Men, just like women, want a beautiful body. However, in the overwhelming majority, it does not come to practice due to the lack of time for visits to the gym. Speaking about pumping up the body with the help of simulators, do not forget that you can build muscle without buying a gym membership and without any additional devices.
It is necessary
- - mat;
- - cargo (backpack with books).
Instructions
Step 1
It is quite possible to build muscle at home without the use of simulators, but for this you should spend at least an hour a day on exercise. For a positive result, artificially increase the weight during exercise, for example, put on a backpack full of books. The main thing is that in addition to your own weight, there should be some kind of load.
Step 2
An effective way to build muscle is to do push-ups. It is advisable to perform this exercise with clenched fists. Cross your feet, hang a load in the form of a backpack or other weight on your back. Inhaling, gently lower, then as you exhale, rise. Moreover, you should go up twice as fast as you go down. Push up until you are completely tired. This exercise uses the triceps and pectoral muscles. The wider the arms are spread, the more the upper chest muscles work.
Step 3
Stretch to build up your pectoral muscles. To do this, place two chairs so that they are slightly wider than your shoulders, at the level of your collarbones. Place your legs on the sofa, preferably just above the level of the chairs. When push-ups, try to sag deeply with a straight body until you feel a pulling pain in your chest. The number of repetitions depends on your fitness. Do the exercises 10 times in 4 sets.
Step 4
The next step is the development of the abdominal muscles. Lay a rug and lie on your back, bend your knees at right angles and find support for your feet (put your feet under the battery or under the sofa), hands behind your head. Start slowly ascending, alternating each ascent by turning the body to the right and left. You should not give all your best right away, otherwise you will regret it the next morning. A great start can quickly fizzle out.
Step 5
You can develop your leg muscles by running. But if running does not suit you for any reason, use the tried and true method - squats, which must be performed efficiently. The back is arched, the hips are parallel to the floor, the feet do not come off the stop. The best effect can be achieved if the squats are performed with additional load (the weight should not be large, otherwise the back will hurt). Start with 20 squats a day, gradually work your way up to 100.
Step 6
Back muscles also need training, exercises will help improve posture and relieve stress on the spine. To do this, lie on your stomach, keep your legs straight, socks together, bend your arms at the elbows. Cross your palms and rest your chin on them. As you inhale, raise your arms (without lifting from your chin) together with your shoulders. Exhale as you exhale. Repeat this exercise 10-15 times.
