How to pump up at home. Training program for girls and men on a horizontal bar, with the help of dumbbells, without iron and simulators

Most people do not have the opportunity or time to visit fitness centers and gyms, so they prefer to work out at home. To build muscle at home, this does not mean it is trivial to perform exercises to failure, in order to supposedly speed up the process.

For those who decided to gain weight, but do not know how to pump up at home, there are three factors to consider: proper nutrition, exercise program, and rest.

How to swing at home

Food... To build 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 the exercise and the growth of muscle mass by 50% depends on balance and regular intake of food. It is important to avoid foods containing fast carbohydrates.

It is necessary to practically exclude baked goods and sugar from the diet. Replace white bread with gray or black, it is more useful. To saturate the body with energy, it is worth switching 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.

The intake of protein foods (eggs, meat, fish, legumes) should be significantly increased. The protein norm for a person is calculated as 0.5 g per 1 kg. In order for muscle mass to grow rapidly, this figure should be tripled. Protein shakes are essential.

Workouts... Bodybuilders and athletes who are fixated on rapid muscle growth are often advised to train to failure. During physical activity, lactic acid accumulates in the muscles, so that it comes out, you need to take a short rest between exercises.

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

Recreation... Classes with intense loads should be alternated with rest. During this period, the body recovers and instructs the muscles to grow. It makes no sense to perform several hundred repetitions daily without interruption, in order to quickly achieve the desired result. As a rest, it means healthy sleep and eating protein foods.

Cons of home workouts

Lack of a coach... Without the supervision of a trainer, exercises can be performed incorrectly, errors in the execution technique will be made, which will entail a low result and an increased likelihood of injury or damage.

Situation... It is important to have enough space at your disposal for comfortable training.In a small closed room, a person does not feel comfortable, in addition, the limited space does not allow performing amplitude exercises.

During physical exertion, the body sweats, and the body also requires a lot of fresh air. The room must be well ventilated. Cardio exercises will be very limited. Full-fledged activities 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 an iron willpower.

Lack of exercise equipment... This is one of the biggest drawbacks to doing homework at home. Almost everyone can buy a kettlebell, dumbbells or barbell. For pull-ups, you can make your own bar or bars for outdoor activities.

Also in the sports store there is an opportunity to purchase similar sports equipment for the room, mounted on walls or doorways. Having decided to pump up at home, you will have to abandon complex and multifunctional simulators.

Distractions... Arriving at the gym, a person is set up only for classes and nothing distracts him. On the contrary, the desire to study increases, the person is completely immersed in the process. Distractions are constantly present at home.

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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 to pump up.

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

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

1. Head tilts to the sides. Stand straight, feet shoulder-width apart. The gaze is directed in front of you. Heads make oblique movements to the left and right. Perform 20 sec. Since the hands are free, along the way, you need to stretch your hands. They need to be turned clockwise, then counterclockwise.
2. Head tilts forward. A straight stand, hands on the back of the head. The head is bent forward and lightly pressed on the back of the head. You should feel like the neck muscles are stretched. The voltage is kept for 15-20 s.
3. Warm up the shoulder joint. Standard straight stand. The left hand 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 take it behind the back of the head. Stretch for 15 s for each arm.
4. Stretching the chest muscles. Standard stand, arms raised and spread apart. Bring the shoulder blades closer, tilting the arms back. Perform 20 s.
5. Back muscles. To stretch the back muscles, you need to take a stand straight, place your legs shoulder-width apart, clasp your palms into the lock, straighten your arms and raise them in front of you. The hips should remain motionless, only the back and loin are rounded. For 15-20 s, they stretch their arms forward, stretching the back muscles.
6. Warm up the back muscles of the thigh. 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 in the body. Thigh muscle tension should be felt. The exercise is performed for 20 s for each leg.
7. Stretching the quadriceps. Legs should be together. In a stance, the left leg is bent straight at the knee and grasped with the left hand. You need to draw your foot to the 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 are held in this position for 20 seconds.Do the same exercise with the right leg.
8. Warm up the ankle joint. It is performed in a straight stand, the left leg is put in front of you for half a step and held in weight. The foot 20 s will be twisted to the right and left. Do the same with the right ankle.
9. Running in place. Legs should be together, hands at waist level. You need to run in place, raising your legs high, your knees should touch your hands. Perform 20 s. Then hands are placed on the buttocks, run in place, touching the palms of the feet. This exercise is performed for 20 s.

Cool down exercises

Cooling down allows the body to optimally go into a state of rest after exertion. After exercises for cooling down, the body temperature gradually decreases, the pulse rate and the load on the cardiovascular system decrease, muscle fibers relax, become more elastic, acid leaves the muscles and the effect of post-traumatic pain after intense exertion decreases.

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 exercise that can consolidate the result. You need to do muscle stretching exercises that were involved in the training process. For each muscle group, it is recommended to perform exercises in several sets of 30-50 s.

For the cool down, the same exercises are suitable that were performed during the warm-up before class.

Home Workout Exercises

It is believed that pumping up at home is unrealistic. But if a person has gathered his will and is decisively tuned in, then what the place of his occupation will be does not matter. Here is a set of workout routines to fit into your homework program.

Exercises for back muscles

• Pull-ups on the bar with a wide grip until the chest touches. To perform, you should take the starting position on the horizontal bar. The arms are placed much wider than the shoulders. The palms are directed away from the face. As you inhale, you should rise until your chest touches the crossbar, in the upper position, hold for 1-2 s and lower as you exhale. This exercise works well for the lats.
• Wide-grip pull-ups on the bar. On the horizontal bar, you need to take the starting position with a wide grip. The body bends slightly forward and slightly tilts the head. On inhalation, they rise smoothly, the head should be brought under the crossbar. At the top point, they touch the crossbar with the back of the head and linger for a couple of seconds. Then, on exhalation, they lower to their original position. The lats, rhomboid, round and trapezius muscles are being developed. The neck is also strengthened.
• Dumbbell Rows. Perform while standing, knees need to be bent a little, bend the body in the lower back and tilt it 90 degrees. Dumbbells smoothly understand upward, hands should move strictly along the body. Having reached the top point, they linger for 1-2 seconds, lower the dumbbells. Repeat the required number of times.

Exercises for the muscles of the legs

• Rise on toes, standing on a support. A small elevation is required. You can stand on the threshold or cut a thick board for practice. The standard stand 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, linger for a couple of seconds, then lower, do not touch the floor with their heels. In this way, eggs are efficiently developed and pumped.
• Squats. You can perform the exercise in a standing position with your knees straight forward or slightly to the sides. Also, to increase the load, dumbbells or weights should be used. A barbell is perfect. The higher the operating weight, the higher the efficiency.
• Exercise chair... To take the starting position, you need to approach the wall, press your back against it. Then they take a small step. The legs are placed shoulder-width apart, the socks are slightly brought together, the arms are straightened along the body and rest on the wall.Slowly lower to a position where the legs form a 90-degree angle. They stay in this position 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, hands with weights raised up and perpendicular to the floor, palms directed to the face. During the exercise, you need to bend and unbend your arms only at the elbow, the shoulder should be motionless. On inhalation, dumbbells are lowered, on exhalation, they are raised.
• Back push-ups. You will need a bench to complete it. You need to turn your back to her, and put your hands on the edge, shoulder-width apart. Legs should be straightened so that the back is slightly away from the edge of the bench.
• On inhalation, the body is gradually lowered, bending the elbows. You don't have to fall through for your glutes to touch the ground. The arm at the bent elbow should form a 90-degree angle. Then, only by the force of the triceps, the body is lifted up. To avoid injury, you do not need to move your elbows to the side while lowering. To increase the load, you can put a bench or stool under your feet.
• Triceps push-ups. To perform, you need to take the starting position as with regular push-ups, but the hands should be closer to each other. For the greatest load on the triceps, you need to put your hands as close as possible and press your elbows to the body. The body must be straightened, otherwise you can get injured. The brushes must be directed in parallel, otherwise the load will be distributed to the pectoral muscles. Exercise smoothly. With each repetition, inhale and exhale. When the arms are bent and the body is as close to the ground as possible, you need to pause, then go up.
• Vertical push-ups. During vertical push-ups, the main load is on the deltoid muscles, triceps and trapezius. Take a handstand with your back to the wall. The palms need to be removed from the wall by 10-15 cm, hands should be placed slightly wider than the shoulders. The body should form a straight line. Do not touch the wall with your buttocks. The look is directed in front of you. The exercise is performed neatly and without sudden movements. Slowly bend their arms until the head comes close to the floor (the head cannot touch the floor, if the hands cannot withstand the load, you can get injured). Then they rise to the starting position. Thus, do the required number of repetitions. If it is difficult to do full push-ups at first, you can do half-ups.

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Exercises for biceps

• Reverse grip pull-ups. For its execution 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, the elbows are held closer to the body, the back is kept straight. For full amplitude, the chin is raised above the bar. In the upper position, they make the limiting reduction and hang for 1-2 s. On exhalation, they descend to the starting position.
• Dumbbell Curl. You need to sit on a bench or stool, bend and unbend your arms with dumbbells. This exercise gives the maximum effect on the biceps. It should be performed smoothly, without sudden movements. As you exhale, the dumbbells are raised, while inhaling, they are lowered. The position of the hands may vary. They can be in weight, you can rest your elbows on your knees or hips. In the process of execution, you can change the position of the hands between approaches.
• Dumbbell hammer lift. This exercise forms and pumps the lateral lobe of the biceps. To perform it, you need to take a standing position, lower your hands with dumbbells, palms are directed to the body. Without changing the position of the hand, the arms are smoothly bent and unbend alternately. The back is kept straight, the legs are not springy.

Exercises for the abs

There are two main exercises you can do for the abs that work out the upper, lower, and oblique abdominal muscles.

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

For the development of the lower abdominal muscles, you need to take a lying position, straighten your legs, put your hands along the body. Then, in a smooth movement, raise your legs up vertically. Then lower it, repeat the required number of times.

Exercises for the muscles of the chest

• Push-ups between supports. A fairly simple and effective exercise for developing and expanding the muscles of the chest. This will require three stools. Two need to be set slightly wider than your shoulders, and the third so that you stand on it with your toes. They 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 linger for 1-2 s and rise. Lowering, the elbows are taken to the sides. Perform carefully so as not to get injured due to unstable supports.
• Push-ups on one hand. Doing this works well for the chest muscles. Take up an emphasis lying on one hand. The other hand is placed behind the back or placed on the lower back. The body needs to be straightened, the legs are on their toes. Taking a breath, they bend the working hand at the elbow, lower their chest almost to the floor. The body is not bent at the lower back. On exhalation, they rise to the starting position. If you put your legs a little wider, then it is easier to perform the exercise in terms of balancing.

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. DThe main principle is regularity. Systematic exercise will tone the body. The muscles will increase in volume and become prominent. Well-being and physical condition will significantly improve.

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

Day 1.

Day 2.

Day 3.

How to increase the effectiveness of home exercise

1. It is very important to carry out a high-quality warm-up before each lesson, and a hitch 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 deplete.
3. A good and productive workout requires the right attitude. You need to set yourself a goal and strive for it.
4. Do not immediately load the body heavily. The load should be increased gradually. It is very good when useful equipment is found for training (a kettlebell, several new dumbbells, a barbell).
5. Whenever possible, exercise in the yard. You can use additional exercises and equipment, go for a run.

Basic gym exercises

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

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

Gym Workout Program

Day number 1

Day number 2

Day number 3

How to quickly gain muscle mass for a girl

It is quite difficult for girls to build muscle mass. Their body is not adapted for this. But if it was decided to tighten the body, get muscle relief, and a slim figure, then three important rules must be followed: training, recovery and nutrition.

In order to build up at home, it's important to balance these ingredients. The training program should include a sufficient amount of exercise, but such that the body does not experience overload.

It is important to include basic exercises in the complex of the training process, which involve all the muscles of the body. Healthy sleep is essential. The body of women is already fragile, so recovery before the next lesson 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 stick to an exercise, diet and rest regimen. But despite good nutrition, you still need to take special nutrition for athletes with a high content of protein and vitamins. At first, workouts should consist of more than half of basic exercises for intensive pumping of all muscles of the body.

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

It is better to work out in the gym, but you can also gain muscle mass at home if you have the proper attitude. Observing the principle of regularity, leading a healthy lifestyle and eating right, it will be possible to do this in a short time. It is important to choose the optimal training program for building muscles, since overloading increases the risk of injury, and too light loads will not bring results.

Video on how to pump up at home for girls and men

Home workout program:

Home Muscle Building Program: