Undoubtedly, in order to achieve high results, you need to swing in the gym. However, many famous bodybuilders, before coming to the gym, rocked at home for years and created a very good foundation for the future.
Features of classes at home
When practicing the barbell at home, you should always remember that the barbell is a large and heavy object and it is very easy to damage the furniture. Therefore, you should make sure in advance that there is more than enough space for classes.
When training at home, in most cases there is no way to count on a safety net from the outside. Therefore, you should not choose too heavy weights. Muscles can be perfectly pumped with medium weights, using the correct technique, negative lowering and concentrated reps.
Available exercises
For the development of the calf muscles, calf raises with a barbell in lowered hands or toe raises with one leg without a barbell are well suited. At the same time, to increase the range of motion, a stand with a height of 2-4 cm is placed under the socks.
Squats with a barbell on the shoulders, lunges with a barbell on the shoulders are suitable for developing the hips at home. However, before and after each approach, the bar will have to be loaded onto your shoulders using only your hands, so the maximum weight will be limited by the strength of the muscles of the upper shoulder girdle. Therefore, you will have to use a large number of approaches and reps. You can get rid of this disadvantage by using squats with a barbell behind your back (hack squats), which give the maximum load on the quadriceps muscle of the thigh.
The long back muscles are swayed with a deadlift with a barbell. However, at home, the range of motion will be limited by the height of the pancakes. The solution may be to perform this exercise while standing on a chair or stool, but not every chair will support the weight of the practitioner along with the barbell. You can also use forward bends with a barbell on your shoulders - this is a fairly difficult exercise and is performed with a relatively light weight.
Bent over rows are used for the latissimus dorsi. Moreover, this exercise can be performed in two versions - pulling with a wide grip to the chest and pulling with a narrow grip to the stomach.
To pump the pectoral muscles, a simple bench is made - a fairly thick board is placed on two stools and bench presses are performed on it. By placing the board on a stool with one end and securing the other, you can perform incline bench presses to develop the upper part of the pectoral muscles. Bench press with a narrow grip allows you to additionally pump the internal bundles of the pectoral muscles.
The trapezius muscle is developed with two exercises. First, lifting the shoulders with a barbell in lowered hands forces the trapezoid to work in isolation. The second - lifting the bar to the chin with a narrow grip develops the trapezoid and deltas at the same time.
The deltoid muscles are developed by lifting a barbell from the chest or from behind the head. The first option develops the anterior lobes of the deltoid muscles, the second - the middle and posterior regions.
For biceps, barbell lifts for biceps are well suited, including a reverse grip - to increase the load on the muscles of the forearms. Triceps swing with the French press: lying down, a light barbell from an overhead position is lowered to the bridge of the nose and squeezed so that the elbows remain motionless.
