The gym is a pleasure that requires regular subscription payments. But it often happens that we cannot afford it, or we simply do not have enough time. There is a way out of this situation - to study at home. Of course, we will not achieve the same results as in the gym, but it is absolutely possible to gain muscle mass at home with a serious approach to exercise.
It is necessary
- - Kettlebell weighing 16-24 kg
- - Two medium dumbbells
- - Two heavy dumbbells
Instructions
Step 1
Use one kettlebell and four dumbbells. The kettlebell should be of average weight - from sixteen to twenty-four kilograms, while dumbbells should be of two different weights - medium and heavy, for different types of exercise.
Step 2
Use the following exercises to build your shoulders: - Raises over the sides of the middle dumbbells in a straight position
- Front lifts of medium dumbbells in a straight position
Heavy Dumbbell Ups: Do ten to twelve reps for each exercise, six reps each.
Step 3
Use the following exercises to work on your back: - Lower rows of heavy dumbbells in an inclined position
- Alternating kettlebell lower rods with knee rest on the chair
- Two-handed kettlebell rows in a standing position from the waist to the level of the collarbone Do each exercise for eight to ten repetitions, five approaches each.
Step 4
To build your biceps, use the following exercises: - Alternating lifting of medium dumbbells in a standing position
- Alternate lifting of medium dumbbells with an emphasis on the elbow on the knee Do each exercise for ten to twelve repetitions, six repetitions each.
Step 5
To build triceps, do the following exercises: - Push-ups on the fists
- Extension of the arms with medium dumbbells in a position with the knee on the chair
- Alternate extension of the arms with medium dumbbells from behind the head Do each exercise for eight to ten repetitions, five sets each.
Step 6
To work on the abs, use the following exercises: - Straight crunches in a prone position
- Lateral crunches in a prone position
- Lying leg raises
- Bending to the sides in a standing position Do each exercise for eight to ten repetitions, five approaches each.
Step 7
Use the following exercises to work out the pectoral muscles: - Push-ups on wide arms
- Push-ups on wide arms with a clap. Do eight to ten repetitions of each exercise, six sets each.
Step 8
To pump your calves, stand on the toes of one leg, picking up a weight. Rise all the way on one leg, then freeze until you feel a burning sensation. Do this exercise for six sets of fifteen to twenty repetitions each.
