Pump up muscles - which of the men would not want this? A beautiful powerful body allows a man to gain self-confidence and easily solve complex male problems.
Therefore, men go to the gym, and those who do not have such an opportunity are looking for ways to properly build muscle at home.
It is necessary to make a reservation that in order to pump up professional bodybuilding muscles, like Schwarzenegger or Lee Haney, one still cannot do without a gym. Muscle mass of this level is pumped with a heavy barbell - from 100 kg or more. At home, using such a projectile is unrealistic.
Nevertheless, it is quite possible to strengthen healthy, get strong body at home without leaving the room. The proposed set of exercises allows you to do this at home with a systematic exercise.
To complete the complex you will need:
- Horizontal bar. This projectile fits into any room. You can hang a stationary horizontal bar at home, you can purchase a removable one, fixed in the doorway.
- Bars for push-ups. They can be attached to the wall at home, or they can be made portable by strengthening two chairs with high backs.
- Set of dumbbells with removable rings. The weight of the heaviest dumbbell must be at least 32 kg.
- A sports mat or karemat for doing abdominal exercises.
- Wooden block 10x10 50 cm long for performing exercises on the calf muscles. Replacement - a high threshold of a house or a stair step.
The complex consists of six cycles (working days) and one day off.
The training of each working day begins with a warm-up and ends with exercises for the press.
First work day
Warm up: 
- Circular rotation of the head 20 times to the right and left.
- Leaning forward. The palms reach the floor. Legs at the knees do not bend. 20 slopes.
- Torso tilts to the right and left in the vertical plane alternately. Tilts are performed with effort, fixing the final position for 1-2 seconds. 20 times in both directions.
- Circular rotation of the body 20 times in both directions.
Isolation exercise, calf muscles: starting position(IP) - standing upright, feet parallel, spaced at a distance of one and a half foot widths. The back is straight. Socks on the bar. Heels hang down. Hands are fixed for balance. One leg is relaxed, controls movement. The loaded leg is completely lowered with the heel down.
On inspiration - lifting the whole body with the help of calf muscle loaded leg to the highest position. The position is fixed for 1-2 seconds. On exhalation - the body descends to the lowest position with the pressure of the foot.
Below - fixation 1-2 seconds. Three sets of 12 reps per leg. Between sets 1-2 minutes.
The main block - squats:
IP - standing. The back is straight. The distance between the feet is one and a half the width of the foot. Feet parallel. The heels are 3-5 cm high, the arms are lowered. The weight of the body on one leg, the other controls the load.
On inspiration - squatting on the loaded leg to the final lower position. Fixation 1-2 seconds.
On a half-exhalation - rise to the position of the thigh parallel to the floor. Fixation 1-2 seconds.
Squatting to the lowest position with air intake. Fixation for 1-2 seconds.
On exhalation - rise to the highest position. Fixation 1-2 seconds. The number of repetitions is 8 for each leg, alternately (8 - right, 8 - left). Three approaches.
IP, as in the previous exercise:
IP - standing. The back is straight. Legs 40 cm wide. Socks are spread outward by 45 °:
- On inspiration - a smooth squat on both legs to the lowest position. Fixation 1-2 seconds.
- On the exhale - a smooth rise to the position of the thigh parallel to the floor. Fixation 1-2 seconds.
- On inspiration - a smooth squat to the lowest position.
Repeat 30 times or until the muscles burn.
Three approaches. Rest between sets 1-2 minutes.
Isolation exercise, biceps: IP - standing. Legs together. Hands along the body. Palms forward. In the hands of a dumbbell. The initial weight of the dumbbell is from 5 kg.
Simultaneous bending of the arms with dumbbells at the elbows.
During the bending of the arms with dumbbells, the shoulders do not move.
Three sets of 12 reps.
Press training: IP - lying on your back on a karemat. Arms along the body, raised above the floor. Legs together, raised above the floor. The head is also raised.
On exhalation, the torso rises, the legs bend at the knees, the hips are pulled up to the torso.
Feet and arms move parallel to the floor.
In the upper position, the body is fixed for 1-2 seconds.
On inspiration, the torso lowers, the legs unbend. Return to IP.
The abdominal muscles do not relax.
Three sets of 30 reps.
Second working day
Warm up.
The main block is the deltoid muscles:
IP - standing. Hands down. In the hands of a dumbbell. Starting weight - from 5 kg.
On exhalation - lifting straight arms through the sides - up, until the backs of the hands touch.
Three sets of 8 reps.
IP - standing. Hands down. The brushes are turned back to front. In the hands of a dumbbell. Starting weight - from 5 kg.
On the exhale - raise straight arms forward and upward.
Three sets of 8 reps.
IP - standing. In the hands of a dumbbell. Starting weight - from 15 kg. Shoulders down, forearms up. Dumbbells parallel to each other at head level.
As you exhale, lift the dumbbells over your head at the same time.
Three sets of 8 reps.
Isolation exercise, triceps: IP - standing. In the hands of a dumbbell. Starting weight - from 12 kg. Elbows up, dumbbells pressed to the back. Palms - to each other.
On exhalation - simultaneous lifting of the forearms above the head.
Elbows don't move.
Three sets of 12 repetitions.
Press training: IP - lying on your back. Legs are bent, fixed. Hands behind the back of the head, elbows apart.
On the exhale - raise the right elbow up, the head turns to the left. Raising the body by 45 °. Fixation 1-2 seconds.
On exhalation - return to IP.
The exercise is repeated from the left elbow.
Three sets of 20 repetitions for each side.
Third working day
Warm up.
The main block is the back muscles:
Pulling up on the horizontal bar with a wide grip behind the back until the back of the head touches the crossbar.
Three sets of 10 reps.
As you master the load increases by using weights from 5 kg.
Pulling up on the horizontal bar with a narrow reverse grip until the sternum touches the crossbar.
Three sets of 12 reps.
Pulling up on the horizontal bar with a wide grip until the sternum touches the crossbar.
As you master, a weight of 5 kg is applied.
Three sets of 12 reps.
Tilt dumbbell row: PI - forward tilt. Trunk parallel to the floor. The back is straight. Hands with dumbbells are lowered down. The initial weight of dumbbells is from 25 kg. The palms are turned towards each other.
On the exhale - the dumbbells are pulled to the stomach. Fixation 1-2 seconds.
Three sets of 10 repetitions.
Press training: IP - lying on your back. The legs are bent at the knees. The feet are not fixed. Hands on the back of the head.
On exhalation - raise the body by 45 °, the lower back does not come off the floor.
The chin touches the chest, the spine bends.
Elbows come together in front and, if possible, touch the hips. Fixation 1-2 seconds.
On exhalation, the body returns to the PI.
The abdominal muscles do not relax.
Fixation 1-2 seconds.
Three sets of 30 repetitions.
Rest time between sets is 1-2 minutes.
Fourth business day
Warm up.
The main block is the pectoral muscles:
IP - emphasis lying. Step together. Palms on the floor. The fingers are turned inward at 45°. The distance between the palms is wider than the shoulders. The chin is raised forward. The pelvis is slightly raised - by 15-20 cm.
On inspiration, the elbows move forward, the torso smoothly falls down, touching the floor between the palms with the collarbones.
On a half exhalation, the torso smoothly rises until the arms are half extended. Fixation 1-2 seconds.
The body descends to the lowest position with the addition of air.
On exhalation, the body gently rises to the highest position. Fixation 1-2 seconds.
IP - as in the first exercise.
On inhalation - a smooth lowering of the body down.
Three stops for 1 second.
At each stop, the breath is held.
The fourth stop is the lowest position. Only here is the end of the breath.
On exhalation - a smooth rise of the body in the IP. Fixation 1-2 seconds.
Four sets of 10 reps.
IP - as in the first two exercises.
While inhaling, gently lower the body to the lowest position. Fixation 1-2 seconds.
On exhalation - a smooth rise of IP.
Fixation 1-2 seconds.
Four sets of 12 reps.
Attention: throughout all push-ups, in all exercises, the triceps should be as relaxed as possible. All attention is focused on the pectoral muscles. The chest muscles should not relax in all positions.
Rest between sets 1-2 minutes.
Rest between exercises 3-5 minutes.
As you train, the load increases with weights from 5 kg.
Leg exercise: IP - standing. Legs shoulder width apart. Hands on the back of the head.
On inspiration - a smooth full squat.
On the exhale from the squat - jumping onto a bench or a low sofa.
As you master it, the height of the jump increases.
Three sets of 15 repetitions.
Rest time between sets is 1-2 minutes.
Press training: IP - hanging on the horizontal bar. The legs are slightly bent.
As you exhale, raise your legs until they touch the crossbar.
The muscles of the legs are maximally relaxed.
All attention to the work of the press.
Four sets of 12 reps.
Fifth working day
Warm up.
The main block is the back muscles:
- Pull-ups on the horizontal bar with a narrow reverse grip without weights. Three sets of 12 repetitions.
- Pulling up on the horizontal bar with a regular grip. Hands shoulder-width apart. Three sets of 12 repetitions.
Deltoid exercises:
IP - standing. Legs together. Hands down. In the hands of dumbbells weighing 3-5 kg.
Intensive rotations with straight arms back.
Three sets of 30 repetitions.
IP - as in the first exercise.
Intensive rotation with straight arms forward.
Three sets of 30 repetitions.
Press training: IP - lying on your back. Legs are bent, fixed. Hands with dumbbells behind the head. Weight from 5 kg.
On exhalation, the body rises.
The loin comes off the floor.
The spine is straight.
Upper position - touching the sternum of the thighs.
Three sets of 10 repetitions.
Sixth working day
Warm up.
The isolating exercise of the first working day is the calf muscles.
Triceps exercise: dips. Three sets of 10 reps.
Abs workout is an exercise from the cycle of the fourth day.
The seventh day is rest.
Proper nutrition as a prerequisite for muscle growth
For muscle growth, it is necessary to provide the body balanced diet. The building material for muscles is protein, so its share in the diet should be significant.
Lots of protein in meat low-fat varieties fish, white chicken meat. Eggs, cottage cheese, dairy products are also indispensable sources building material for muscles. vegetable protein rich in mushrooms, legumes, lentils, spinach.
It must be remembered that within an hour and a half after training, a “protein window” opens in the body, when protein foods are most intensively absorbed and processed into muscle tissue.
For proper assimilation of proteins, it is desirable to mix them with carbohydrate products as little as possible. Principles separate power supply very relevant in the process of correct recruitment muscle mass.
The body needs oxygen to digest any food. That's why Fresh air- a prerequisite for proper muscle pumping.
To build muscle at home, you need the main thing - perseverance and systematic training.
Consider in this article how you can build muscle at home. The main hindrance to studying at home is our laziness. However, if you overcome it and start exercising at least an hour a day, after a couple of weeks you will notice results. And be sure to give yourself at least one day off.
Content
Exercises for pumping up muscles at home
Exercise 1 - "superman"
Lie down on your stomach. Raise your arms and legs off the floor. Then you drop. It feels like you are moving forward. Don't bend your knees.
Get on all fours, hands shoulder-width apart. Straighten your legs, keeping your body weight on your palms and toes. Stay straight, pull in your stomach, your back is straight, do not let go or throw your head back. Imagine that you swallowed a mop :)
Lower yourself until your chest almost touches the floor. The distance should be no more than the height of your fist. Hold at the bottom, then return to the starting position. Make sure that the pelvis does not fall and does not rise.
Start position- the torso is parallel to the floor, the back is straight, slightly arched in the lower back; palms look at each other; arms are straightened, elbows are slightly bent at the joint and fixed. When moving up, the arms are perpendicular to the body - do not take them back or forward. Try to raise the dumbbells as high as possible, at the top they should be above the level of the back.
Stand up straight, arms slightly wider than shoulders, palms with dumbbells looking inward. Keeping the natural arch of your back, sit down until your thighs are parallel to the floor. Return to starting position.
In order to pump up, we sit on the floor, bend our knees at a right angle. Again we are looking for support under the battery, sofa, etc. We start the exercise - we lean back, and when lifting, we evenly turn the body to the right, and on the next lift - to the left. During the exercise, do not lower your back to the floor (the backpack will interfere).
We do 5-7 lifts per approach. Don't give 100% or you'll regret it tomorrow! A good, cheerful start may come to naught. You don't need it.
This exercise works best on the upper and outer chest muscles., which primarily gives the breast a convex shape. Also, lying dumbbell raises are great for creating a visible separation between left and right. pectoral muscles. During the exercise, it is important to properly stretch the muscles.
Earlier articles covered exercises:
Schedule for a month of training
1st day 20 minutes without exercise. (On the first day you will start classes with enthusiasm, do not overdo it, leave it for tomorrow!).
2nd day of classes 30 minutes without loads. (Fatigue will appear in the muscles after yesterday's exercises, but do not pay attention, after 15 minutes it will pass).
3rd day 50 minutes. (Don't get overwhelmed).
4th day 60 minutes. (He starts to get bored, the result is 0 and boring, without mood).
5th day 60 minutes. (Keep going, don't stop, be patient).
6th day 60 minutes.
7th day you can take a day off
8th day 60 minutes. (You don’t feel like it, you must definitely force yourself and find time for exercise, be sure not to stop exercising!).
9th day - hour. (Smooth day, no more sore muscles after yesterday's exercises, everything is going great! Continue. . .).
10 - th - hour. (You feel that addiction begins, look at the muscles after training and they have increased. True, when you cooled down, the muscles cooled down, the result is not satisfied again, this is exactly what happens to everyone at first).
Further. . . from the 11th day to the 20th day, classes increase to 2 hours (no more!). The habit does its job, you already see the results, your muscles fill up during training and leave a pumped up shape.
From day 20 onwards, increase the time to 3 hours.
Cons of home workouts
- Laziness. This is the most terrible enemy.
At home, you can constantly postpone the lesson - we will sing, watch the program, chat on the phone, then relax, get on the Internet ... oh, it’s already evening and it’s time to sleep ... well, I’ll definitely work out tomorrow ... But tomorrow it will be the same
If you want to study at home, you must have a clear schedule and an iron will! - Lack of space and air.
In a small space, you feel constrained, and you can’t always do amplitude exercises.
During the class, you actively breathe and sweat, you need a lot of fresh air!
If you are already working out at home, open the windows and ventilate the room well!
If possible, exercise outside. - Psychological fatigue.
When you spend a lot of time in the same place, then there is fatigue from the monotonous environment. It may be difficult for you to tune in to class.
Try to take a short walk down the street before class, when you get home, change clothes and start training. - Lack of professional equipment.
Try to get heavy dumbbells, make a pull-up bar and push-up bars. Home wall bars and bars are also sold in sports stores.
If you cope with these "shortcomings", you can work out at home.
More:
How to build muscle fast
What makes for effective training?
50% - food and sleep
30% - full return on training
15% - optimal training frequency
5% - training program.
- Nutrition and sleep - 50%
Without energy, you can't train, and without protein, your muscles won't have the material to grow. It is important to monitor your daily calorie intake - if you eat more, you will gain fat, if you eat less, you will not be able to train. - Full return on training - 30%
If you come to the gym and work for hours with a small weight, and the next morning you do not feel pleasant pain in the muscle, you have trained poorly. In training, you should really get tired and give all your best at 120%. - Optimal training frequency - 15%
Even the most effective program can be screwed up with low loads and poor execution technique, while with correct technique and heavy loads, almost any training gives a result if the rules mentioned above are followed.
Interesting training programs
Especially for this, we have developed an application with fitness training at home, in which you can also find proper diet nutrition!
Tips
- Muscles grow in sleep- if you do not get enough sleep, then your health and mood worsens, recovery processes and protein synthesis slow down. Be sure to sleep at least 8 hours a day otherwise the effectiveness of training will decrease.
- It's no secret that smoking and alcohol slow down the growth and recovery of muscles. Alcohol literally pulls everything out of the body; in addition, after its adoption, muscle growth processes stop for almost a day.
- Smoking, in turn, negatively affects both on the quality of sleep, which is critical for, and on respiratory system. Not to mention, nicotine makes the blood thicker, making it harder for the muscles to feed during exercise.
Video
A selection of exercise videos - how to build muscle properly
Tilts to the feet
Breeding dumbbells in an incline
Back arching
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FAQ
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- How to pump up the lower press
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Going in for sports, one way or another, we are all faced with the question “how to pump muscles?”. However, not all of us know the answer to this question. Moreover, I would venture to assure you that only a few know the answer to it - true bodybuilding professionals and competent physiologists. Moreover, if the first are faced with this issue directly and on own experience learn “what is good and what is bad” without understanding why it happens this way and not otherwise, then the latter have absorbed the answer to this question along with many hours of anatomy and physiology classes.
So, at the heart of growth muscle tissue worth the "training". It is she who, performed correctly, of a certain duration and intensity, can bring you the desired result - a beautiful and
We will not go into specifics, since the distinctive and essential features for us are inherent in all muscles, regardless of their location. It is for this reason that you will not find here an answer to questions like: “how to pump the buttocks correctly?” and the like.
However, here you will find clear instructions on how to do it is necessary and what to do does not make sense.
We step on the first step "how to pump muscles correctly." The first thing to do is to get rid of the misconceptions that prevail among the crowds of athletes: if the muscle is bigger, then it is stronger. The more you train, the better the result.
I have seen more than once how in arm wrestling guys from weight up to 75 kilograms defeated large and from 90 and even absolutes, while the size of their muscles differed significantly. However, the result has repeatedly shown and proved the "false power" of dimensions.
Proving to you the falsity of the second statement, I can give an example of how young people, when they first came to the gyms and acting on the principle of “take more and pull longer”, worked out for years and could not build more than 2-3 kilograms of muscle. And in contrast to them, a knowledgeable athlete visits the gym no more than 3 times a week and has excellent results, gaining from 10 kilograms of pure muscle mass.
So, the destruction of myths is over.
It's time to give specific advice on how to pump muscles correctly.
- Do three workouts a week.
- Divide the exercises into different muscle groups by combining them like this: back-biceps, chest-triceps, legs.
- Muscle exercises should be done at the end of each workout.
- The duration of the training is 1 hour.
- Perform all exercises as clearly as possible, without cheating.
- Drink water during training only in extreme cases and in large quantities.
- Perform each exercise with the weight with which you can do 10 times, while doing 12, but trying to ensure that the last two times are performed clearly and slowly.
- Perform the exercises slowly, controlling the dynamics throughout the movement, and not letting go of your hands in free fall.
- For one exercise, you need to perform three approaches.
- For one muscle group, there should be at least three different exercises performed on the same day.
- Break between sets - 1 minute.
- Break between different exercises- 3 minutes.
- During the break, constantly walk and do not talk (do not beat your breath, but restore it).
- Prioritize dumbbell exercises over when there is an alternative. When performing this or that exercise with dumbbells, your hands are independently coordinated and one hand will not “take on” more load than the other. In addition, during the exercises with dumbbells, additional muscle groups are involved that control the position and position of the hand. This feature will help you develop a strong and hardy shoulder girdle.
- Performing the exercise, stand in front of the mirror so that you can see correctly or not, you are doing it.
- And most importantly - eat right and in large quantities, and also do not forget about proper rest (you need to sleep at least eight hours so that the body has time to recover for the next workout).
So, we gave an answer on how to properly pump up muscles and introduced you to the main features and rules, the observance of which will allow you to become “bigger”.
In addition, in one of the paragraphs, we answered the question “How to swing dumbbells correctly?”.
Do you feel discomfort and dissatisfaction with your body? There is an excellent way out - a special a training program that allows you to tighten and pump up the body in just one month!
The program is based on a four-day plan that allows you to effectively work out and pump up muscles. After 30 days, the press will be formed with beautiful cubes, subject to the strict implementation of all the exercises below and with regular exercises.
In fact, fast muscle building does not require too much effort, the achievement of the result can be accelerated using the training program proposed in this material.
No matter where to train at home or at the gym with the aim of pump up the body in a month, this process will in one way or another be accompanied by a number of difficulties and even failures. To achieve this result, as a rule, calories are cut excessively, and cardio workouts are added by the ton. As a result, a person loses patience due to a feeling of exhaustion and everything has to start over.
To avoid such mistakes, you need to adhere to a specific plan and recommendations listed below:
- The lesson plan should be planned and should begin with the implementation of a set of exercises of the program - 4 workouts per week.
- The diet should be designed so that the daily calorie intake does not exceed two thousand. At the same time, the share of fat per day should be no more than 20%, the rest should be equally distributed between proteins and carbohydrates.
- Progress monitoring: take photos and weigh yourself.
It should be noted that planning is an important component on which the effectiveness of classes largely depends. No one should encroach on the time allotted for training, so it is better to discuss this with others in advance, focusing their attention on the fact that this is a matter of principle. Do not interrupt the exercise! The result directly depends on discipline, diligence and patience.
So, in order to achieve your goal for the month, you need to use the plan described below. The program is divided into 4 sessions aimed at working out three main muscle areas: upper and,. Each workout is done once a week, which means a total of four different workouts per week. Thanks to this training plan, in a month the body will become beautiful, embossed and toned, like a bodybuilder.
Workout Program: 30 Days Workout Plan
It should immediately be clarified that we are talking about intensive training. Only hard work will ensure the achievement of an amazing effect within four weeks. Beginners can increase the rest time, and also do not perform supersets.
Remember nutrition plays important role in the lessons. Use will speed up the process of relief formation. Abdominal muscles can be increased by including whey protein in the diet, which is rich in minerals, vitamins, and protein.
First day
Raises the hips to the maximum height
When doing this exercise, make sure you lift your hips as high as you can. Performed: two approaches with repetitions of 15 times.
"Scissors"
It is performed as much as the first exercise with a 30-second rest.
"Wipers" using a bar
Take a prone position, and while holding the barbell, raise your legs to the right relative to the projectile, then to the left. The number of sets and repetition is the same as in the first two paragraphs, but with a minute's rest.
Flat Bench Press
Starting position: in the prone position, raise the projectile and hold it in this position. Inhale, slowly return to the starting position. When moving the bar, you need to focus on the muscles of the chest. Performed: two sets of repetitions of 10 times with a minute break.
Bench press (narrow grip)
Elbows should be kept close to the body. The number of sets and repetitions, as in paragraph number 4, a minute rest.
Arm extension
Triceps exercise using a rope. Starting position: take the ends of the rope, holding the body stationary, lower your hands, then smoothly return to the original position. Performed: two approaches with repetitions of 10 times.
push up
Made with cotton. Three sets of 12 reps with a 30-second rest break.
To prevent the result from decreasing, it is recommended to strictly follow the plan and perform the exercises correctly, including the number of sets and repetitions. The speed of this training depends on how quickly fat will be burned and relief will form.
Second day
plank
It is performed with raised hips, that is, the body should form a straight line: from head to heels. Minimum time holding this position for half a minute. Performed: two sets of 1.5 minutes.
Be sure to perform within the specified time: two sets of 1.5 minutes with a minute break between sets.
Cyclic twist
The exercise is performed as follows: the right leg rises to the chest area, while the position of the left leg should be parallel to the floor. Then the body turns to the right, after a short pause, return to its original position. Performed: two sets of 20 times with a minute rest break.
squat
The exercise is performed in three sets of 10 times with a minute break.
Deadlift
When performing, the head must be kept in a position with a slight slope back. Not looking at the ceiling, but the direction of the chest forward. Performed: three sets of 10 times.
Calf press
This exercise is especially suitable for beginners who do not have any physical training. The number of sets and approaches, as in exercise number 5 with a break of one minute.
Third day
Knee lift
It is performed on a machine equipped with thrust elements for the back and elbows. It is important that during the exercise the back is near the machine, and the position of the elbows on the stops is under the shoulders. Slowly lift your knees up, then slowly return to the starting position. In this case, in the process of execution, the position of the knees should be parallel to the floor. The exercise is repeated 15 times, two sets.
Knee tuck
When performing this exercise, it is important to monitor your breathing, not to hold it when the body is held in tension. Performed: two approaches with repetitions of 20 times.
360˚ leg rotation lying down
Perform in a prone position rotational movements legs that are held together. Performed: two sets of 15 times with a rest for a minute.
pull up
To complicate the exercise, it is necessary to keep the body as even as possible, only the arms should move. Performed: three sets of 10 times with a break in a minute.
Incline dumbbell row
When performing, you need to try to keep your head straight. Repetitions and approaches, as in the previous exercise.
21’
It is important that the arms do not go above 90 degrees (in the first 2 options). Three sets of one time with a break of one minute.
Fourth day
ball throw
A medicine ball is used. Starting position: feet shoulder-width apart, the ball is raised above the head. Make the strongest possible throw so that the ball touches the floor. Two sets of 15 throws.
Side throw ball
Starting position: the medicine ball is held with straight arms in front of the thoracic region. Turn your body towards the wall and throw the ball with maximum effort. Catch the ball and quickly repeat the throw. The number of approaches and sets is similar to the previous exercise.
Rotation of the body with the ball
In a standing position, take a medicine ball with both hands. Then rotate your torso right side to the limit, while looking at the ball. Then rotate the body left side. Performed: two sets of 15 times with a minute of rest.
Army press
Before performing the exercise, you need to make sure that the position of the hands is correct - a little ahead of the projectile. Take the barbell and lift it to the thoracic region, then over your head and smoothly return to the starting position without jerking. Performed: three sets of 10 times with a break in a minute.
Boom lift
In a standing position, hold the projectile parallel to the hips. In this case, the hands should be turned down. Raise the bar in front of you and hold for a second, then slowly return to the starting position. The number of repetitions and sets, as in the previous exercise.
Dumbbell raises (lateral)
In a standing position, hold your shoulders back, slowly raise the dumbbells to shoulder height to the limit. Pause and then slowly return to the starting position. Performed: three sets with repetitions of 10 times with a minute break.
This training plan allows you to achieve visible results in a month. You can practice with others (acquaintances or friends) for greater motivation. The body must look perfect - we must not forget about it!
Salute to all lovers healthy lifestyle life. Today at again we turn to the question of how to swing properly at home. To begin with, I will try to refute the myth that it is unrealistic to pump up at home, you must definitely visit gym and take any 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. First you need to understand simple rules, without compliance with 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, that's 85% of your success. Without good nutrition, all your efforts will be in vain. And under good food 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 ordinary person the norm of protein intake is 0.5 grams per kilogram of weight, then you need to use 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” your 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. Right leg throw it on a chair, move the left one slightly forward. 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 repetitions.
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 you go detailed program circuit training. 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.
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I hope you enjoy the exercises and enjoy the program. If you have any questions feel free to ask them in the comments.
