Almost every one of us wants to have a slender, toned body, especially in the summer season, when you want to impress others with your appearance on the beach. Only not everyone can afford to visit gyms: someone due to the lack of the necessary funds for this, someone due to other circumstances. How to build muscle without going to gyms and without having special equipment at hand?
Instructions
Step 1
At home, without having at hand special equipment, you can build muscles using bodyweight exercises. These exercises include push-ups, squats, twisting. Each of us knows this exercise. Push-ups develop the triceps, deltoid, and pectoral muscles. Push-ups are universal in that, by changing the position of the hands, we can shift the load from one muscle group to another: the closer we put our hands to each other, the stronger the load on the triceps is; the wider the arms are placed, the greater the load on the chest muscles. Performed in 4-5 approaches, the last two approaches to the state of "muscle failure".
Step 2
Squats. Also a familiar exercise. Squats strengthen your thigh muscles, as well as improve cardiovascular function and general endurance. To increase the load on the muscles, you can do squats on one leg:
• On a chair - standing with a supporting leg on a stool and hanging down the other leg;
• "Pistol" - squatting on one leg, pull the second in front of you. The exercise is suitable for daily performance; do 4-5 sets per workout, the last two sets - until the state of "failure".
Step 3
Twisting. An exercise that most people know as "abs". The technique is familiar to everyone: lying on your back and bending your knees, raise the upper body, bending at the lower back, and then smoothly return to its original position. Hands can be crossed over the chest, or clasped behind the head. To achieve a noticeable result, it is enough to perform the exercise daily in 4-5 approaches, 30-40 times.
Step 4
Swimming can also be attributed to exercises that do not require special equipment and devices. Swimming increases endurance, develops flexibility and improves performance. Swimming is a general strengthening activity, it uses all the main muscle groups: muscles of the abdomen, arms, shoulder girdle, thighs, buttocks. In addition to muscle training, swimming strengthens joints and makes them flexible.
