In the modern pace of life, there is not always free time to visit gyms and clubs. You can also pump up your body at home. This will require basic sports equipment.
Helpful hints
To quickly and effectively pump up your body at home, you need to draw up an accurate training schedule and stick to it. Experts recommend conducting classes 2-3 times a week with a break of several days. The duration of each workout should be 40-90 minutes, depending on your goals and overall fitness. Classes should start with a light warm-up, which will warm up all the muscles in the body. Thus, you will be able to avoid various kinds of injuries and sprains. After that, you can safely proceed to the basic exercises.
A set of exercises
In order to build up the muscles of the arms, you will need additional sports equipment - dumbbells. To perform the exercise, stand up straight. Take dumbbells in your hands and alternately bend them at the elbows. The exercise is performed 10-15 times for each hand.
The starting position of the next exercise is sitting on a chair, legs slightly apart on the sides. You need to take a dumbbell in your right hand. Gradually lower it to the floor so that the elbow touches the middle of the thigh of your right leg. Gently return to the starting position. Repeat the exercise in 2 sets, 15-18 times on each hand.
The next exercise is for pumping the left belt. Place your hands with dumbbells on the sides. Squeeze them slowly at the elbows, touching the shoulders with the dumbbells. Please note: the back should be flat and not bend. Unclenching your elbows, raise your hands up. Repeat the exercise 10-12 times in 3 sets.
Push-ups are most effective for pumping chest muscles. Place your hands with your fingers forward as close to your chest as possible. The exercise should be performed 10-15 times in 2-3 sets. To increase the load, you can hang a backpack full of books on your back.
To build up your back muscles, lie on your stomach. Put your hands behind your head, clasping them in the lock. Gradually lift your ribcage off the floor. Fix the position at the end point. Please note: when performing the exercise, the head should stretch upward. Gently return to the original position. Repeat the exercise 10-12 times in 3 sets.
Exercise for the upper abdominal muscles is familiar to many of the physical education lessons in school. Lie on a flat surface. Place your hands behind your head. Bend your legs slightly at the knees, spreading them shoulder-width apart. Slowly lift your torso without bending your spine. Lock the end point for 3-5 seconds. Gently return to the starting position. Repeat the exercise 10-15 times in 3 sets.
To build up your lower abdominal muscles, lie on a hill so that your lower torso hangs down a little. Gradually raise your legs to your chest, bending them at the knees. Perform 3 sets of 20 reps.
Lie on a hard surface. Place your hands along the body. Slowly lift your straight legs up at a 45-degree angle. Lock the end point for 10 seconds. Return to starting position. Repeat the exercise 15-18 times.
You can build up your leg muscles at home with squats. There are also some nuances here. If you do not deep squats, the main load will fall on the hips. Squat as low as possible to build your glutes. Repeat the exercise 15-20 times in 3 sets.
