Salute to all lovers healthy lifestyle life. Today, once again, we turn to the question of how to properly swing 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 relief press and outlined 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, which, your workouts will not only not bring you results, in the form sports figure, would 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 by good nutrition, I do not mean that you need to start eating like an elephant everything that comes to hand. By good nutrition, I mean the following:
- you definitely need to increase the intake of protein foods (meat, eggs, fish, cottage cheese), if for an ordinary person the protein intake is 0.5 grams per kilogram of weight, then you need to consume 1.5 proteins per kilogram of body weight;
- It is very important to reduce the intake of carbohydrates, we need carbohydrates for life support and for energy, which will be needed during training. Therefore, we reduce the consumption of carbohydrates, especially fast ones (sugar, bread, buns). We use slow carbohydrates (oatmeal, buckwheat, pasta) and only in the first half of the day. Your dinner should consist entirely of protein foods, plus some vegetables or fruits.
2. We talked about nutrition, now we move on to training. Since our muscles will not receive a serious load, in the form of heavy dumbbells and barbells, we will expose our muscles to other stresses. We will use circuit training and cardio loads. Cardio training, not only will it help you “pump” your endurance, it will also help you get rid of excess weight. By using circuit 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 reps.
Push-ups on chairs
Take two chairs (prepare them in advance). Throw your legs on one, rest your hands on the second. Push-ups, feel how the triceps work? Wonderful. 
Push up like this 12 times and proceed to the last exercise.
Hanging leg raise
Hang on the horizontal bar and raise your legs as high as possible. Take your time, don't swing, do controlled lifts and feel the work of the press. 
Do 12 lifts.
Congratulations, you have completed the first circle of 7 exercises, now rest for a couple of minutes and repeat the circle again. Do at least 4 laps. If you do not have a horizontal bar at home, then you can go to the nearest sports ground and train there.
Home workout program
As I promised, here is a detailed circuit training program for you. You will have to train 4 times a week: Monday, Wednesday, Thursday and Saturday. On rest days, I recommend stretching or jogging. Every week, try to increase the number of circles or the number of repetitions in the exercises. Choose yourself.
***
I hope you enjoy the exercises and enjoy the program. If you have any questions feel free to ask them in the comments.
Having learned to competently make a training schedule and having mastered correct techniques lifting weights, you will get a great chance to get in shape and get all the benefits that the gym has to offer. Read on to find out how to start pumping iron the right way.
Steps
Click right
-
Choose the appropriate weight. When you first start to swing, it is difficult to determine how much weight you need. Don't start with too much weight - you'll run out of steam after the first two reps, and it takes a lot of reps to build muscle properly. You don't need too light weight. The ability to correctly select weights requires a certain amount of experience.
- Figure out how many reps to do on the exercise you're working on. If you're doing the bench press, you need to do more than 3-4 sets for the muscles to grow, so you need to find a weight that you can do 10, 15, or 20 reps before the muscles fail.
- Muscle failure is the point where you can no longer physically do an exercise without help. The more you swing, the more you get used to that feeling of muscle failure, and with experience you can push that moment further and further away.
- Ideally, the muscles should fail at the same time as your last required rep. Take the maximum big weight, with which you will be able to complete all the planned repetitions.
-
Press slowly and evenly. Quickly work out a workout - not The best way Maximize the benefits of lifting weights. Do not rush - it is dangerous with injuries and wasted time. It is better to do fewer reps slowly and correctly than to take too much weight and try to do as fast and as many as possible.
- Set aside at least an hour for a good workout. Do not work more than a few hours, try to train for half an hour without breaks, so as not to harm your health.
-
Per 50 minutes do not eat anything before training, otherwise you may start colic.
- But you also don’t need to exercise on an empty stomach, otherwise you will not have the energy for exercise. eat in 1-2 hours before your workout and snack on some fruit 15 minutes before it starts if you feel hungry again.
-
Do a warm-up before your workout. It will oxygenate the bloodstream and muscles. It will also prevent or at least reduce post-workout pain.
- The standard warm-up consists of 5 push-ups and 5 sit-ups. After doing both, rest for 30 seconds. Repeat in the same way, but for 10 repetitions, and again rest for 30 seconds. 20 times, rest. After that, back to 10 and 5 reps. Then, stretch your core muscles, do squats, and repeat the stretch.
-
Do some relaxation exercises after your workout. It can be just a stretch or everything that was included in the warm-up. The goal is to gradually lower the heart rate and prepare the body for rest.
We train hands
Doing the bench press . The bench press is probably one of the most popular exercises in weightlifting and is performed in the following way. You lie on your back, usually on a bench, and lift the weight straight up from your chest. It is a very smart idea to use a spotter (a person who will belay you or a special rack with hooks), especially if you are not yet very aware of how much weight you need to take.
- Grab the bar firmly, shoulder-width apart. You must hold the bar very firmly to create tension and flexibility in the biceps, shoulders and torso muscles. Take a deep breath as you lift your chest up and press your shoulder blades back down onto the bench.
- Place your feet and press them to the floor as you remove the barbell. Move the bar directly over the chest and keep the muscles in tension.
- Don't drop the weight, lower it in a straight line, slowly and evenly, until it touches your chest. Without letting your chest muscles clench or lose tension, push up, pushing up with your legs and arms to bring the bar back up to the top position.
- Start with a weight that you can easily work with and develop your form. Always call a spotter (assistant), especially at the beginning when you are just starting out.
-
Do dumbbell presses. The dumbbell press involves a similar technique to the barbell bench press, but is performed by lifting a single dumbbell in each hand rather than one weight with both hands at the same time.
- Take a dumbbell of the appropriate weight in each hand and lift them vertically up from your chest from a prone position. Lower them down slowly and evenly until the dumbbell touches the chest between the shoulder and the nipple. Bring them back up until they touch each other, vertically above you.
- To perform a different but similar exercise, do a fly-out, keeping your arms perfectly straight and dropping them to your sides. The previous exercise is mostly pushing the weight up, while the fly is more like flapping your wings.
- To work a slightly different muscle group, you can do a bench press with a barbell and dumbbells on an incline bench. The technique is basically the same, but when you press the barbell or dumbbells vertically up, the lifts will be done at a different angle to the torso, forcing other muscles to work.
-
Rise to the chest with biceps. To pump up the biceps, do lifts from a standing or sitting position, bending your arms at the elbow and lifting the dumbbells towards you. Choose an appropriate weight, lower the dumbbells down, one in each hand, and lift them up to your chest, contracting your biceps.
- The dumbbells should be parallel to you. Raise them to your chest, turn them around so that your palm is facing you.
- You can do it alternately with each hand, or you can do it several times before changing hands.
-
Do dumbbell rows. Dumbbell row - good exercise to complete the arm workout. With your knee on the bench, you raise the dumbbell from the bottom up to your chest. Train first one hand, then the other.
- Get on one knee and rest your hand on the ground or on a bench.
- Take a dumbbell with the appropriate weight in your hand and lift it from the ground to your chest. Change side.
We train legs
Do a few squats. Most gyms have a quad set, which is the largest muscle group in the legs. This is another exercise in which the help of a spotter or a special grappling rack is also important, especially if you are just starting out. Use the same principle of weight selection as in the bench press, place the dumbbells on your shoulders in a standing position.
- While the weight is still on, put your hands in the same position as for the dumbbell press, climb up on it, place the dumbbells across your shoulders behind your head.
- Take the weight off the rack and take a good step back. Stand with your feet shoulder-width apart and keep your head straight. It is very important to keep your back straight throughout the exercise, otherwise you risk injuring it.
- To squat, bend your knees and hips, creating a parallel line with the ground. Freeze for a second before returning to the starting standing position.
-
Rise up. Use the same technique as in the squat, take the weight on your back, stand in front of a box, a solid bench or platform.
- Stand with feet hip-width apart, lift one knee up and place on a box. The thigh should be parallel to the floor. Step up and place your other foot on a box or elevated platform.
- Reverse the motion by bending the knee and hip of your lead leg and stepping back.
-
Lunges with dumbbells. Try the basic lunge exercise, holding the dumbbells in your hands as if you are working on the biceps (raise to the chest), this is a great workout for the whole leg. To perform a proper lunge, keep your back straight, torso shortened, legs and head facing forward.
- To lunge, step forward with one foot, heel going first.
- Lower yourself gradually until your back knee touches the floor.
- Press back with your lead foot so that the leg is again in a straight position. Straighten up completely to complete the rep. Do the same number of repetitions on each side.
Any man who wants to be respected in society, not only for his mind, often thinks about his physical data. However, it is one thing to think about it, and another thing to start.
This article will tell you in the most direct way how exactly you need to act so that your progress in fitness will amaze those around you.
Where to practice - at home or in the gym?
Often people who are far from sports have a question: where is it better to train, in the gym or at home? The answer depends on your goals. If the task is to acquire voluminous harmonious muscles, then there is only one way - a fitness center or gym.
And if you just want to change your physique a little, then home workouts will do, but without additional weight, progress will quickly stop, and buying dumbbells and barbells at home will cost hardly less than a subscription to the gym.
Therefore, after studying at home, in order to continue to grow and develop, in any case, you need to go to sport Club. Is there any point in wasting time at home, when it will be possible to study in a specially equipped center with much more comfort and progress?
How to start exercising?
To start training, you should definitely set yourself a goal, because the right motivation is already half the victory.
Most readers don't need extra motivation because main motivation- reflection in the mirror. And if someone tells you that he would not like to gain a few kilograms of quality muscle mass, then, believe me, he is at least disingenuous.
Classes should begin with an examination by a doctor, if you have not done this before. After all, perhaps some exercises should be excluded from training program(more on the program below).
This sometimes happens, for example, with back or neck injuries, but even if you have such problems, then do not be discouraged, there are now a huge number of exercises and there are different ways work on certain muscles that can be used even with injuries.
When the first stage is completed, it's time to move on to buying a subscription. There will not be perfect advice here, but it is still better to visit a gym that is located near your home, work or study, because rest is very important after a workout.
At the moment, there is such an abundance of fitness centers that any reader will find a gym to their liking. The only one practical advice to give: do not skimp on your health. After all, with rare exceptions, the price is directly proportional to the quality of the services provided.
Agree, swimming in a warm pool and visiting after a workout is not only very pleasant, but also useful.
Warm up
Whatever sport you do, you should remember one very important thing, without which training will not only not bring results, but can also harm your health. It's about the workout.
After all heavy weights, without which training for gaining muscle mass is unthinkable, will have a destructive effect on unheated muscles and joints.
Agree, it would be a shame to get seriously injured because you wanted to save 5-10 minutes on simple warm-up exercises.
How exactly to warm up is still known from school physical education lessons: simple moves starting from the top of the body.
Also, before each exercise, you should do several approaches with big weights, gradually increasing the weight to the working. This will perfectly warm up the muscles and joints and protect against injury.
Training program how to pump muscles correctly
On the initial stage the following scheme is most suitable: 1st workout: legs, shoulders, 2nd: chest, tricps, 3rd back, biceps.
Small is the weight with which we are able to perform a large number of repetitions (15 or more). It can be concluded that this weight is about half the one-time maximum.
Professional bodybuilders know that when working with low weight and using a high number of repetitions, only slow fibers, which are not responsible for the strength and mass of muscles. It follows that if your plans are to pump up large and strong muscles, then you need to work with heavy weights and perform 6-12 repetitions in the approach. This is the only way to turn slow fibers into work and make the muscles grow.
It makes sense to train with small weights if you have already pumped up a sufficiently large mass of muscles and you need to work to burn fat (drying). But even in this case, you must work to failure and select such a weight on the projectile that after completing 15-20 repetitions there is no more strength left for the next repetition. If you do not feel particularly tired, then you need to increase the weight on the projectile - otherwise, do not expect results.
Next important point. When working with low weight, it is necessary to reduce the break (rest) between sets. It is important to prevent the outflow of blood from the muscles: by reducing the rest between sets, you will solve this problem. I believe that 40-60 seconds will be enough to rest and recuperate before the next set.
When should light weights be used?
- When pumping
- When working explosively
- When training to burn fat
- When you need to take a break from hard work after exhausting strength training
- In a state of overtraining
- When recovering from injuries
And remember - small weights are good in small quantities. The basis of your program is heavy volume training. Light weight work should be supportive.
The need to work with large weights
Question: You constantly emphasize the need for hard work with heavy weights. You have said many times that hard work is necessary for effective growth. And yet, I know a bodybuilder who wins competitions and yet doesn't push himself too hard in training. He trains lightly and gains amazing mass. How so?
Answer: The information we give is aimed at supporting the average practitioner. This is a man who needs help, a guy who has trouble gaining weight, who sweats in buckets and stays up at night trying to figure out if it's worth it. For him, hard work and heavy weights are necessary. He won't grow up without them. He needs to throw coal into his firebox for every meter of the way, and anyone who convinces him otherwise is lying.
Some, however, are more fortunate. They are different from us mere mortals. These are what we call "easygainers" and they are luckier than the devil himself. You can admire them. Feel free to envy if you like it. Just don't make the mistake of trying to rock like them. You will be finished.
Easy Gainers can break all the rules and keep growing. They can wave light dumbbells and grow arms like Arnold Schwarzenegger. They can eat tutti frutti ice cream and win a prize for better development abdominal muscles in competition. You have to put up with their existence only because it is against the law to poison them.
One of my most physically developed friends spends half an hour in training and has never eaten supplements in his life. He's too lazy to squat, and grows just fine without it. But the main thing to remember is that this type of people is unusual. They don't compile statistics. Does he have a special metabolism or something else that allows him to build up big muscles with little physical effort and even less mental effort.
Very, very few people can train this way and still grow. If you can – if you are an easygainer – then you are wasting your time on our articles. You don't need help. If you are not an easygainer - if your fate is as hard as everyone else's - do not get confused and do not go astray. You can't swing like an easygainer and succeed. It has innate advantages that you don't have.