before should start running at a slow pace. Weekly runs quickly burn fat, the disappearance of which allows the muscles to show their relief.

The number of cardio loads directly depends on the genetic predisposition. Some people need little or no exercise to lose fat, others, on the contrary, have to make every effort. Regardless of this, it is the load received during running that allows you to throw off “excess fat” in a short time.

Never Forget Three Simple Truths

1. strength training is needed to build muscles;
2. to burn fat you need to run;
3. to get a beautiful relief, you should follow a quality diet.

These simple recommendations will allow anyone who seeks to gain a relief and toned body to make progress in a few weeks. The main thing is to carefully monitor your diet and exercise. Run, work on your abs, deadlift, follow a diet, and in the near future, demonstrate to others the exceptional relief of your body.

We pump muscles at home - Video

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

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

How to swing at home

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

Relaxation. The human body works properly and smoothly when it is given time to recover. Sleep should be at least 8 hours a day, in which case the effect of the classes will be much higher and overall well-being will also improve.

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

To give up smoking. Smoking on the work of the respiratory system, and reduces the quality of sleep. So you need to think about what is more important than the result or the indulgence of bad habits.

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

The amount of carbohydrates with the right approach to classes should be reduced. Carbohydrates mainly contain bakery products, sugar, pasta, buckwheat. You can use them only in the morning, when the body is actively working. In the evening, such products must be completely abandoned, replaced with protein foods and fresh fruits and vegetables.

We swing correctly

Before starting the exercises, remember that there is no need to rush. All approaches should be performed slowly, without sudden movements, jerks. You need to breathe through the nose, measuredly, at the same pace. Breathe in when relaxing, breathe out when tense.

The speed of the exercises should not change. Your body should not experience stress during the program for which it is not prepared. The load on the body should be gradual.

Workout Exercises

Workout Exercises

Here are the most common and effective exercises, performing which correctly you can get a good result:

1. Warming up the muscles. We lay down on our stomach. At the same time we raise our arms and legs, we stretch up. We try to keep the body as long as possible. This will warm up the muscles.
2. Pull-ups. We hold the horizontal bar so that the back of the hand is in front of the eyes, and we pull ourselves up, without swinging and keeping in a straight position.
3. Pull-up push-ups. When doing push-ups with maximum force, we push the body up so that the hands come off the floor.
4. Side plank. It is performed alternately on each hand. Bend your arm at the elbow and rest on it, the torso should be evenly extended, and be approximately 45 degrees relative to the floor. Hold this position for at least 45 seconds. Try to increase this time a little with each workout.
5. . We take dumbbells, the right leg should be in front, the left behind. We squat, bending the right knee at 90 degrees, while the back is in a level position, we rise to the starting position. We do the approach for each leg separately
6. Belt pull. We lean forward, bend our legs a little, take dumbbells. Alternately and slowly, without jerking, we raise our hands with dumbbells to the belt, lower them.
7. Pull-ups with girth. When pulling up, hold the horizontal bar in such a way that the inside of the palm is turned to the face.
8. Chair squats. Put your right foot forward, throw your left toe back on the seat of the chair. Step forward, bending your right leg 90 degrees.
9. Push-ups on chairs. We put our feet on one chair, on the second we rest our hands. Raise and lower the body.
10. Thrust. We take dumbbells, a slight bend in the knees. We lean forward without bending our backs, arms and legs, we straighten up.
11. Standing press. Hold the dumbbells at shoulder level. Without spreading our arms to the sides, we align them to the maximum height, lower them.
12. Ups. Hanging on the horizontal bar, try to raise your legs as high as possible. Don't get bogged down with it. In the exercise, only the press should work.

Circuit training

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

How to finish right

After class, slowly catch your breath and do not lie down immediately. It is better to walk around for a few minutes, do a light relaxing exercise so that the body gradually relaxes.

Class mode

Class mode

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

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

To increase the load, and, accordingly, the further development of the muscle mass of the body, it is better to contact a professional trainer. The specialist will select an individual program, point out weaknesses that need to be tightened.

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

How not to quit rocking

How not to quit rocking

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

A person who has decided to change himself must clearly prioritize and see the ultimate goal. Physical activity should bring joy and satisfaction, and not be carried out under duress. Remember, this is your personal initiative.

Results

Now you know how to swing at home correctly. All these tips and tricks will help you achieve your goal, namely, finding a beautiful and healthy body. If you gather your courage and approach the task correctly, then success no doubt lies ahead.

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

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Building muscle at home is surprisingly easy and does not require the purchase of sophisticated exercise equipment. Just get a little creative and stick to a regular exercise regimen. Even with this approach, you can seriously build muscle mass without any professional training equipment and equipment. If you want to safely and evenly tone your muscles, then home workouts are just the perfect option.

Steps

Upper body and torso work

Do push-ups to tone your arms and chest. Push-ups can be called a kind of basis for home workouts. You need to be fit enough to get the most out of them. When doing push-ups, keep your back straight and level with your buttocks, do not arch your back. Usually, the hands are placed a little wider than the shoulders, but in order to better pump the chest, you can put them even wider, and for better pumping of the hands, on the contrary, they are placed closer to each other. In addition to regular push-ups, do incline push-ups and down push-ups to ensure more even muscle growth.

• Push-ups with an upward tilt allow you to pump other muscles. To perform incline push-ups, simply place your hands on a low coffee table or chair, tilting your body up.
• For push-ups with an inclination down, it is necessary to place the legs 30-60 cm above the hands and perform the exercise from this position. Remember to keep your head and back straight.
• Each approach should consist of 8-12 repetitions of the exercise. Try doing up to three sets in total.

Do handstand push-ups against a wall to strengthen your shoulders and back. Despite the fact that such an exercise is not for the faint of heart, it allows you to work out many muscles at once. To get into the correct position, first squat down with your back against the wall. Place your hands on the floor and slowly "climb" the wall with your feet. Next, trying to maintain your own balance with your toes, slowly lower yourself on your hands with your head to the floor, and then push your body up again to complete the exercise. Try doing three sets of ten repetitions of the exercise.

• If you are hesitant to do this exercise in an upright position, you can make it easier by using a high table for support. Place your feet on the table with your hips and torso far enough behind the edge so that you can place your hands on the floor. Tilt your head to the floor and start push-ups from this position. You will have a cross between incline push-ups and handstand push-ups.