A beautiful, relief body is everyone's dream. In addition to external attractiveness, this is an indicator of strength and health, which can still be achieved without leaving home.
Instructions
Step 1
First, you need to know your abilities at the start. Try push-ups, pull-ups, squats. Record your results. They will help you to compare with your subsequent successes and to analyze what you have in terms of physical development before starting the course.
You can do without expensive simulators and instructors if you know what to do.
Step 2
Proper nutrition and healthy sleep. Muscles do not grow during exercise and do not grow on their own. Hence the above two points follow. The most basic and effective natural food that contributes to the development of physical condition is meat (primarily beef) and eggs. Potatoes and fish are fine too. For general balance and health of the body, fruits are definitely needed. Of course, we will do without any steroids.
Good sleep is also very important. All the main processes (including the formation of muscle mass) occur during this period.
Step 3
Actually, the exercises themselves. It all depends on your imagination and what your apartment allows you. Ideally, you need to hang a crossbar somewhere in the doorway. It is unlikely that you can train a wide grip on it, but exercises such as pull-ups and raising straight legs straight up are very important and effective. Aside from your dedicated workout time, there's nothing stopping you from doing multiple pull-ups every time you just walk past the bar. The main thing is to do it regularly, then the result will not be long in coming.
Step 4
Ab exercises can be done using a sofa or chair on the floor, using furniture as a leg restraint. Traditional lifts of the upper body to touch (straight or with a turn), raising the legs vertically upwards, a bicycle, a birch tree and so on will help here. Again, it all depends on your imagination.
Step 5
Over time, you can spend money, for example, on dumbbells. They are relatively inexpensive, so 2 10 kg dumbbells with interchangeable weights can be easily purchased for 2,000 rubles. In the future, it will be possible to buy separately only the pancakes necessary to increase the weight, which will cost less than whole dumbbells. For training, use various options for extending the arms with dumbbells horizontally or vertically, bench press, lifting dumbbells from floor to chest in an incline, etc.
Step 6
Pay attention to the amount of weight you lift per workout, rather than the number of repetitions. By the way, all exercises must be performed smoothly, without jerking, to increase efficiency and eliminate the risk of injury. Especially at first, and in general, it is always not worth abusing - it is a mistake to think that if you do 1000 push-ups, and not 100, then the effect will be 10 times greater. Rather, on the contrary, from overloading you will be as many times worse. Exercise regularly, several times a week for about an hour or more, and you will achieve the desired effect.
It is believed that in a year, with the right approach, you can add up to 10% of the total body weight in muscle mass, which, you see, is quite a lot. Especially if you take a longer perspective into consideration.
