Some amateur athletes do not have the opportunity to buy expensive gym or fitness center passes. But the goal to build beautiful muscles always remains. For this, you can use your home space. Muscle pumping in this case has some peculiarities.
Necessary
- - drill;
- - screws;
- - crossbar;
- - bars;
- - cargo;
- - training mat.
Instructions
Step 1
Equip a horizontal bar and parallel bars at home. If you don't have the opportunity to buy large gyms, make your own small sports corner. Drill two holes in opposite walls with a drill. Then just insert the bar into them. The bars are attached in the same way, only you will need to select a separate place in the wall, also make two holes and screw the fastening beams with screws. When you have your basic shells ready, get a floor mat to do abs.
Step 2
Find the weights at hand. You will need any weights, dumbbells and weights. If there is an opportunity to borrow a small barbell, use it! All this will be needed for additional load in the basic exercises for home training.
Step 3
Train three times a week. Building a muscular body at home or in a gym differs only in the presence of iron. Otherwise, the principles are the same. For muscles to grow, they need rest and nutrition. Do no more than 2-3 exercises in one workout.
Step 4
Work the first day on the chest, the second on the back, and the third on the legs. For the development of the pectoral muscles, push-ups from the bars and from the floor are suitable. For the back - pull-ups with different grips (wide, narrow, medium). For legs - squats with dumbbells, with weights. In each of 4-5 approaches, do at least 8-10 times. Rest for about 3 minutes between each set and start again with the exercise. Also, as your muscle mass grows, hang the weights on your back in pull-ups and push-ups from the bars.
Step 5
Also add ab exercises after working out the underlying muscles. They can be lifting the torso while lying on your back. Place your hands behind your head and lift your body up off the floor so that you feel the tension in your abdominal muscles. Do this exercise 100 times each workout.
Step 6
Create a nutritional program for building a muscular body. It is impossible to build a muscular body without eating a healthy diet. Your food should contain fats, proteins and carbohydrates. Consume at least 200 grams of protein daily. Eat every 3-3.5 hours so that your muscles always have a supply of nutrients.
