Bodybuilding at home - how to do it

Content

• 1 Bodybuilding exercises at home
• 2 Exercises to develop neck muscles
• 3 Exercises to develop shoulder muscles
• 4 Exercises for developing arm muscles
• 5 Exercise to develop the muscles that rotate the hand
• 6 Exercises to develop the pectoral muscles
• 7 Exercises for developing the abdominal muscles 7.1 Exercise for developing the upper abs
• 7.2 Exercise for developing the upper and lower abs
• 7.3 Exercise to develop the lower abs
• 7.4 Exercise to develop side press

Initial complex

Bodybuilding, performed in natural home conditions, must begin with a certain initial complex:

• Be sure to perform squats with a load, developing the anterior femoral surface. The exercise options are different, some hold dumbbells with both hands and perform squats on both legs at once, others do this exercise by squatting on one of them, while holding dumbbells in the hand that is located on the side of the loaded leg. To increase the load, it is enough to use a bench. Standing on it with one foot, holding the dumbbell with your hand, you should lift up.
• The next exercise that begins bodybuilding, performed in natural home conditions, is performed in a similar way to lifting a barbell. Feet shoulder-width apart, back straight. To increase the load, you need to climb onto the bench.
• Lunges are performed by placing your working leg on a low step and holding dumbbells at your shoulders. Having made the deepest possible lunge forward, then smoothly straighten your leg. The loaded legs must be changed alternately.
• The basic exercise from which bodybuilding begins for the lower back muscles must be performed in natural home conditions quite slowly, holding dumbbells near your legs without bending your back. First of all, straighten your legs, followed by your back. You can increase the load by using a bench.
• Everyone is familiar with the exercise that strengthens the back muscles and is performed on the bar. The main thing is to pull yourself as close to your chest as possible.
• The same muscles are well strengthened by exercises during which dumbbells are pulled up in an inclined position.
• The pectoral muscles are developed by the dumbbell press, performed on a bench in a lying position. Also, for this purpose, it is necessary to spread the arms holding the dumbbells.
• To develop biceps in natural home conditions, bodybuilding involves alternately lifting weights on it in a sitting position. You can complicate the action by turning the brush.

For the first few days, it is advisable to exercise daily, gradually increasing the load. In this case, first they squeeze everything out of the muscles, then rest a little, then continue the load. Each exercise must be performed like this: first lift the dumbbell ten times, then let the muscles rest and lift it ten times again, rest, and then lift it again. When the muscles receive maximum load, the next time it will seem feasible, it will be possible to increase it.

Bodybuilding exercises at home[edit | edit code]

This section is intended for those who, for one reason or another, cannot attend the gym or spend most of their lives on business trips. What to do in this case? Should you put up with the ridicule of others about your growing belly and spend all your free time in front of the TV and computer? In no case!

You can keep your body in decent shape without gyms and expensive exercise equipment by setting aside a few minutes a day for this, anywhere and at any convenient time. The only condition for achieving quite decent results is regular training.

You need to start your classes with a warm-up, which is necessary for performing any physical exercise.

A set of bodybuilding exercises for beginners

If you decide to connect your life with bodybuilding, we recommend starting with a set of exercises for beginners. Such a program will help prepare your body for serious strength loads, so that in the future you will achieve ideal physical shape. We offer a set of bodybuilding exercises for the first three months of training: beginner athletes will be able to train both in the gym and at home.

If you are going to do exercises at home, you will still need equipment - dumbbells and barbells. Bodybuilding is not a sport in which you can work exclusively with your own weight.

Exercises to develop neck muscles[edit | edit code]

Exercise for the neck muscles located on the sides

• Press your right hand with your palm to your head (above the ear) and slowly tilt your head to the right several times, creating with your hand counteraction to the movement of the head with such force that after 8-10 attempts you will feel fatigue in the neck muscles.
• After this, repeat the exercise with your left hand.
• Tilts of the head to the left and right should be alternated.
• For greater effectiveness, the exercise is performed with maximum amplitude.
• The number of tilts in each direction is at least 10-15.

Exercise for the anterior neck muscles

• Press both palms to your forehead and tilt your head forward, creating resistance to the movement of your head with your hands.
• Take the starting position and repeat the tilt.
• You need to perform the exercise 8-10 times.

Exercise for the back muscles of the neck

• Place your hands clasped at the back of your head.
• Then tilt your head back, counteracting the movement of your head with your hands.

Exercises to develop shoulder muscles[edit | edit code]

Exercise to develop the anterior and middle part of the shoulder muscles

• Place your left hand on the inside of the elbow joint of your right hand bent at the elbow.
• Raise your right arm up, trying to get your elbow as high as possible. With your left hand, create resistance to this movement with an effort that allows you to do 8-12 repetitions.
• Repeat the exercise, changing hands.
• Each exercise should be performed 3-4 approaches.

Exercise to develop the back and middle part of the shoulder muscles

• Take the left hand, lowered down along the body, with the right hand by the wrist (or slightly higher) and lift it up, moving it to the side and bending it at the elbow.
• The resistance of the right hand should be such as to allow the movement to be performed 8-12 times.
• Repeat the exercise, changing the position of your hands.
• Each exercise requires 4-6 approaches.

Chest exercises for beginners

The most effective exercises for the pectoral muscles are known to everyone. This is a barbell and dumbbell bench press on a straight or inclined bench. Beginners to bodybuilding can also use dumbbell flyes while lying down. Technique:

1. Lie down on a bench and place your feet shoulder-width apart.
2. Take dumbbells and lift them up with your arms slightly bent.
3. Fix the angle at your elbows and do not change it when moving your arms.
4. Raise your arms to the sides as you inhale, try to lower the dumbbells as much as possible.
5. Bring your arms together as you exhale and tense your muscles as much as possible at the top point.

While working out in the gym, you can also do:

• Dips - including crossovers with a counterweight.
• Reduction of arms in the simulator.

Exercises for developing arm muscles[edit | edit code]

• Bend your lowered right arm at the elbow, providing resistance with your left (and vice versa). You can cup your palm or place your wrist over your wrist.
• Each hand needs to perform this exercise 10-12 times.
• As a result, you should complete 5-6 approaches.

Exercise opposite to the previous one

• Bend your right arm at the elbow, place the wrist of your left hand on the wrist of your right. Extend your bent right arm, counteracting the movement with your left hand, and then return to the starting position.
• Repeat the exercise 10-12 times for each hand.
• Both exercises allow you to train both biceps and triceps at the same time. Only in the first - mostly biceps, and in the second - triceps.

Exercises to develop the pectoral muscles[edit | edit code]

These are regular push-ups. They perfectly develop not only the chest, but also the lungs.

You can achieve better results by making the exercise more difficult by placing your feet on a stool or sofa, or placing two stools and resting your hands on them, which will increase the range of motion, increasing its effectiveness.

Push-ups also develop the muscles of the shoulders (especially the front part) and arms (triceps).

If there is not enough space, you can replace push-ups with the following exercise: clasp your hands in front of you and move your right elbow back (the lock is just below your right shoulder). Move the lock to your left shoulder, creating resistance with your left hand. Then change the direction of action and reaction. Perform the exercise 8-12 times in each direction.

Equipment for home bodybuilding

Many people can achieve their home bodybuilding goals using only their body weight. At the first stage, you will not need dumbbells, barbells, or even exercise equipment.

For some beginners, even a horizontal bar is too complex a sports equipment. If you cannot do at least 12 pull-ups, then you do not need to climb the horizontal bar. What kind of barbell and racks can we talk about then?

If you can't do 12 pull-ups, then at first you may not think about equipment for home bodybuilding.

Exercises to develop abdominal muscles[edit | edit code]

Regular rises from a lying to a sitting position will not give noticeable results and will take a lot of time.

It's better to do them differently.

Exercise for developing the upper abs[edit | edit code]

• Sit on a stool with your legs extended and hooked on the bottom edge of the furniture (sofa or cabinet). Bend back to the floor, then return to the starting position and lean forward as close to your feet as possible.
• The exercise should be repeated until fatigue sets in. Complete 3-4 approaches.

Exercise for developing the upper and lower abs[edit | edit code]

• Take a lying position on the floor, try to stand up, trying to achieve a vertical body position. If you can’t rise to straightened legs, you can bend them at the knees.
• Perform the exercise until you feel tired in 3-4 approaches.

Exercise for developing the lower abs[edit | edit code]

• Take a lying position on the floor, raise your legs without bending them at the knees.
• Perform 3-4 approaches.

Exercise to develop side press[edit | edit code]

• Lying on your side with your legs secured, lift your upper body, straining your lateral abdominal muscles. At first, performing the exercise may be difficult, but the muscles will still be trained due to static tension.
• Perform 3-4 approaches.

Shoulder exercises

"Military press"

The exercise is also called the standing barbell press.

1. Take the barbell: overhand grip, hands slightly wider than shoulder-width apart. Stand up straight, hold the bar with your arms outstretched, the bar touching your hips. Feet shoulder-width apart, knees slightly bent. One leg can be placed slightly forward for greater stability.
2. Raise the barbell to your chest so that the bar touches the top of your pectoral muscles. You have taken your starting position for the exercise.
3. Inhale and lift the barbell up above you. Exhale after you've completed the hardest part of the climb. At the top point, your arms should be straight and your shoulders raised. At this point you need to stay for a second.
4. Lower the bar to the starting position and repeat the movement the required number of times.

It is important to perform the military press at a uniform pace without jerking.

Barbell row to the chin

The exercise is performed standing.

1. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. The back should be straight and slightly arched at the lower back. Shoulders are down.
2. Pull the bar up, spread your elbows. In the upper part of the movement, the elbows should be at the level of the deltoids.
3. Slowly lower the bar and do the desired number of repetitions.

Exercises for developing back muscles[edit | edit code]

• Sit on the floor with your back to the stool, stretch your legs. Raise your body, resting your hands on a stool. Perform until you feel tired.

• Place a stick or a piece of metal pipe on two strong chairs, placed with their backs facing each other at a distance of 70 cm. Lying on the floor, grab the stick with your hands and lift your torso towards the stick, touching the floor only with your heels. Perform until obvious signs of fatigue appear.

• Take a lying position with your lower abdomen on a stool or chair with your legs fixed at floor level, bend down, then bend at the lower back and return to the starting position.

Bodybuilding for a freelancer

I will talk about home amateur natural (without pharmacology) bodybuilding, since I consider it the most suitable sport for a freelancer who works from home, I am such a freelancer, I have plenty of experience in both.

For what

Firstly, in a nutshell, why does a freelancer need sports at all? Sedentary work and irregular eating will sooner or later result in health problems for any person, even those who are not genetically inclined to be overweight. If you are now young, healthy and think that this will always happen and that you will not have a belly, excess weight, shortness of breath and constipation by the age of 25-30, you are deeply mistaken. And these are just the most obvious things; possible problems with the spine are much more serious. I won’t say anything about bad habits - I have no personal experience, but it is clear that neither alcohol nor smoking is in any way compatible with a healthy lifestyle, and especially bodybuilding. Therefore, you need to take care of your health constantly, and the sooner you start doing this, the better. Secondly, why bodybuilding, and not some other sport, is best suited for a freelancer. One of the reasons why a freelancer works from home is to save time, another is that at home he is his own boss, he depends only on himself and plans his own time. This is not why a freelancer works from home so that they have to spend time not on the way to work, but on the way to the gym or swimming pool. I can't imagine any other sport other than bodybuilding that could be done at home with the same success. A variety of street workouts, gymnastics, acrobatics, martial arts, running, skiing, dancing, cycling or swimming - everything requires either the street or another room, or an prohibitively large amount of free space. The only alternatives are boxing and chess. ))) But you won’t be able to thresh a pear for a long time, regularly and constantly, and your household and neighbors will go crazy, but I was joking about chess. Of course, there is an option - to buy home a cardio exercise machine such as a treadmill, ellipsoid, stepper or exercise bike, but I will say right away that it will not be enough. Such exercise machines are a light load, and you will certainly tone yourself up with regular exercise, but even to simply lose weight, you will have to do them for a very long time, and you can still forget about a good figure; you won’t get it with cardio alone. By a good figure, I naturally mean a beautiful, athletic, muscular body, which is difficult to acquire, easy to lose (not a fact) and impossible to forget. So if you need it too, read on.

At home or in the hall

So, we choose bodybuilding as a sport for a freelancer, but why at home, and not in the gym among other jocks. Maybe some of you are even so lucky that the nearest rocking chair is in the next house and you don’t need to waste time on the road. And even, let’s say, you have the opportunity to come to the gym and work out any time you want (and a freelancer’s work schedule is very variable), well, let’s imagine that the gym is open around the clock. However, in a public gym you will face problems that you will never have in a home gym:

1. The equipment or machine may be occupied by another athlete or a whole line of athletes and you will have to wait until it is free
2. The quality of the simulators may leave much to be desired
3. You may simply not find a barbell or dumbbell that suits your level.
4. There may be a shortage of pancakes of a certain weight and you will have to walk and collect them throughout the hall
5. There have been many sweaty backs lying on benches and exercise machines before you, and not everyone wipes themselves after themselves.
6. The smell in the gym with insufficient ventilation can be very annoying
7. In the gym, as in any public place, you must follow certain rules of safety and decency, for example, sorry, you cannot fart in a trivial way (and you may really want to during some exercises)
8. You need to carry a towel, sports shoes, a bag with clothes, water, etc. to the gym.
9. If you like to listen to music while working out, then you will have to either carry headphones with your phone/player to the gym and be afraid that it will all fall out of your pocket or accidentally get crushed by something, or listen to what’s playing there in the gym (if it’s playing )
10. You need to pay regularly for a gym membership, and the cooler and better quality the hall, the more

There is an opinion that there is a sports atmosphere in the gym, it’s easier to force yourself to work out there, there are coaches, cool exercise equipment, and other athletes who can provide backup and motivate you if necessary. I think that a freelancer doesn’t need all this, otherwise he wouldn’t be a freelancer, but would be working at some job for a stable salary, and if a freelancer could motivate himself to work from home, then he can motivate himself to bodybuilding. However, if you do not agree and you have such a strong motivation (and motivation is the main thing in bodybuilding) that you are willing to pay, endure all the shortcomings and go to a public gym, just so as not to have iron at home, then I continue to dissuade you.

Start with zero budget

If you are a beginner or you are young and until now you have only been doing physical education, then you do not need a gym or exercise equipment at all, and some heavy loads can even be harmful (for example, if your growth has not stopped yet - no squats with heavy weights on shoulders).
For the first year or two, at least, you can work out perfectly at home without buying anything, progress in muscle growth, test your motivation and prepare yourself for future work with heavy iron. To begin with, learn how to do pure push-ups from the floor 60 times, squat on one leg (pistol) 15 times, do pull-ups 20 times (unless, of course, you already have a horizontal bar at home, if not, don’t buy it on purpose, I’ll explain later why, especially a wall-mounted one, it’s better to go do pull-ups outside), you can pump up your abs while lying on the floor. Be sure to learn to breathe correctly - exhale with effort and count repetitions, for example, I like to count out loud and do not pronounce numbers greater than 10 so as not to lose my breath, i.e. 1 2… 10 ..1..2..20

These simple exercises allow you to increase and change the load, for example, you can raise your legs on a chair or sofa when doing push-ups, put your hands closer to each other, closer to your stomach - different parts of the pectoral muscles will sway, the triceps will engage, in general I consider push-ups one of the best exercises. Next, you will need weights and switch to sets (approaches), that is, you will have to do several repetitions of the same exercise with a short (1-1.5 minutes) rest between sets, for example, 3 sets of 8 repetitions of push-ups with a pause of 1 minute between sets.

About weights - you can fill your backpack with bottles of water or some other weight, I recommend using plastic bottles with sand (pour sand, pour water, screw on the lid). One such two-liter bottle weighs 4 kilograms - don’t drop it on your foot, it won’t seem like much. Two bottles are already 8 kg, and 4 are 16. I don’t think that at this stage you will need more than 8 two-liter bottles, and that’s only if you are a fan and manage to build yourself some kind of improvised barbell by hanging these on an iron bar bottles around the edges. From a more affordable option, you can tie two bottles with a rope, hang them around your neck, under a towel to avoid chafing, and do wide-grip push-ups from two stools and/or hang a backpack with such bottles on your back.

Do the same exercises with bottles (push-ups, squats, pull-ups) that you did without them before, gradually increasing the load (you can use bottles of different “calibers”, gradually approaching two-liter ones) and the number of repetitions, bringing to your “bottle-free” maximum - 4x20-25 push-ups will be enough. Drink kefir/milk regularly, eat cottage cheese, if you want to lose weight, limit yourself to sweet and fatty foods. Pump up your entire body in one workout, train either three times a week (Mon., Wed., Fri.), or 4 (Mon., Tue., Thu., Fri.) and continue exercising until you see look at your muscles in the mirror and you won’t feel like you don’t have enough bottles. I guarantee that it will take you a year to do all this from scratch.

Don’t bother with different online training programs, sports nutrition, etc., the only thing you need to do is know how many approaches and with what weight you did in the last workout, so in a week you can try to increase the weights or repetitions and set a new mini-record, for this you will need keep a notebook with statistics - a training diary, you can also write down your weight there, if you want, weigh yourself once a week. I am not listing all the possible exercises that can be done at this stage, there are thousands of them, but push-ups and squats are a must, and pull-ups are very, very desirable (all with weights). I won’t write down the technique for doing the exercises correctly either; on YouTube they talk about it and show it to everyone who is not too lazy.

Beginner gym at home

So, your motivation for bodybuilding is so strong that you decided to organize a gym at home.
Great, all that remains is to figure out how to do this in the least expensive and most compact way. Dimensions are very important, because your household is unlikely to allow you to turn around and, as a rule, the most you can count on is a corner in the room (or one and a half meters somewhere near the wall). If you can allocate a separate room, I envy you; I don’t have such an opportunity, like most residents of standard Russian two-room apartments or three-room apartments. But even with such a minimal space, everything can be organized very conveniently and comfortably, the main thing is not to follow the example of other people’s home rocking chairs, especially imported ones, where the bourgeois allocate entire garages and rooms, force them into racks with a bunch of dumbbells, exercise machines, barbells and other iron things that As a rule, it only takes up space and is not constantly used. Be smarter and assume, first of all, that all equipment can be easily put away after training, that during training there is enough space around and the efforts are not so heavy that you have to throw equipment on the floor, the neighbors below do not need to know that you are training at all , and I hope you also want to keep the floor in your room safe and sound. Therefore, read on about the optimal choice of equipment for your home, or even better, indoor gym.

Necessary and sufficient equipment:

1. Professional wall bars with three body kits
2. Removable horizontal bar (body kit for the wall)
3. Removable bars (body kit for the wall)
4. Removable bench for presses (body kit for the wall)
5. Two, or preferably four bars (25mm in diameter) for collapsible dumbbells (two long and two shorter)
6. Rubberized discs (plates) for dumbbells d26 (manufacturer: titan, barbell)

Let's start with dumbbells. Why dumbbells and not a barbell? Because moving even two 50-kilogram dumbbells is incomparably easier and simpler than moving a 100-kilogram barbell (what if it falls to the floor?). The range of exercises with two dumbbells is huge, it is many times wider and safer than with a barbell, especially if you have a bench press. With just one barbell, for example, you will not be able to do a variety of lifts, strain your arms one at a time, and you will be much more limited in the surrounding space. In fact, with just one barbell you can only perform the military press, squats, French press, biceps curl, standing row, deadlift, deadlift and bent-over row - 8 exercises in total, and the first two of them are very suitable for home risky in terms of dropping the barbell on the floor, which should never be allowed in an indoor gym. In short, you don’t need a barbell at first.

Discs

When it comes to weights, the main thing is not the weight, but the quantity, keep in mind that to progress the load you will have to add small weights from week to week so that the dumbbells become heavier and heavier each time, but without jerking, that is, you should ideally add half a kilo at a time, and the space on the dumbbell bar is limited and a bunch of identical discs on it simply cannot be removed. Heavy, large-diameter discs for dumbbells are already inconvenient, since they will stick into your elbows during presses. Therefore, all discs that are lighter than 5 kilograms should be 4 pieces (two for each dumbbell), “pockets” and a dozen - 8 or more, be guided by your strength. 8 “pockets” are two twenty-kilogram dumbbells, 8 tens are two forty-kilogram dumbbells, it won’t be long before you reach such a maximum, although of course different exercises require different weights of dumbbells. Naturally, you shouldn’t buy all the pancakes at once, I bet you won’t be able to do this; as a rule, there aren’t that many of them in the store. Buy more as your working weights grow; by the way, having a bunch of good pancakes is not such a cheap pleasure, so it’s better to spread it out over time - it will be both more convenient and less expensive.

Swedish wall with body kits

A professional wall bars are the basis for a number of very useful and important exercises, the value is not so much in it as such, but in the removable body kits; you will not climb the wall, but you will change the body kits, put them at different heights, put them aside for some exercises and hang it for others.
Choose a wall without a permanent horizontal bar, why I didn’t recommend a static horizontal bar before - imagine that you are climbing the bars onto the wall with weights, grab the horizontal bar, pull yourself up to failure, then with the last of your strength you climb back onto the wall and go down. No, you can, of course, immediately jump down, but this is not very fun for your feet and knees, especially when you have 8 kilograms hanging on your belt and another 8 in your backpack behind your back (remember the bottles from the zero budget?). Therefore, it is better not to suffer and buy a wall with a removable horizontal bar, so that you can adjust it in height, take it out and pull yourself up from the floor simply by tucking your legs. In addition, by lowering the horizontal bar onto the lower bars, you can do two excellent exercises for the triceps and back. The removable horizontal bar is the most important attachment for your wall bars. By the way, body kits can also be purchased not all at once, but one at a time as needed. The next kit is the bars. They are used to exercise the lower abs, pectoral muscles, triceps and partly the back. And finally, a bench for presses with hooks on the wall for different bars will replace push-ups, it will allow you to very efficiently pump the pectoral muscles with dumbbells at different angles, and in small things, you can sit on it, pump up your abs and lean on your hand during alternate dumbbell rows to the belt. After training, all the weights are hung back on the wall bars, the dumbbells are disassembled, the weights are folded into the corner and take up minimal space in your room. I’ll tell you and show you my indoor gym, how could I live without it? The wall bars I have are Kampfer KSW professional ceiling long, in fact, if you start Googling or typing “professional wall bars” into Yandex, that’s exactly what you’ll get to. There are two modifications of this wall - with fastening to the wall and against the floor and ceiling. I have the second option, it’s very convenient, reliable, you don’t need to drill anything, and if something happens you can move the wall (and with it the gym) to another place. All the crossbars are rubberized, the profiles are strong, neither the paint nor the rubber is peeling off anywhere, nothing is loose or wobbly for about 5 years with regular use, no complaints, I recommend it. By the way, there are a lot of different accessories for this wall, in addition to those that you need, that is, if there are children in the apartment, the wall will suit them perfectly. I bought both the wall and body kits through an online store, and I also advise you that they will deliver and assemble them (although I assembled everything myself). The other body kits that I have listed are all “original” for this wall, the only problem I had with the bench is that the backrest was initially attached to the frame with self-tapping screws, which fell out after a couple of training sessions, so I had to tear off the gasket and install the backrest (it’s made of thick plywood ) onto the bolts, and then attach the skin back with a furniture stapler, but after this “upgrade” nothing falls off, so keep that in mind. The bars also have a back with self-tapping screws, but it’s not critical and nothing falls off, the horizontal bar is excellent, there are no complaints about it at all. Here are pictures of my gym disassembled and reassembled.

You don’t have to pay attention to the barbell, I bought it mainly in order to properly carry two 10 kg weights home and to somehow diversify some of the exercises that I’m already tired of doing with dumbbells, I have old pieces of iron next to the wall as a reminder of where I started :), and the mat is optional. Pay attention to two short dumbbell bars with rubberized handles and two empty long ones - when the short weights stop being put away on the short ones, I switch to long ones and vice versa, when heavy weights can already be placed on short bars - I switch back to the short ones, this is what I did, for example, when I reached 20 kilograms on a dumbbell with four “pockets”.

Such an initial home gym may last you for 5 years, depending on your perseverance and patience, and you definitely do not need the next stage of an advanced home gym right away, and may never need it. By the way, don’t even think about jumping through stages, there’s no point in skipping the zero-budget stage and going straight to the first one - you’re just not ready for it, just like skipping the beginner gym stage and doing an advanced one straight away doesn’t make any sense - you won’t be able to handle it strength, besides, it will be very expensive, more expensive than the budget of an initial gym. Actually, I haven’t saved up for an advanced gym yet, I’m in the process and I can’t say that I’m ready for an advanced gym, the maximum possible weight on dumbbells has not yet ended. Well, for me it’s not so much the weight itself that plays a role, but the convenience of working with it; large weights on dumbbells impose some restrictions that you initially don’t even suspect and I know that I will have to change for further progress. In short, I’ll skip the advanced gym and won’t give any advice about it; I’ll go straight to recommendations on who to listen to and watch about bodybuilding on the Internet.

Who to listen to and watch on the Internet about bodybuilding

1. The initial stage is this guy: https://www.youtube.com/watch?v=KKLLlvyWtGU
2. Techniques for performing various exercises, diets - Denis Borisov (“Den4ik”), he has his own channel on YouTube where there is everything, but I recommend that you limit yourself only to technique and diets
3. Motivation, nutrition, training programs - Alexey Klakotsky (Alexei Shredder), a bodybuilder with extensive experience, a true 100% fan of natural bodybuilding.

These are the people who I liked the most and whose videos I find the most valuable and educational. I also give my recommendations for filtering and assimilating the entire volume of information about bodybuilding that is on the Internet in general and on YouTube in particular.

Recommendations

1. Keep in mind that many bodybuilders whose videos you see on the Internet are at least trainers in the gym and, at most, professional athletes who use pharmacology and use sports programs for it, and this is “not our method”
2. Most online bodybuilders don’t have a home gym; they work in the gym, film in the gym, show various exercises on machines that you simply cannot do at home, so filter out such videos right away
3. Most (if not all) barbell exercises have dumbbell equivalents.
4. Den4ik is a chemist and in long-term natural bodybuilding he has the same amount of experience that Shredder does not have
5. Shredder is a trainer and a fan, he has the opportunity to work out three to four hours a day, sit on a very strict diet, we can hardly handle such volumes with our freelancing, schedule and free time (I’m sure that ordinary people at ordinary work and in public there is no chance at all in the gym), but of course you need to strive
6. Most internet bodybuilders make money from this, you don't

Therefore, always think with your head, listen to different opinions, trust, but check, plan your time correctly and take care of your health. Good luck!

Exercises for developing leg muscles[edit | edit code]

Exercise to develop the quadriceps femoris[edit | edit code]

• Take a sitting position on a stool in such a way that your legs bent at the knees do not touch the floor, place the ankle of your right foot on the ankle of your left.
• Extend your left leg while resisting with your right leg. Repeat, changing the position of the legs.
• Perform the exercise 8-12 times.

• Sit on a stool with your legs together. Place your hands on your knees on the outer sides.
• Spread your legs to the sides as wide as possible, overcoming the resistance of your arms.
• Perform the exercise 8-12 times.

Exercises for developing leg biceps[edit | edit code]

• Lie on your stomach with your right ankle crossed over your left ankle.
• Bend your left leg, overcoming the resistance of your right.
• Perform the exercise 8-12 times.

• Sit on a stool, legs apart, rest your hands on your knees on the inside.
• Bring your legs together, overcoming the resistance of your arms.
• Perform the exercise 8-12 times.

Exercise to develop lower leg muscles[edit | edit code]

• Stand with your toes on the step so that your heels are as low as possible relative to your toes.
• Slowly stand on your toes and stay in this position for a while. Return to starting position.
• Repeat until muscles become tired.

How to pump up abs at home

Crunches are a great exercise for developing your abdominal muscles. It can be performed lying on your back on the floor, carpet, or even on a bed. The main thing is good fixation of the legs. It is also convenient to perform crunches on parallel bars, positioned perpendicular to them: the feet are fixed under the far bar, and the lower parts of the thighs are on the near bar. Another good abdominal exercise that develops mainly the lower part is raising the legs on the horizontal bar. Grab the horizontal bar with your hands and raise your legs straight at the knees in front of you to waist level or higher. Read more about how to pump up your abs in the gym in this article ; perhaps you can transfer some exercises for the gym to your home.

Exercises with dumbbells[edit | edit code]

Dumbbells will greatly diversify home exercises and make them more effective.

First of all, you need to choose their optimal weight (not too big and not too small), depending on which you can do a different number of approaches and repetitions in each approach.

Exercises for shoulder muscles[edit | edit code]

• Take a standing position with your elbows bent and dumbbells at head level. Raise dumbbells above your head.

• Take a sitting position, tilt your back 30° from the vertical position, dumbbells at head level. Raise your arms with dumbbells up.

• Take a standing position, raise your arms forward parallel to the floor, then spread them to the sides. Give up. It is advisable to perform the exercise with a slight delay in each position.

• Take a standing position, arms with dumbbells down. Raise your hands to your chin.

• Take a standing position, arms with dumbbells down. Raise the dumbbells above your head (in the first version of the exercise - your arms in front of you, in the second - to the sides).

Exercises for arm muscles[edit | edit code]

• Take a standing position, arms with dumbbells down. Raise the dumbbells by bending your elbows simultaneously or alternately.

• An exercise similar to the first, but using a reverse grip (back of the hand on top).

• Raise your straight arm with a dumbbell above your head, bend it at the elbow, lowering the dumbbell behind your head or in front of your face (in this case, the risk of forearm injuries is much lower). Straighten your arm. The exercise is repeated until fatigue appears, after which the hand is changed.

• Bend over with your arm resting on the table, keep your other arm bent at the elbow at an angle of 90° (the arm above the elbow is parallel to the floor, below the elbow is lowered down). Straighten your arm to a horizontal position. Repeat the exercise with the other hand.

• Take a standing position, dumbbells in your hands, palms down (up, to the sides). Raise them by bending your wrists.

Exercises to develop abdominal muscles[edit | edit code]

• Bend to the side opposite the hand that holds one or two dumbbells.
• The exercise is performed in the same way as the previous one, but dumbbells are held at the chest.

Exercises to develop chest muscles[edit | edit code]

For these exercises you will need a bench or two stools placed side by side.

• Take a lying position on a bench with your elbows bent, dumbbells at chest level. Raise your arms with dumbbells up.

• Take a lying position on a bench with straight arms, dumbbells below chest level. Spread your arms with dumbbells to the sides, lift them up until they touch the dumbbells.

Exercises for developing back muscles[edit | edit code]

• Take a position bending at an angle of 90°, arms down. Raise the dumbbells, spreading your arms to the sides.

• Rest your hand on a stool on the floor. Lower your other hand so that the dumbbell touches the floor. Raise the dumbbell to your chest, raising your elbow as high as possible. Repeat the exercise for the other hand.

• With dumbbells in your arms, bend over so that the dumbbells touch the floor. Return to starting position.

Exercises for developing leg muscles[edit | edit code]

All of these exercises (except for the first and third) are performed with dumbbells attached to the legs in the ankle area.

• Perform squats with dumbbells in your hands.

• Take a standing position, raise your leg with a dumbbell, bending at the knee and hip joint.

• Take a standing position, put one leg forward, take the other back. Sit down, bending the leg in front of you at the knee and leaving the one that is set back straight. Take the starting position. Repeat the exercise, changing the position of your legs, when fatigue sets in.

• Take a sitting position on a chair, grab the seat with your hands. Raise your legs, straightening them at the knees.

• Take a standing position, move your leg with a dumbbell attached to it to the side as high as possible. If you feel tired, repeat the exercise with the other leg.

• Take a lying position on your stomach, bend your legs with dumbbells at your knees.

• Take a standing position, bend your leg several times with a dumbbell at the knee. If you feel tired, repeat the exercise with the other leg.

• Take a standing position with your toes on the step. Holding dumbbells in your hands, rise onto your toes.

For those who have seriously decided to play sports, it is absolutely necessary to perform hygienic exercises in the morning.

Exercises for home[edit | edit code]

1. Exercises for home for triceps and pectoral muscles

Push-ups are an excellent exercise to do at home, which includes the triceps and pectoral muscles, with secondary use of the abdominal, back and leg muscles. There are various variations of push-ups that allow you to focus on different bundles of the pectoral muscles, or on the triceps, read more about this in the main article.

The main disadvantage of push-ups is the lack of body weight, which can be corrected by adding weights. This can be done using a backpack in which a load with the required weight is placed. In addition, the burden can be created by an assistant, putting pressure on the interscapular area of ​​the back, or by a girl sitting on her back. You can also perform push-ups on one arm, in which case the load on the arm muscles doubles.

Triceps and pectoral muscles are perfectly pumped on the uneven bars. Read:

Dips

At home, the bars can be replaced by two chairs with backs placed opposite each other, but without practice this can be dangerous.

2. Exercises for the thigh muscles at home

Squats are another basic exercise that can be easily done at home. As a burden, you can use a backpack with a load, or the weight of an assistant behind your back. By performing single-leg squats, you can double the load, so there may be no need for additional weights at all. Lunges are an effective compound exercise that works the quads, glutes, adductors, and hamstrings well. By varying the weight of the weight and the position of the legs, you can shift the emphasis of the load on certain muscles.

3. Biceps exercise for home

Biceps can be pumped up using a horizontal bar. Perform pull-ups with an underhand grip; you can use a backpack with weights if you do more than 15 pull-ups in one approach.

In addition, to load the biceps, you can use improvised weights, kettlebells and dumbbells, if you have access to them. Perform bicep curls with one or two arms.

If you have rubber or spring expanders, you can perfectly work out your biceps and brachialis by standing on one end of the expander with your foot and holding the other end in your bent arm.

4. Abdominal exercises for home

Crunches can be done at home on a carpet or even a bed. Assistance in fixing the legs is usually required.

Crunches can be performed on parallel bars. In this exercise, the body is positioned perpendicular to the bars, the feet are placed under the far bar, and the lower part of the thigh lies on the near bar.

Another great abdominal exercise is leg raises on the horizontal bar. Holding the horizontal bar with your hands, raise your legs straight at the knees in front of you.

5. Exercises for the back muscles at home.

The boat is an exercise for the lumbar muscles, which is performed while lying on the stomach, while the body bends in the lumbar region, and the head, arms and legs are pulled up.

Another exercise for back straighteners can be performed with an assistant. Lying face down on the bed, the torso hangs from the edge of the bed to the waist, the legs are held by an assistant on the bed. Perform back extensions.

You can work your upper back (latissimus muscles) while doing pull-ups on the horizontal bar. The grip is slightly wider than shoulder width.

If you have a rubber band/expander, you can effectively load the latissimus and rhomboid muscles with bent-over rows: step on the middle part of the band, bend over, and slowly pull the ends of the band to your waist under control (bent-over row).

The trapezius muscles work best when performing just one exercise: shrugs. As a weight, you can use any 2 weights (bags or buckets of water, whatever is more convenient for you) or a rubber band.

6. Exercises for the lower leg muscles

The calf muscles are brought into action when standing on your toes. Perform the exercise at home, to increase the load - on one leg. As a load, you can use a backpack, the weight of an assistant and other weights at your discretion.

7. Exercises for home on the muscles of the shoulders (deltas)

• House push-ups:

To perform it, take your usual lying position, but at the same time move your legs closer to your hands. Your legs and body should form a right angle (that’s why this type of exercise is called a “house”). The feet are supported on the toes. When you have accepted this position, you can proceed to the execution itself. As always, we lower ourselves to the floor with our whole body, after each repetition we do not throw our body, but smoothly return to the starting position. Do the required number of repetitions per set... Many people recommend doing push-ups to failure, in their opinion, this is the most effective way to pump up your shoulders.

• Upside down push-ups against a wall:

An excellent exercise that forces a lot of muscles to work, including the deltoids (all bundles). However, this type of push-up is not for beginners; it requires some preparation. The first thing to figure out is can you stand against a wall? And how long can you do this? If you can hold out in this position for at least a minute, then feel free to try push-ups. Handstand push-ups and hand walks are good exercises for developing shoulder mass.

Naturally, the “house” and wall-stand push-ups described above cannot be called simple exercises. The most important thing is to learn how to do push-ups in these positions at least 10 times, after which you can start using weights.

A rubber tourniquet is perfect for safe deep delta work.

On the front delts

:

1. Pull to the chin: stand with both feet in the middle of the tourniquet and, holding its ends, pull to the chin;
2. Raising your arms in front of you: the starting position is the same, stretch your straightened arms with a tourniquet in front of you until they are approximately parallel to the floor.

On the middle bun

:

1. We stand in the middle of the tourniquet and, holding its ends, pull our arms to the sides with the little finger up.

For rear delts

:

1. Pulling behind the back: the starting position is the same, pull the tourniquet back and to the sides;
2. Bent-over fly: starting position - legs together in the middle of the rope, the body is tilted, stretch the rope to the sides, the movement comes from the elbow (to properly distribute the load, try to keep your elbows perpendicular to the body).

Read also[edit | edit code]

• Bodybuilding at home
• Bodybuilding at home: exercises
• Bodybuilding equipment
• Workouts at home
• Home workouts for weight loss
• Home workout programs
• Bodyweight training program
• Bodybuilding workout at home
• Squats - home workout program
• Abs training program for home
• Cardio equipment for home
• Cardio training at home
• Home workouts: the best programs for home

Bodybuilding at home

So, can you do bodybuilding at home? Of course it is possible, and you can even achieve quite good results. What do we need for this? First of all, you need desire! If there is a desire, then you can move on to the second stage - collecting shells. We don't need a punching bag, like in the article about a mini gym, but we do need other equipment. Namely:

1. Dumbbells (all that you can get)
2. Weights (all that you can get)
3. Horizontal bar
4. Bars

I'm not talking about a barbell with a set of plates, since this is an expensive piece of equipment that not everyone can afford.

Here is the entire assortment we need for now

It doesn’t matter what kind of sport you want to do, you need to start from the base. There are not so few basic exercises in bodybuilding

We consider basic exercises to be exercises that involve many muscle groups and joints. What exercises do I suggest doing at home, on the basis of which you need to build a home training program.

These are the following exercises:

1. Kettlebell Squats
2. Dips with extra weight
3. Pull-ups with extra weight
4. Press kettlebells or dumbbells while standing or sitting

These exercises will be enough to get a beautiful body.

Kettlebell squats will help you engage almost every muscle in your body, but mainly your leg muscles, namely your quads, hamstrings, and glutes.

Dips primarily work the pectoral muscles, but also work the triceps and anterior deltoids.

Pull-ups will involve the entire mass of the back, biceps, and rear deltoids.

Pressing kettlebells or dumbbells, standing or seated, will engage the deltoids. When I talk about the bench press, I mean the press, and not the push, as in kettlebell lifting.

For training, you will also need a belt on which you will attach additional weight, but this should not be a problem. As for the training program, there is nothing complicated here. To get started, simply distribute these exercises over a three-day training program - Monday, Wednesday, Friday.

The listed exercises will help to use all the muscles of the body. The main thing is that the body receives sufficient load. You may also be interested in the article: “How many approaches and repetitions to do” - it will help you create your own training program.

There is no need to include isolated exercises in your workouts, since they only affect certain muscle groups, and at the same time take away your energy. It's better to concentrate on basic exercises. Bodybuilding at home is not difficult, you just need to prepare the equipment to practice. And don't forget about nutrition!