To obtain steel muscles and a slim figure, it is not necessary to immediately expose yourself to heavy loads in the gym. You can build up at home by following certain guidelines.
It is necessary
- - expander;
- - dumbbells.
Instructions
Step 1
It is impossible to build up at home without a pre-drawn training plan. Allocate 1-1.5 hours for them in the morning or evening. It is better to arrange the training days not one after another, but after one or two, so that the muscles have time to recover and get the opportunity for growth.
Step 2
Divide each workout into several stages. You can work out all muscle groups in one session, however, this method of exercise is more suitable for those who want to lose weight and normalize their weight, as well as achieve body relief, since the body will have less time to recover, and frequent muscle tension will lead to their thinning. To really build up at home, load only 2-3 muscle groups in one workout, for example, on the legs and back or chest and arms, etc.
Step 3
Choose the right exercises that will provide the muscle growth you need. Even in the absence of home exercise equipment, you can take advantage of some effective exercises without the use of special equipment and weights. For example, to train your chest, use push-ups from the floor, setting your arms wider or narrower to work out the outside and inside of the muscles. Perform push-ups in such a way that it is the pectoral muscles that contract, and not the arms. Given that you are working without weights, do 15-20 reps for 3-4 sets.
Step 4
To build up your leg muscles at home, do squats with your legs slightly wider than shoulder width apart and your arms behind your head. Straighten your back and lean forward slightly. Do at least 20 squats in 3-4 approaches, while doing them slowly, trying to strain your thigh muscles as much as possible. Don't forget your calf muscles. To work them out, you can slowly rise on your toes, holding, for example, the door handle. These muscles are considered some of the most stubborn, so do 25-30 reps for 4-5 sets.
Step 5
To train your back, you can purchase an inexpensive expander that does not take up much space in the house and at the same time helps to get sufficiently prominent latissimus muscles. Extend your arms with an expander in front of you and, straining your back muscles, spread your arms to the sides until they stop, then slowly return them to their original position. Do 3-4 sets of 10-15 reps.
Step 6
You can also pump up the muscles of the arms at home using an expander or purchase dumbbells of compact sizes that are suitable for weight. To train your biceps, while standing upright, rest your right foot on one of the expander handles. Keeping the other handle pressed to the body with your right hand, lift it up, bending your elbow, and slowly lower it back. Do 10-15 reps in 3-4 sets for each arm. To build triceps, spread the expander or dumbbells in front of you, bending your arms only at the elbows, performing the same number of repetitions as for the biceps.
Step 7
Taking the dumbbells in your hands or taking the same position with the expander, as in the triceps exercise, raise your arms alternately with weights upward forward and to the side to load the front, side and back bundles of the deltoid muscles. Do 10-15 reps for 3-4 sets to get prominent shoulder muscles.
Step 8
Finish your workout with your abs. To do this, take a lying position on the floor, fold your arms behind your head, and bend your legs slightly at the knees. Raise your body and legs up, trying to reach your knees with your chest. The abdominal muscles are very moody. Work them on each workout in 3-4 approaches until you feel tired.
Step 9
Follow the correct diet, otherwise you will not be able to pump up well at home. Reduce the amount of fat and carbohydrates you eat and at the same time bring the amount of protein consumed to 1-2 grams per kilogram of your body per day. Eat small meals 4-5 times a day. Drink at least 1 to 2 liters of water per day.
