The beauty of the male body is, first of all, pumped up muscles and a toned belly. Those who do not have time to go to the gym, and have nothing to demonstrate to others, should think about doing a set of exercises at home.
Instructions
Step 1
Those wishing to achieve real results should remember that the exercises must be performed daily, and the class time should be at least one and a half hours. To increase muscle mass, you need to do exercises with a weight. You can take a backpack with a heavy book inside.
Step 2
The exercises will have to be performed on the floor and on the horizontal bar, so you need to hang the horizontal bar in a place convenient for you. Place your hands shoulder-width apart, grab the horizontal bar with your palms facing you, pull yourself up. You can build muscle by lowering and rising on the horizontal bar at the same speed. You need to breathe evenly, taking a breath while lifting, and exhaling when lowering.
Step 3
Change the grip, let all fingers "from above" cover the bar. Pull yourself so that the horizontal bar is "behind your head". Start with three pull-ups, gradually working your way up to your maximum.
Step 4
To distribute the load evenly, use a grip of 1.5 shoulder widths, further bringing this coefficient to 2. This exercise regime will pump up not only the muscles of the arms, but also the muscles of the back and abdominals.
Step 5
The next exercise is push-ups from the floor. "Load" your backpack with a load and perform an odd number of push-ups in one approach, leaning on your fists. Start with five push-ups, gradually increasing the number. Alternate sets with rest.
Step 6
To do the next exercise, find a fulcrum, it can be a sofa or a battery (put your feet under a sofa or a battery). Putting your hands behind your head, do the ups and downs of your torso with a backpack over your shoulders, trying to slowly bend in your back. Breathing should be even, in one approach, do 5 ups and downs.
Step 7
Sit on the floor with your knees bent at a 90⁰ angle. Place your feet under the battery. Lean back with your hands behind your head. As you rise, turn the body evenly, first to the right, then to the left. Do not lower your back to the floor, do up to 5 lifts per set.
Step 8
Do squats with extra weight in your hands. The back should be straight, stretch your arms forward, in one approach you need to squat up to 14 times.
After finishing the exercises, do not go to bed, it is better to take a short walk.
