Home workout program for men

How to swing at home

Nutrition . To pump up at home, in addition to a properly selected training program, you need to pay attention to such an important component as proper nutrition. The success of training and the growth of muscle mass depend by 50% on balanced and regular meals. It is important to avoid foods containing fast carbohydrates.

You need to practically eliminate baked goods and sugar from your diet. Replace white bread with gray or black bread, it is healthier. To saturate your body with energy, you should switch to a diet containing slow carbohydrates. In the first half of the day you need to eat pasta, various cereals (buckwheat, oatmeal), vegetables and fruits.

You should significantly increase your intake of protein foods (eggs, meat, fish, legumes). The protein norm for humans is calculated as 0.5 g per 1 kg. In order for muscle mass to grow rapidly, this figure should be tripled. It is very important to take protein shakes.

Workout . Bodybuilders and athletes who are obsessed with rapid muscle growth are often advised to train to failure. During physical activity, lactic acid accumulates in the muscles, so that it is released, you need to take a short rest between exercises.

Experienced bodybuilders take illegal drugs; acid saturation of muscles is not a problem for them, but for amateur athletes, or for those who want to pump up at home, acidification of muscle fibers can lead to loss of muscle volume.

Rest . Intense exercise should be alternated with rest. During this period, the body recovers and gives the muscles the command to grow. There is no point in performing several hundred repetitions daily without a break in order to quickly achieve the desired result. Rest means healthy sleep and eating protein foods.

Common myths about training without iron

Muscles only grow when you lift weights.

Weights are a great way to increase the effectiveness of strength training.

However, muscles grow with any type of load. An illustrative example of effective bodyweight training are calisthenics athletes: Chris Heria, Frank Medrano and Michelle Vasquez. Fitness and bodybuilding author Brad Schonfield recommends performing 6-15 repetitions of each exercise.

Only slow loads are effective

The fast concentric phase uses a lot of fast-twitch fibers, but the eccentric phase really needs to be slow and smooth.

Home workouts are ineffective

The effectiveness of training at home depends on the correct execution of the exercise, regularity of exercise and diet. If all the conditions are met, then pumping up without dumbbells at home is a completely achievable goal.

Cons of home workouts

Lack of a coach . Without the supervision of a trainer, exercises may be performed incorrectly, errors in execution technique will be made, which will lead to poor results and an increased likelihood of injury or damage.

Setting . It is important to have enough space in your location for convenient training. A person does not feel comfortable in a small enclosed room; in addition, the limited space does not allow performing amplitude exercises.

During physical activity, the body sweats, and the body also requires a lot of fresh air. The room should be well ventilated. Cardio-intensive exercise will have greater limitations. Full-fledged classes of this type can only be carried out in the yard.

Lack of motivation . Motivation is very important for systematic exercise at home. A person must force himself to pull himself together and believe in achieving a positive result. To pump up, you need to have iron willpower.

Lack of training equipment . This is one of the biggest disadvantages of self-studying at home. Almost anyone can buy a kettlebell, dumbbells or barbell. For pull-ups, you can make your own crossbar or parallel bars for practicing in the yard.

Also in a sports store it is possible to purchase similar sports equipment for the room, mounted on walls or doorways. If you decide to pump up at home, you will have to give up complex and multifunctional exercise equipment.

Distractions . Arriving at the gym, a person is determined only to exercise and nothing distracts him. On the contrary, the desire to study increases, the person is completely immersed in the process. There are constant distractions at home.

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The Ideal Home Bodyweight Workout Program

Many are accustomed to believing that it is possible to achieve the ideal weight category for everyone by regularly visiting the gym, and even under the guidance of an experienced trainer. However, even if you don't have exercise equipment or a personal trainer, it is quite possible to start a home workout program to get your body in good physical shape.

Of course, it is possible to build curly muscles without barbells, exercise machines and dumbbells, but it will not be easy. However, at home it is quite possible to maintain a figure in good shape and weight in the desired range. The main thing is desire and desire for results.

Quite a few different exercises with weights have been developed. If it is possible to train with someone else, then the loads can be increased and the exercises made more varied. If you spend a lot of time on business trips and trips, buy an expander. It doesn't take up much space and will always be at hand. We offer you a home training program that is optimal for beginners and all those who, due to some circumstances, cannot regularly visit the gym.

What could be the result of the program?

Much depends on the frequency of training and the effort you put in. For example, if you do push-ups every day, then after 6 months you can quite confidently do 100 push-ups in 1 approach.

The program we propose is designed for the whole body, because you will need to perform a set of different exercises. This is a great solution for those who want to burn extra calories and get their body in good physical shape.

Push ups

Push-ups strengthen the upper muscle group well. The triceps and pectoral muscles are worked out, and the arms become stronger. First you need to increase the number of repetitions, and then the load. This can be done by wearing a backpack filled with weights or water bottles. This load should be added when the number of repetitions has reached 20. With additional weight, it is optimal to do 10 – 12 push-ups.

Incline push-ups

To perform such push-ups, you should place your feet on a small elevation in the form of a bench or sofa. Incline push-ups can also be performed while standing at an angle, placing your hands on a desk or cabinet. This way the chest is well worked out.

Push-ups between low stools

You need to place 2 low stools next to each other and do push-ups. This exercise strengthens the triceps very well. The main thing is that the stools or chairs are stable and not wobbly.

Pull-ups

This type of exercise strengthens the arms and back muscles very well. You can make a pull-up bar yourself in any doorway. You can also purchase a wall bars. If you can do 10 to 12 pull-ups, add the loads indicated in the previous section.

Pulling your palms towards you

If you point your palms toward you while doing pull-ups, your biceps will get a good workout. The entire load falls on them.

Hyperextension

This type of exercise tightens the stomach very well, strengthens the buttocks and lumbar region. You can train at home by hanging your torso from the bed in the waist area. However, hyperextension should be done with an assistant. He has to hold his feet so you don't fall to the floor.

Squats
To work with weights, you should squat deeply. You can do this with dumbbells or with a loaded backpack. During the exercises, the quadriceps and gluteal muscles are well worked out.

Squats on one leg only

You can squat on one leg without additional loads in the form of dumbbells. For balance, you can hold on to the stool with your hands.

Standing calf raise

It is best to do the lifts one at a time. This way the calves are well pumped. You can also increase the load with dumbbells.

Lunges forward

A great leg exercise is forward lunges. For additional exercise, lunges can be done with dumbbells.

Forward bends

Legs should be straight while bending. They train the hips and gluteal muscles well. You can use a water bottle as an additional load.

Plank

The plank exercise is an excellent way to work several muscle groups at once: the transverse, rectus and oblique abdominal muscles, back muscles, shoulder girdle and buttocks. The plank should be performed from a lying position with support on the elbows and toes of outstretched legs. Elbows should be located at the level of the shoulder joints, at a distance slightly wider than shoulder width. The position of the spine is neutral, in one plane. The chest is straightened, the shoulder blades are lowered. Start doing the exercise with 30 seconds. And gradually increase the time to 3 minutes.

Press sitting or standing

If you don’t have dumbbells or a barbell, you can replace them with any weighty object that is comfortable to hold with one hand.

Lying Lower Body Raise

The lower abdominal muscles are well trained and strengthened if you do leg lifts while lying down, smoothly lowering them to the floor.

Crunches

Do the twist while lying on your back, simultaneously pulling your pelvis and chest towards each other. You can also alternately lift your pelvis and upper body. In this case, the chin should not fall towards the chest. It's best to imagine that a tennis ball is sandwiched between your chest and chin.

You can perform this program at home at any time. However, you need to remember that regularity is important to achieve the effect. By doing the proposed program, you will soon notice that your body is becoming the way you dream of!

Warm-up exercises

It is very important before training, and especially at home, to carry out a set of warm-up exercises that will prepare the body for the loads in order to pump up.

Warm-up is very important, as a result of its implementation, body temperature rises, muscles warm up, metabolic processes are launched, muscle fibers are filled with energy. The joints and ligaments that will be involved in the training are warmed up.

The body becomes flexible, the risk of injury is reduced:

1. Tilts of the head to the sides. Stand straight, feet shoulder-width apart. The gaze is directed ahead. The head makes inclined movements to the left and right. Perform for 20 seconds. Since your hands are free, you need to stretch your hands at the same time. They need to be turned clockwise, then counterclockwise.

   

2. Head tilts forward. Straight stance, hands on the back of the head. The head is bent forward and light pressure is applied to the back of the head. You should feel the neck muscles stretching. The voltage is held for 15-20 s.
3. Warm up the shoulder joint. Standard straight stand. The left arm should be straightened in front of you. The left elbow is pressed to the chest with the right hand. To increase the effect, you need to bend your right arm at the elbow and move it behind the back of your head. Stretches for 15 seconds for each arm.
4. Stretching the chest muscles. Standard stance, arms raised and spread to the sides. Bring your shoulder blades closer together, tilting your arms back. Perform for 20 s.

   

5. Back muscles. To stretch the back muscles, you need to take a straight stance, place your feet shoulder-width apart, clasp your palms, straighten your arms and raise them in front of you. The hips should remain motionless, only the back and lower back should be rounded. For 15-20 seconds, stretch your arms forward, stretching your back muscles.
6. Warm up the hamstring muscles. Perform in a straight stance, legs together. You need to raise your right leg in front of you, take your knee with both hands and press it into your body. You should feel a stretch in your thigh muscles. Perform the exercise for 20 seconds on each leg.
7. Quadriceps stretch. Legs should be together. In a standing position, bend your left leg straight at the knee and grab it with your left hand. You need to press your foot towards your buttock; you should feel tension in the quadriceps. During execution, the right hand is raised up, the left knee should touch the right. Having created tension on the quadriceps of the left leg, they remain in this position for 20 seconds. Do the same exercise with the right leg.
8. Warm up the ankle joint. Performed in a straight stance, the left leg is placed half a step in front of you and held in weight. The foot will be twisted to the right and left for 20 seconds. The same goes for the right ankle.
9. Run in place. Feet should be together, hands at waist level. You need to run in place, raising your legs high, your knees should touch your hands. Perform for 20 s. Then they place their hands on their buttocks and run in place, touching their palms with their feet. This exercise is performed for 20 seconds.

Mass training program at home for men

Day one: Chest plus arms
After you have warmed up. I advise you to do some cardio training. Jump rope, or it could be some kind of functional training.

Let's say 10 push-ups

10 squats

and 10 press

then do joint exercises.

The first push-up exercise in Emomi is 20 repetitions for 5 minutes.

What does emom mean? This is a training phase that is timed.

You can track the time on a very ordinary timer. Let's say we have 5 minutes. This means that we have 5 full circles of 1 minute each.

We need to do 20 push-ups with a clean phase and do it within a minute. The time left from the minute is our rest. Let's say we did 20 push-ups in 40 seconds, with another 20 seconds of rest left. Then the next minute begins and the next work begins accordingly.

We need to do the first exercise in order to stretch all our muscles well and prepare them for more serious work.

We do push-ups with a classic grip slightly wider than shoulder-width apart. The body is not tilted down, not up, not to the right, not to the left. We look straight, lower ourselves down, almost touch the floor with our chest and squeeze ourselves out. At the top we tense the pectoral muscles.

After the exercise, we rest for 2-2.5 minutes until complete recovery and move on to the first full-fledged working approach.

Push-ups with elbows inward to work the pectoral muscles and triceps.

We will work in a pyramid. This means that we start with 12 repetitions and end with one. We do 12 push-ups, then rest for no more than 10 seconds, move on to 11, 10, 9 and so on down to one.

Thus, 2 approaches, rest between sets for 1-1.5 minutes.

An exercise without additional weight, therefore a correspondingly large number of repetitions and little rest.

The exercise is performed as follows. We don’t tilt our body anywhere, we stand straight. Grip shoulder-width apart, lower yourself almost down and push yourself up.

We rest for 2-2.5 minutes and move on to the next exercise.

For the next exercise, we need one rubber band, or an object that can replace dumbbells. It will be good if you have dumbbells at home.

In general, I advise you to buy a complete set of rubber bands, because if you train at home, then rubber and, say, tubular expanders are an irreplaceable thing to complement your home training room.

The first exercise in this superset is triangle push-ups, 15 reps.

One of the best exercises with your own body weight.

We set up a triangle, bend over somewhere, touch the triangle with our chest and push ourselves up. At the same time, straining the pectoral muscles as much as possible. We concentrate on the target muscle group. At the top we pause for a couple of seconds to press.

Then we perform hammers.

We take a rubber band, dumbbells, or other heavy object and perform hand raises. 15 reps on each arm.

A total of 3 approaches, rest between approaches 1-1.5 minutes. Because most of the exercises of the home workout program for men are without additional weight. Then we rest for 2-2.5 minutes and move on to the next exercise.

The exercise is performed in a superset. For this we will need a very ordinary timer in order to record the time on the bar.

The first exercise in the set is regular classic push-ups with a wide grip.

When we do push-ups with a wide grip, we do it slower than classic push-ups, and push up to the very bottom, almost touching the chest with the floor. 15 reps.

Then immediately perform 4 0 seconds of planks while standing on your elbows.

We stand on our elbows, do not collapse the body, legs together.

3 sets, rest between sets 1-1.5 minutes. Then we rest for 2-2.5 minutes and move on to the next exercise.

For the next superset we will again need rubber or some heavy object.

The first exercise in the set is triceps push-ups..

The target muscle group is the triceps. 10 reps.

The second exercise in this set is classic biceps curls.

Again, we perform the exercise either with rubber bands or with dumbbells. 15 reps.

3 sets, rest between sets for 1-1.5 minutes, then rest for 2-2.5 minutes and move on to the next exercise.

We complete this at-home training program for men with a lot of push-ups.

100 push-ups in one cycle. This means that we need to do 100 classic push-ups in 1 cycle. Let's say we do 20 push-ups, 10, 5. Do the shortest possible time between approaches in the maximum number of approaches.

The task is to fill our muscles with blood so that they can recover better. Since we do 100 push-ups without additional weight, this is a completely acceptable figure.

Next, we need to do a mini functional training to increase functional endurance.

When you are more resilient, any weight training program at home for men is easier for you.

We perform 10 burpees - from a prone position we jump up

then 40 climber - running in prone position

and 50 repetitions of reverse climber - in a lying position, twisting to the elbows

In this way we perform 5 circles without rest. This concludes the home training program for men.

Day two: delta legs

It is extremely difficult to pump up your legs at home, but it is not advisable to pump up your legs alone, so we will involve muscles such as the deltoids. These are the muscles that make a V-shape out of a male figure.

There will be 3 exercises for the legs and 3 exercises for the shoulders. We will work in a superset so that the training program at home for men will be less time-consuming, but more voluminous.

First exercise: classic squats.

Pay close attention to your technique because it is very important. When we squat, our back is straight, we sit down, our knees do not go beyond the toe line and always look towards the toes.

Under no circumstances should you bring your knees inward. We should never lean forward if we have any additional weight on our shoulders. Or if you are holding any additional weight in your hands. And under no circumstances should you jump with additional weight. Because this will be a highly plyometric movement, which greatly affects the spine.

If you have a hernia that does not allow you to do axial loads, then remove squats from your program. There should be no load on the spinal axis.

You can perform frontal squats with rubber.

Or work with weights in the form of dumbbells. The exercise is performed in the range of 15-20 repetitions.

Notice the full amplitude. Sit just below parallel and stand up completely.

The second exercise in the set is the side plank.

Most of it is aimed at the middle part of the delta.

The exercise is quite simple, so we stand in the starting position on each side for as long as possible.

Thus, we do 5 approaches, 1-2 minutes of rest between approaches. We do everything in a superset, which means as soon as we squat we remove the extra weight and do a side plank. Then we rest for 2-3 minutes and move on to the next superset.

Lunge exercise.

This is the case in which you can pump up your legs well. Because lunges don’t require particularly heavy weights. If you have extra weight (say dumbbells) you can use them. Or use rubber.

The principle of the lunge is the same as in the squat. The knee does not go beyond the line of the toe, the angle of the supporting leg is 90 degrees. 15 repetitions on each leg.

The second exercise in the set is delt push-ups.

Excellent use of our deltoid muscles as a whole. We perform from 10 to 15 repetitions.

5 approaches, rest between sets for 1-2 minutes, then rest for 2-3 minutes and move on to the next superset.

The final exercises will consist of very unusual exercises; we will have to get more sophisticated if we want to influence the leg muscles in different angles.

It is performed strictly without additional weight, as it is traumatic. Our column joints work here; if we do it without additional weight, then there will be no unacceptable load on the knees.

We do it as follows. We stand in the starting position, feet slightly wider than shoulders. And we stretch our hands to the heels. Here it is not squats, but bends. We must maintain an even balance, slowly touch our heels and stand up.

Here the hamstrings, gluteal muscles and quadriceps are tensed. 20-25 reps.

Next exercise in the set: wall push-ups 10 reps.

5 approaches, rest between sets for 1-2 minutes and this is the end of the program.

You can add one more exercise: gluteal bridge

Ideally, if you don't have a lot of extra weight. You can perform it from the floor, raise your pelvis upward and strain your gluteal muscles.

This exercise is not only for girls. Because the sacral region is most susceptible to injury. And if you do this in combination with hyperextension

then you won’t have any problems with your lower back. And don’t forget, it is with such simple exercises in our home training program for men as squats and lunges that our muscles are built.

Day three: back arms

To pump your back at home, you can use rubber bands or dumbbells. Because it is extremely difficult to use your back muscles without using any equipment. One might even say impossible if we are talking about hypertrophy.

Cool-down exercises

Cooling down allows the body to optimally transition to a state of rest after exercise. After cool-down exercises, body temperature gradually decreases, heart rate and stress on the cardiovascular system decrease, muscle fibers relax, become more elastic, acid is released from the muscles and the effect of post-traumatic pain after intense exercise is reduced.

In order for the training program to bring maximum benefit and contribute to the rapid pumping of muscles at home, it is very important to do exercises after classes that can consolidate the result. You need to perform stretching exercises for the muscles that were involved in the training process. For each muscle group, it is recommended to perform exercises in several approaches of 30-50 s.

The same exercises that were performed during the warm-up before class are suitable for a cool-down.

Home workout exercises

It is believed that pumping up at home is unrealistic. But if a person has gathered his will and is determined, then what his place of occupation will be does not matter. Here is a set of exercises for training that should be included in your home workout program.

Exercises for back muscles

• Pull-ups on the bar with a wide grip until your chest touches. To perform, you should take the starting position on the horizontal bar. Hands are placed much wider than shoulders. Palms point away from the face. As you inhale, you should rise until your chest touches the bar, hold in the upper position for 1-2 seconds and lower as you exhale. This exercise works well on the latissimus muscles.

  

• Pull-ups on the bar with a wide grip behind the head. On the horizontal bar you need to take the starting position with a wide grip. Bend your body slightly forward and tilt your head slightly. As you inhale, they rise smoothly; your head should be placed under the bar. At the top point, touch the crossbar with the back of your head and hold for a couple of seconds. Then, as you exhale, lower to the original position. The latissimus, rhomboid, teres and trapezius muscles are developed. The neck is also strengthened.

  

• Bent-over dumbbell rows. Perform while standing, knees need to be bent slightly, body bent at the waist and tilted 90 degrees. The dumbbells are lifted smoothly upward; the arms should move strictly along the body. Having reached the top point, pause for 1-2 seconds and lower the dumbbells. Repeat the required number of times.

Exercises for leg muscles

• Raising your toes while standing on a support. A little elevation is required. You can stand on the threshold or cut out a thick board for studying. The standard stance is to stand on the edge of a hill. To increase efficiency, you can take weights or dumbbells in your hands. They rise on their toes to the maximum height, hold for a couple of seconds, then lower, without letting your heels touch the floor. In this way, the calves are effectively developed and pumped.
• Squats. You can perform the exercise in a standing position with your knees straightened forward or slightly to the sides. You should also use dumbbells or kettlebells to increase the load. A barbell is perfect. The higher the working weight, the higher the efficiency.

  

• Chair exercise . To take the starting position, you need to go to the wall and press your back against it. Then they take a small step. The feet are placed shoulder-width apart, the toes are slightly pointed together, the arms are straightened along the body and rested on the wall. Slowly lower to a position where your legs form a 90 degree angle. Stay in this position for as long as possible.

Triceps Exercises

• French bench press. You need two dumbbells or a barbell, a bench or two stools. Starting position - lying on a bench, arms with weights raised up and perpendicular to the floor, palms facing the face. During the exercise, you only need to bend and straighten your arms at the elbow, the shoulder should be motionless. As you inhale, lower the dumbbells, and as you exhale, lift them up.

  

• Back push-ups. To perform this you will need a bench. You need to turn your back to her and put your hands on the edge, shoulder-width apart. Your legs should be straightened so that your back is slightly away from the edge of the bench.
• As you inhale, gently lower your body, bending your elbows. There is no need to fall through so that your buttocks touch the ground. The arm at the bent elbow should form an angle of 90 degrees. Then, using only the force of the triceps, they lift the body up. To avoid injury, do not spread your elbows to the side while lowering. To increase the load, you can place a bench or stool under your feet.

  

• Triceps push-ups. To perform this, you need to take the starting position as with regular push-ups, but your hands should be closer to each other. For the greatest load on the triceps, you need to place your hands as close as possible and press your elbows to the body. The body must be straight, otherwise you may get injured. The hands must be directed parallel, otherwise the load will be distributed to the pectoral muscles. Perform the exercise smoothly. With each repetition, inhale and exhale. When your arms are bent and your body is as close to the ground as possible, you need to pause, then rise up.

  

• Vertical push-ups. When performing vertical push-ups, the main load is placed on the deltoids, triceps and trapezius. Do a handstand with your back to the wall. Your palms should be moved 10-15 cm away from the wall, your hands should be placed slightly wider than your shoulders. The body should form a straight line. Don't touch the wall with your buttocks. The gaze is directed in front of you. The exercise is performed carefully and without sudden movements. Slowly bend your arms until your head approaches the floor (your head should not touch the floor, if your arms cannot withstand the load, you may get injured). Then they rise to the starting position. This way you do the required number of repetitions. If at first it is difficult to perform push-ups to the full amplitude, you can do half push-ups.

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Exercises for biceps

• Reverse grip pull-ups. To perform it on the horizontal bar, the hands are placed slightly narrower than the shoulders and directed towards the face with the palms. The torso should be straight. Pulling up, keep your elbows closer to your body and keep your back straight. For full amplitude, the chin is raised above the bar. In the upper position, make a maximum contraction and hang for 1-2 seconds. As you exhale, lower to the starting position.
• Curling arms with dumbbells. You need to sit on a bench or stool, bend and straighten your arms with dumbbells. The exercise gives the maximum effect on the biceps. It should be performed smoothly, without sudden movements. As you exhale, lift the dumbbells, and as you inhale, lower them. Hand position may vary. They can be suspended, you can rest your elbows on your knees or hips. During the execution, you can change the position of your hands between approaches.

  

• Hammer dumbbell lift. This exercise shapes and pumps the lateral lobe of the biceps. To perform it, you need to take a standing position, lower your arms with dumbbells, palms facing your body. Without changing the position of the hand, smoothly bend and straighten the arms alternately. Keep your back straight, do not spring your legs.

Exercises for the abs

For the abs, you can perform two basic exercises that work the upper, lower and oblique abdominal muscles.

Starting position - lying on your back, legs slightly bent at the knees, hands behind your head. Smoothly raise your torso to your knees and back. This strengthens the upper abdominal muscles.

To develop the lower abdominal muscles, you need to take a lying position, straighten your legs, put your arms along your body. Then, with a smooth movement, raise your legs up vertically. Then lower and repeat as many times as necessary.

Exercises for chest muscles

• Push-ups between supports. A fairly simple and effective exercise for developing and expanding the chest muscles. For this you will need three stools. Two need to be installed slightly wider than the shoulders, and the third so that you can stand on it with your toes. Take the starting position as with a regular push-up with a wide grip, only leaning on the edges of the stools. The amplitude of the exercise should be as deep as possible. Having descended to the lowest point, they pause for 1-2 seconds and rise. As you lower, your elbows move to the sides. Perform carefully to avoid injury due to unstable supports.

  

• One-arm push-ups. Performing this action works well for the chest muscles. Position yourself while lying on one arm. The second hand is placed behind the back or placed on the lower back. The body needs to be straightened, the legs should be on their toes. While inhaling, bend your working arm at the elbow and lower your chest almost to the floor. The body is not bent at the waist. As you exhale, rise to the starting position. If you place your feet a little wider, it will be easier to perform the exercise in terms of balancing.

Exercises for training at home without exercise equipment

Squats

Squats fall into the category of universal exercises. Various variations of squats allow you to use up to 85% of all muscles in the body. Effects of squats:

» Strengthening core muscles: abs and back » Improving posture » Improving coordination » Burning calories » Developing all leg joints » Increasing testosterone levels

Technique: feet shoulder-width apart or slightly wider. The stomach is tucked, the spine is straight. The gaze is directed ahead. As you inhale, bend your legs at the knee joints, moving your pelvis as far back as possible. The knee itself should not extend beyond the line of the toe. The angle between the hip and knee is 90 degrees. Your arms can be bent at the elbows or extended in front of you. As you exhale, straighten up.

Wall Squats

Target: gluteal, calf and thigh muscles.

Technique: standing, feet shoulder-width apart. Shoulders and buttocks are pressed against the wall. As you inhale, lower yourself down, the angle between the knee and thigh should be 90 degrees. When sliding down, you must not lift your shoulder blades and buttocks off the wall. As you exhale, rise up.

Push ups

Target: back muscles, abs, chest, deltoids, triceps and biceps. The leg muscles are less involved. In October 180, Minora Yoshida set a world record of 10,507 push-ups.

The type of load depends on the position of the hands:

» Wide – emphasis on working the biceps » Narrow – emphasis on working the triceps.

Technique: lying down, resting on your palms and toes. The back should be straight from the crown to the tailbone. The gaze is directed in front of you to the floor. While inhaling, bend your arms at the elbow joints and lower yourself down. The angle between the biceps and forearm should be 90 degrees. Don't let your stomach, chest, or chin hit the floor. As you exhale, return to IP.

Reverse push-ups

Target: triceps, deltoids, thoracic segment and back.

Execution technique: rest on the back of the palms on the edge of the bench, as well as on the heels. The buttocks are directed towards the floor. As you exhale, bend your elbows until a right angle is formed. As you exhale, return to the IP, pushing yourself up using the triceps.

Lunges

Target: leg muscles.

Technique: standing, feet shoulder-width apart. Take a step-lunge in front with one leg. Feet parallel, weight on front leg. As you inhale, bend the knee of your back leg, forming a right angle with your thigh. The front knee should not go beyond the line of the foot. As you exhale, rise up, pushing the body with the help of the gluteal muscles.

Plank

Target: muscles of the core, legs, buttocks and arms. It is recommended to start with 30 seconds, gradually increasing the load to 120-300 seconds.

Technique: rest on your palms and toes. The palms are located under the shoulders. You can also lean on your forearms. The line of the spine should be straight, the stomach should be tucked, and there should be no deflection in the lower back. You need to hold the position as long as possible.

Side plank

Target: arms, back and abs. The side plank is a complicated version of the classic exercise, so it is recommended to include it in the program after mastering the basics.

Technique: lying on your side. Support on the side of the foot and palm or forearm. The hips are held up. The back should be straight, without arching. It is recommended to stay in the position for as long as possible. After a short rest, perform on the other side.

Superman

Target: arm, leg and core muscles.

Technique: lying on your stomach, arms extended forward. As you exhale, raise your head, arms and legs. Keep your limbs straight. Stay in the position for 30-120 seconds.

Crunches with leg raises

Target: abdominal muscles.

Technique: lying on your back, hands clasped behind your head. Legs raised and knees bent 90 degrees. As you exhale, pull your knees to your chest while simultaneously lifting your shoulder blades off the mat.

Burpee

Target: muscles of the whole body.

Technique: standing, feet shoulder-width apart. Perform a squat, transfer the weight to your hands. Jump straighten your legs back, taking a prone position. Return to IP. Jump.

Circuit training

Circuit training is a type of training in which multiple exercises are performed without rest or with minimal rest between sets. There can be up to 10 sets in total with an interval of 1-3 minutes between cycles. The training is aimed at burning fat and training endurance.

Home workout program

How to pump up at home (the training program is described below) is recommended by those who have already achieved certain results. The main principle is regularity. Systematic exercises will tone the body. The muscles will increase in volume and become more prominent. Your health and physical condition will improve significantly.

To easily pump up at home, use this training program.

You shouldn't put stress on your body every day. But to achieve good results, you cannot be lazy. The program consists of three days of training, alternating with a day of rest.

Day 1.

Day 2.

Day 3.

Nutrient nuances for home workouts

Proper nutrition is what successful training, including home training, is based on. If you decide to take training seriously, you should radically reconsider your diet.

First of all, remove instant foods and fast food from it - if, of course, you have previously been addicted to such things. It is also undesirable to eat fried foods; give preference to boiled or baked ones.

If you are training to lose weight, then it is important to exclude fast carbohydrates from your diet - sweets, baked goods. What you eat should consist of slow carbohydrates (any type of cereal, except semolina), as well as proteins (meat, legumes, mushrooms, dairy products). Trying to eat less carbohydrates in general is a common mistake, because they are the source of our energy for training.

Your diet should be structured so that you have about 5 meals - but don’t overeat. It is better to eat carbohydrates in the first half of the day - before 15.00, but protein foods - in the second. The ideal “snack” before bed would be regular cottage cheese.

Useful information for losing weight

Cardio workouts to burn fat at home

Kombucha: beneficial properties and contraindications, photos

How to remove a double chin and cheeks: practical tips

Protasov's diet: menu for every day, table

If your goal is to gain weight, then protein foods must be included in every meal. It wouldn’t hurt to take a gainer, which will give the body a large amount of calories and protein necessary for muscle growth.

Otherwise, the principle of nutrition is the same as for those who are losing weight - a balance of proteins and carbohydrates, frequent meals. The only thing is that you can afford to eat more high-calorie foods.

How to increase the effectiveness of home exercises

1. It is very important to do a good warm-up before each session, and a cool-down after the workout.
2. You need to drink more fluids and eat right. If one of your goals is to lose weight, then you should not switch to a low-calorie diet. The body will quickly become exhausted.
3. A quality and productive workout requires the right mindset. You need to set yourself a goal and strive for it.
4. You shouldn’t overload your body right away. The load needs to be increased gradually. It’s very good when you have useful equipment for training (a kettlebell, several new dumbbells, a barbell).
5. If possible, you should conduct training in the yard. You can use additional exercises and equipment, go for a run.

Basic exercises for the gym

To achieve good results in terms of muscle building, you need to start training with basic exercises, and only over time move on to developing specific muscles. It is after performing such exercises that the muscles will be tightened, the figure will be sculpted and attractive.

Basic exercises intensively develop all muscles, but it is advisable to supplement them with auxiliary exercises. The training complex in the first 3-4 months should consist of 80% basic exercises. After completing them, the body quickly gains mass due to the powerful muscles of the back and legs. Next, a set of basic exercises will be given based on training 3 times a week.

Gym workout program

Day #1

Day #2

Day #3

How to quickly gain muscle mass for a girl

It is quite difficult for girls to build muscle mass. Their body is not designed for this. But if you decide to tighten your body, get muscle definition, and a slim figure, then you need to follow three important rules: training, recovery and nutrition.

To pump up at home, it is important to balance these components. The training program should include a sufficient number of exercises, but such that the body does not experience overload.

It is important to include basic exercises in the training process that involve all the muscles of the body. Healthy sleep is extremely important. Women's bodies are already fragile, so recovery before the next session is very important. A balanced and regular diet is the key to success. In addition to food, you need to take vitamins and protein complexes.

How to quickly gain muscle mass for a man

It is also important for men to adhere to a training, nutrition and rest regime. But despite good nutrition, you still need to take special nutrition for athletes high in protein and vitamins. At first, more than half of your workouts should consist of basic exercises to intensively pump all the muscles of the body.

With each session, you need to increase the working weight and the number of repetitions so that the body quickly adapts to the loads and the muscles grow.

It's better to work out in the gym, but you can gain muscle mass at home if you have the right mindset. By following the principle of regularity, leading a healthy lifestyle and eating right, you will be able to do this in a short time. It is important to choose the optimal training program for pumping up muscles, since overload increases the risk of injury, and too light loads will not bring results.

Bodyweight training: top effective exercises

Workout #1

Giant set A:

1. Push-ups with feet on a bench – 3 sets x 10-12 reps

- take a position for regular push-ups from the floor, but place your toes on a height of 30-40 cm.

- the distance between the palms should be 80-90 cm wide.

- take a deep breath and lower yourself, almost touching the floor with your chest, then, as you exhale, press your body up

- throughout the entire exercise, the body from the heels to the neck should be straight without bending in the lower back and lifting the butt up

- for a more complex option, place your feet on the football; this will additionally engage the stabilizer muscles and abdominal muscles.

1. Australian Pull-Ups – 3 sets x 10-12 reps
2. Dips (triceps option) – 3 sets x 10-12 reps
3. Reverse grip pull-ups - 3 sets x 10-12 reps
4. Abdominal plank exercise – 3 sets x for maximum hold

Giant set B:

1. Jumping onto a support – 3 sets x 10-12 reps
2. Bulgarian lunges (without sports equipment) – 3 sets x 10-12 reps
3. Lunges (without sports equipment) – 3 sets x 10-12 reps
4. Stepping onto the bench – 3 sets x 10-12 reps
5. Sprint running - 3 sets x 1-2 minutes

Workout #2

Giant set A:

1. Wide grip push-ups – 3 sets x 10-12 reps
2. Pull-ups – 3 sets x 10-12 reps
3. Head down push-ups – 3 sets x 10-12 reps

- take a pose on your hands with your legs bent up so that your toes rest against the wall

- try to keep your body level, you need to lower yourself almost until your head touches the floor

- this exercise is for physically resilient people, so not everyone will succeed at once

1. Narrow push-ups – 3 sets x 10-12 reps
2. Australian pull-ups (hand grip) – 3 sets x 10-12 reps