How to quickly pump up the muscles of the arms, sternum, back, legs, forearms, lower back for a girl from scratch

Today there are many sports clubs and fitness centers, but it is not always possible to visit them. But according to coaches, you can tighten the muscles of the body and get in shape on your own at home.

The goal of home workouts

Before starting training, it is important to set a correct and attainable goal, or even several. The goals will be stimulating, will give a clear understanding of the meaning of training.

Depending on the build, the girl may strive to:

• lose weight;
• pump up a flat ass, build muscle mass;
• increase stamina and strength.

Goals such as fighting excess weight, achieving harmony and fit of the body, improving health are achievable in your own home.

It should be noted that there is a common misconception that from training with dumbbells, strength training, the girl's body will lose its femininity and turn into a pile of muscles. Experts say that without special chemical additives, a woman's body will never look like a man's, covered with steel cubes. This is a feature of the female body and girls have nothing to fear.

From regular workouts, the waist will become thinner, the legs will gain harmony, the body will become more enduring.

It is very important to first assess your health. It is not necessary to undergo a comprehensive examination.

Issues affecting intensity and exercise should be identified, such as:

• flat feet or poor posture;
• intervertebral hernia (in this case, classes are possible only under the supervision of a specialist, according to his recommendations);
• disturbances in the work of the joints (care should be taken with squats and jogging);
• varicose veins (limit the load on the legs);
• serious vision problems (consultation with a doctor is definitely required);
• cardiovascular disease (very slowly build up the pace).

Light gymnastic exercises will not harm, and serious cardio or strength training can aggravate the situation in the above cases. You need to be careful and start training with a minimum load and pace, monitoring your condition.

Pros and cons of home workouts for girls

You need to understand that at home, it is difficult to significantly increase muscle mass. For this purpose, the best solution would be classes in an equipped room. A large load is required, which is given only by special simulators.

Pros of home workouts:

• flexibility of the class schedule;
• saving money;
• no extra time is wasted on the road;
• there is no need to go or go to classes;
• there are no strangers whose views can cause embarrassment.

There are many videos from professionals on the Internet on how to build muscle at home. With their help, you can create an individual training program and enjoy your workouts.

Minuses:

• minimum of sports equipment;
• relaxing regimen, there is a risk of succumbing to laziness;
• lack of a coach or person who can explain the correctness of the movements;
• distractions such as a small child
• there is no way to do a strong directional load, as in special simulators.

What inventory is needed

To practice at home you will need:

• dumbbells;
• horizontal bar;
• expander;
• weighting agents;
• gymnastic ball;
• mat;
• Hula Hup.

For home workouts, a beginner will only need sneakers, a rug, and comfortable sportswear for the first 3-4 weeks. You can use a ball or a hoop.

In the future, dumbbells and a horizontal bar will become the main assistants.

There are one-piece and prefabricated dumbbells. The latter are safer and better suited to a woman's hand. The advantage of prefabs in weight regulation, the ability to increase or decrease the load. You should start practicing with the lightest weights, gradually moving on to heavier ones.

Horizontal bars are spacer and wall-mounted. The difference between the first type is that it is mounted in the doorway.

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Correct workout regimen

When striving to start muscles as quickly as possible, you must not forget about the training schedule. Even while studying at home, it is extremely important to follow the established order. It is necessary to accustom yourself to discipline.

This is essential for building muscle. If you practice chaotically, when you want, then there may be a long interval between workouts, or, conversely, the necessary break will not be observed.

In the first case, the muscles will not grow at the required speed; with long, constant breaks, the effect will be minimal. In another situation, when exhausting workouts occur daily, for example, 5-6 days in a row, muscle fibers will not have time to recover (there is a term "clogged").

This will also not give a noticeable effect, and the feeling of fatigue and exhaustion can completely discourage the desire to play sports.

A one- or two-day break between classes is considered the best option. That is, there are 3 workouts per week. This schedule is ideal for restoring strength and the body as a whole.

Do it in the morning or in the evening, the question is individual. You need to focus on the work schedule, well-being in different phases of the day. Each person's body is unique. To choose the optimal mode of sports activities, you can try to exercise at different times, listening to your condition.

How to motivate yourself while studying at home?

Motivation is central to home workouts.

Here are some tips:

1. Get inspired by slender girls in bikinis on a calendar or hanging pictures.
2. Experts suggested an interesting way - to come up with a reward for yourself. At the end of the workout, eat something or get some kind of prize. Of course, this is not about a piece of cake or a high-calorie dessert. It all depends on addictions and imaginations.
3. Sometimes a public announcement helps. You can tell your family and friends about the seriousness of your plans. In this situation, there will be additional responsibility for your words.

There is no need to motivate to buy a dress. This is a short-term goal, once you reach it, you lose the point of continuing to train. The attitude, desire and a clear understanding of the necessity and usefulness of sports loads are extremely important.

Proper nutrition during the period of intensive training

For a speedy recovery, maintenance of results, diet is important. It is a big mistake to think that after training you can eat anything and in any quantity. Experts recommend paying great attention to protein foods during active exercise. It can be boiled chicken, eggs, kefir, cottage cheese, fish, meat.

Do not be afraid of using protein shakes.

They are sold in powder form and consumed diluted with water or low-fat milk.Supplemental protein will only be beneficial if you exercise intensely and regularly. Otherwise, it will become an unnecessary burden on the kidneys and liver.

In organizing the diet, it is better to follow the following rules:

1. Eat small meals several times a day.
2. The most satisfying breakfast to make is, for example, muesli or oatmeal.
3. Diversify your lunch with types of meat or fish, complementing boiled vegetables.
4. For dinner, do not overeat, but also do not starve the body, you can eat an omelet or a piece of chicken fillet with a vegetable salad.
5. Drink from 1.5 liters of water per day.
6. Small amounts of high-calorie sweets can sometimes be called, but in the morning.

The most important thing is not to make the rules too heavy for execution, it is better to find the best diet option that will be well accepted by the body. It is necessary to train the body to enjoy a healthy lifestyle and nutrition.

Cardio workout

Cardio is essential for developing endurance and is very beneficial for maintaining the cardiovascular system. In addition, the main goal of such loads is to reduce body fat, i.e. there is a study of muscle relief and weight reduction. They can be alternated on different days with other types of loads, and also used as a warm-up before the main activities.

Exercises are performed with a break of 30 seconds and 10-15 repetitions:

1. Stand straight, arms lowered, legs straight, while jumping, simultaneously spread your legs to the sides and raise your arms above your head. When re-jumping, take the starting position.
2. Hands are brought behind the back of the head, jump out of the half-squat position as high as possible and again lower to the starting position.
3. Stand in a bent over with legs apart, hands down. On exhalation, the left leg lunge forward, while the right hand touches it. The left hand is pulled back. On inhalation, we return to the starting position. Repeat with the other leg. Movements should resemble those of a skater.
4. While in a squat, rest your hands on the floor. A lunge is made with both legs back, then a return. Jump up, pulling your arms to the ceiling and lower yourself, starting the cycle over again.
5. Jumping rope for 1-2 minutes.
6. Jogging in place with an overlap of the leg to the buttocks
7. Lie on the floor, on your stomach, palms shoulder-width apart. Pull the body up on the arms. On exhalation, the left leg is slowly pressed to the chest, the arms are motionless. While inhaling, return the leg to its place and repeat with the other leg.
8. Stand straight with your hands on your belt. The left leg lunge forward at an angle of 90 degrees, the main load on the left leg. Return to position, repetition of the right-footed lunge.
9. From the squatting position, with your hands on the floor, you jump to a standing position with your arms and legs spread apart ("star"). In the jump, return to the starting position.
10. Running in place with your knees up to your chest.

This popular basic workout routine is a great cardio workout.

A set of exercises for the development of all muscle groups for a girl

Many manuals have been published on how to build muscle at home, and a lot of instructions from eminent trainers are posted on the Internet. But there are basic, basic exercises for different muscle groups with which you can start training.

Arm muscles

During training, you need to work out:

• biceps;
• triceps;
• shoulder delta;
• forearm.

It is enough to do 25-30 reps. A beginner is recommended to do 10-12. For all exercises, the starting position is standing straight, legs shoulder-width apart and slightly bent, back straight, stomach pulled in.

The first complex:

1. Turn your hands palms forward and bend, resting your elbows on your sides. Lower your arms with dumbbells down and raise to the chin.
2. From the initial position, the arms are bent and fixed for a few seconds, then straightened with a pull back. The neck should not be tense.
3. Push-ups from the floor (palms shoulder-width apart). The body is kept straight.
4. Lie on the floor, belly down, arms extended up and bent at right angles. Slowly rise and fall. This exercise is excellent for correcting posture.

The second complex (the starting position is the same, but with straight knees):

1. Straight arms with dumbbells spread to the sides.
2. Sitting on a chair, feet together. Raise your hands with dumbbells up, gently putting them behind your head.
3. Raising hands with dumbbells to the sides with fixation for a few seconds.
4. Lifting dumbbells with straight arms forward to shoulder level. Execute slowly.

Leg muscles

The following exercises (10-15 repetitions) are effective for slim legs:

1. Squats... Feet shoulder width apart, back straight. Get down as much as possible. Rise slowly. Hands can be clasped or kept straight, stretching forward. You can also keep your hands at the waist.
2. Lying on your side, the supporting arm is bent at the elbow. Stretching out the toe, do it with your foot swing up.
3. Lunges from a standing position with one foot forward to a position of 90 degrees.
4. Lying position, hands along the body, palms down. Slow lift legs uplifting the lower back.
5. Jumping out up from the squat position.

In the future, all exercises can be performed with special weights or dumbbells.

Abs and sides

It should be remembered that when performing complexes on other muscle groups, the press always works. Therefore, this part of the body receives a load during any workout. It is not necessary to download it every time, you can do it, for example, every second workout.

Proper nutrition is important for a flat stomach with a beautiful relief., since the most trained abs can be hidden under the fat layer. In this matter, cardio training and running are great.

Strongly pumping the lateral abdominal muscles, the so-called oblique, the girl should not, there is a risk of ruining the waist by making it square.

It is enough to do the following exercises (25-30 repetitions each):

1. Lying position, legs slightly apart and bent at the knees. Hands behind the head. Perform crunches by pulling the elbow towards the opposite knee. Alternating with each hand.
2. From the same starting position, do symmetrical twists without lifting the lower back. Pull your elbows forward as much as possible due to the press.
3. Hanging on the horizontal bar, bend your legs, pulling your knees to your chest.
4. If there is a bench, sit on it, fixing your legs. You can get caught on the sofa. Extend the torso back until the back is parallel to the floor, but the shoulders remain tied forward, thus relieving the load on the spine. It is performed in a twisted state, hands are collected on the chest. Slowly lift your torso up.

Raising straight legs from a lying position is not suitable for everyone, since in this case there is a load on the spine. The same can be said if you raise straight legs from a hanging position. The best option would be to do this with an emphasis on your hands, for example, placing chairs on the sides. Leaning with both hands on the backs, tear your legs off the floor and raise them.

Buttocks

To understand how to pump up the buttocks, you should remember the home set of leg exercises. In the above complex, both the gluteal muscles and the legs are involved.

But there are additional exercises:

1. Stand straight, feet together, toes forward. Bend your knees slightly, back straight. Holding the weight, slowly bend forward, arms move strictly parallel to the legs, look forward. The entire load should go to the gluteal muscles. Straighten smoothly.
2. The buttocks are worked out more if the above attacks from the leg complex are made as deep as possible and straightened at the expense of the back muscle. It is very good to do this with weights, ideally with an empty bar on your shoulders (for beginners). It can be purchased at a sports store. Although a single dumbbell is suitable for this purpose, it is less comfortable to hold in this position.
3. For pumping up a beautiful butt, deep squats are most important.And you need to understand that the back muscle works most effectively with additional weight load.
4. Lying face down on the floor, stretch your arms up. Raise arms and legs off the floor at the same time and fix for a few seconds.
5. Get on your knees, bend your arms and lean on your elbows. Take your leg back and up. Repeat such swings with both legs.

Pectoral muscles

The question often arises about how to enlarge breasts through training. It is more correct to talk about pumping up the pectoral muscle, which will lift the chest.

Home exercises can help with this issue:

1. Push-ups from the floor are effective. Hands are shoulder width apart. If it's hard, you can start with your knees on the floor. 10-15 reps done in three sets will help tone the target area.
2. With dumbbells, exercises on the bench are effective: In a lying position, raise straight arms with dumbbells up. Raise arms slightly bent at the elbow as much as possible down the sides. Another option is lying down and holding straight arms at the top, bend your arms to a right angle, bringing the dumbbells to your chest.
3. Complex with an expander: 10-15 stretches in the chest area; the same number of repetitions, but at the level of the abdomen; repeat at head level, then behind the back.

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Back muscles

The following exercises will help to make the posture beautiful and strengthen the muscular corset of the spine:

1. Lying on your stomach, pull your legs and arms up at the same time. The muscles of the back, buttocks, biceps of the legs work.
2. Another variation on the first exercise is to only pull your arms up.
3. Cross your legs while sitting, join your arms behind your back and turn your straight torso in both directions.
4. Stand straight, legs slightly apart. Holding dumbbells in your hands, do slow bends to a right angle, with a straight back.
5. Standing in an inclination forward, spread your arms with dumbbells from a lowered state to the sides, trying to bring them as high as possible.

Forearm

This zone is well developed by:

• institutions behind the head with arms raised up with dumbbells;
• wider arms for push-ups;
• pull-ups on the horizontal bar.

Small of the back

The lower back works when doing the aforementioned set on the back, but the following can be added:

• With your knees down, lie with your hips on the bench, your legs are fixed in a comfortable way.
• Keep your head facing forward, put your hands on your chest.
• Lower the upper body down to the floor, remaining with a straight back.
• Looking in front of you, climb back up.
• Take it slow.
• The legs are motionless.

It is worth noting that not only the back works, but also the buttocks, as well as the back of the thigh.

How to do the plank exercise

Among the exercises that allow you to build muscle as quickly as possible, it is very popular. "Plank" allows you to use all muscle groups at home. The press, lower back, arms, buttocks are pumped, many small adnexal muscles are involved, which in the main complex can "sleep".

But to achieve maximum results, the correct execution technique is extremely important:

1. It is most convenient to sit in front of the mirror, controlling the performance.
2. Rest your palms on the floor, arms outstretched.
3. The back is perfectly straight, the body is elongated.
4. The toes of the feet rest on the floor.
5. Avoid sagging or sagging.
6. The abdominal muscles are tense.
7. You can start with half a minute, gradually increasing the standing time. There is no limit in this matter, you can keep the body in this position for as long as you like, it will not bring harm to health. On the contrary, the body will gain harmony and endurance.

Different types of positions should be noted when performing this exercise:

• a stand with an emphasis on the elbows (the arms form a right angle);
• the body is turned sideways to the floor, the emphasis is on one bent arm;
• the option when, with a standard stand, one leg is raised back;
• another variation - with one arm extended forward;
• with a turn - the body is sideways to the floor, both legs are on the floor with the edges of the soles, an emphasis on one hand, the other is extended upward;
• the emphasis on the elbows is performed on the ball, while the legs are set on the bench.

Circular training

Circuit training consists of 8-10 exercises for different muscle groups, which are performed consistently and continuously. At the end of the cycle, a break is taken, but not more than 1 minute. The number of circles is usually 3-5. Beginners can start with 5 exercises per cycle.

This is an effective weight loss workout that works all muscle groups.

The advantages of this program:

• active fat burning;
• development of endurance;
• for beginners, circular training is good as an initial stage of training, since all muscles are prepared for more serious loads.

The set of exercises can be thought out individually.

For instance:

1. Push-ups (hand work).
2. Squats (legs work).
3. Deep lunges (buttocks are connected).
4. Plank (universal exercise).
5. Press.

When the body gets used to the load, you can connect 1 exercise per complex.

Run

Running is the main form of cardiovascular exercise. You can do it at any age and with any complexion. Develops endurance, trains the cardiovascular system, helps to accelerate metabolism and fat burning. Outdoor jogging is very helpful.

Jogging can be done before the main set of exercises, as a warm-up.

Or conduct it as a separate workout. In the morning or in the evening, it depends on the individual rhythm and well-being.

You should not run on an empty stomach. The best option would be a snack in an hour and a half.

A beginner should start with small distances, 10 minutes. Then increase the time by a minute or two, focusing on the state of the body. The main thing is that running should be fun. Exercising through strength, there is a risk of giving up training.

You should run like this:

1. You can run evenly, at the same speed, increasing the time.
2. Another option is interval running. First 5 minutes of a calm pace, then move in fast mode for a minute or two. The duration of the cycles, their number should be calculated according to the state of health. The body should not overstrain.

Interval running is more effective for weight loss.

What not to do during your workout

While studying at home, you need to remember about some features:

• You don't need to weigh yourself every day. This is a big mistake that can be demotivating. The human body does not keep the same weight all the time from day to day. Today there is more liquid and the weight has increased by a couple of kilograms. During the night, 1-2 kg of weight is lost. From intense training, the weight can go up for a while due to the increase in muscle mass. Therefore, it makes no sense to check the indicators every day. It will only spoil the mood. The most important thing is a tight shape. And you can weigh yourself once a month, as a last resort, once every 2 weeks.
• You should not practice barefoot or wearing socks. Even at home, you should wear sports shoes that will protect your feet from injury and prevent slipping.
• You can't eat right after training. You should wait an hour.
• Exercising before bed is also a bad idea. The body needs to calm down, it takes 2-3 hours.
• You do not need to force events and rush yourself. Take on a lot of weight at once or load yourself disproportionately. Fatigue will come, which will break the right attitude.

Knowing how to build muscle and tone the body, even at home, you can achieve significant results.

How to build muscle at home: video

Training for all muscle groups, see the video:

Triceps exercises, see the video: