How to properly and quickly build muscle. Is it possible to pump up at home? Schedule for a month of training

Some guys are wondering: "How to pump up quickly and still not go to the gym?" It should be noted that this is quite possible, but you need to try. All exercises should be done carefully, after a warm-up.

Features of the exercise

Each muscle group is pumped up with the help of certain sets of movements, and for a good effect, they must be not only power. You can not overwork your body or immediately give it a high load. Before you quickly pump up, try to prepare for this theoretically.

Naturally, you should decide on those muscle groups, thanks to which you can build a beautiful body. You also need to motivate yourself to exercise. For example, someone just needs to show off at the sea in front of the girls, and someone wants to constantly keep in shape. It is the motive of training that often determines its quality.

It should also be noted that before you quickly pump up, you need to provide yourself with all the necessary tools and shells. For example, a jump rope, dumbbells and a horizontal bar will be enough for you. In this case, the last projectile is considered very effective. It will allow you to put the figure in order in just a few weeks.

What exercises will help to make the body beautiful?

So, let's move on to practice. In order for you to have beautiful arms and shoulder girdle, you should perform push-ups from the floor. The procedure is quite simple, but it must be performed correctly. Thanks to push-ups, you can also develop triceps. The back during the exercise should be straight and not bend. In this case, you should fall low enough, almost to the floor. For greater effect, put a loaded backpack on your back. You need to perform the exercise in several approaches, for example, 15 repetitions 5 times a day. Push-ups should only be done 4 days a week.

For the legs, squats will be useful, which can also be performed with a certain load. Before you quickly pump up, do a warm-up. During the exercise, try to breathe properly. The back should not be bent. In this case, you can lower yourself to the floor or only partially, depending on which muscles should be loaded. Movement should be done 2-3 times a week. In this case, the exercise is performed in 3 sets of 25 squats.

Since it is not difficult to quickly pump up at home, try to do all the steps correctly. For example, in order to do it, it is necessary to fix the legs (put under the sofa) and periodically raise the torso, while it can be twisted in one direction or the other. You can repeat the exercise every other day, while the number of approaches is not limited.

How to exercise on shells?

The most common design that can help build a beautiful body at home is the horizontal bar and bars. The pull-up develops the chest and as well as the arms. For good effect, you can use a loaded backpack. This exercise is performed in several sets of 10 repetitions.

Naturally, all movements should be performed correctly. For example, they will be more effective if the grip is wide. If you do not know how to quickly pump up on the uneven bars, pay attention to our recommendations. For example, for a beautiful press, try to lie on one crossbar with your stomach down, and fasten your legs on the other. Next, just do

Let's talk about how to properly swing at home - without special simulators, "hardware", a trainer and the spirit of rivalry that is inevitable in the gym, forcing you to move on and not stop there.

Of course, you can hardly reach the indicators of professional bodybuilders - this still requires serious and daily many hours of work with special equipment, not to mention a complex system of sports nutrition.

However, practice shows that it is quite possible to pump up muscles at home, get a beautiful body relief, develop strength and endurance.

True, not everyone succeeds at all - and first of all, precisely because it is important to correctly develop your own training program and strictly adhere to it.

Define the goal

In many ways, the training program that you need depends on the goal that you are trying to achieve. So first of all, try to answer the question of what you want to get as a result as accurately as possible.

So, if you want, for example, to lose weight, it makes sense to stop at cardio workouts.

To improve health, increase immunity, improve the condition of the body, or just maintain a figure, a standard general strengthening exercise program.

To increase endurance, you need aerobic exercise (for example, jogging).

If your goal is to become stronger, get a good body relief - accordingly, it is worth focusing on strength exercises in workouts. At the same time, if you need to build muscle mass or dry the body, you need to pay special attention to your nutrition system.

Cons of home workouts

The main disadvantage of home workouts is, of course, the lack of special simulators. They will have to be replaced with improvised means - chairs, a window sill, etc. will be used.

Another important point is that there are always experienced coaches and experienced athletes in the gym who can tell you if you are doing the exercise correctly, what your mistakes are, and correct them in time. In addition, a large number of mirrors in the hall sometimes helps you see your mistakes on your own.

If you have not been involved in sports before, then in order for the absence of “senior comrades” not to affect the results of your training, you should be extremely careful about performing each exercise. Ideally, read special literature, or even watch videos demonstrating the correct execution of exercises.

And finally, the reason why many consider home workouts doomed to failure is reduced motivation. In the hall you constantly see those who have already achieved success, and strive for the same.

In addition, there is always a kind of atmosphere of rivalry and at the same time camaraderie in the gym, which gives you incentives during training. We will talk about how not to lose motivation during home workouts below.

Development of strength and muscle mass at home

How to swing at home. For pumping and building muscle, regardless of whether you are working out at home or in the gym, you must comply with two important conditions: proper nutrition and a constant increase in load.

As for the increase in loads, this is necessary so that the body does not have time to “get used to it”. At the same time, by increasing the weight and severity of the workout, we build up the actual muscle mass. If it is necessary to "dry" the body for a better drawing of the relief, it is not the weight to be lifted that should be increased, but the number of repetitions.

The complexity of fitness exercises at home in this regard lies in the fact that here we work mainly with our own weight, that is, we practically cannot increase the load. It is advisable to alternate exercises, change the complex from time to time, so as not to let the muscles get used to it.

In addition, it makes sense to still acquire a minimum inventory. First of all, it is, of course, dumbbells. If desired, you can replace them with weighting agents (sold in sports stores). For many exercises, a crossbar or Swedish wall is needed. In principle, if it is not possible to install it at home, you can always go out into the yard and train on the horizontal bar on the street.

Nutrition during intense training

For the construction of muscles, first of all, proteins are needed - these are meat, fish, eggs, cottage cheese. If you do not consume enough proteins during heavy physical exertion, this will not lead to anything good: for lack of other material, the body will waste your own resources.

There is no need to talk about muscle growth in such a situation.

At the same time, fats and carbohydrates should not be completely excluded from the diet - after all, they provide energy for your activities.

However, it is necessary to minimize the consumption of fast carbohydrates - bread (especially white) and any other pastries, sweets.

The last meal of the day (dinner) should be almost exclusively protein! For breakfast, eat foods containing slow carbohydrates and fiber - first of all, cereals.

And, of course, do not forget about the need to increase the amount of vitamins in the diet. In no case do not skip meals - you can even increase their number. But the portions eaten at a time, it is better to reduce.

Do not neglect sports nutritional supplements. This does not mean that you need to completely switch to sports nutrition from specialty stores. But a little help to your body, giving it the necessary "bricks" for building your new body, does not hurt at all.

So, in sports nutrition stores you can buy protein, as well as essential amino acids that the body does not produce on its own - el-arginine and el-carnitine. Arginine is involved in the construction of protein molecules and will be a great help in building muscle. Carnitine, which promotes oxygen transport, will give you a boost of energy for training.

The latter, by the way, can also be purchased at a pharmacy (Carniton, Elkar, etc.), where it is sold as a general tonic and adaptogen. The main difference between "pharmacy" el-carnitine and "sports" is that it does not contain caffeine. However, if you wish, you can make up for this deficiency yourself.

By the way, collagen and collagen supplements (to improve the condition of joints and ligaments) also sold in sports nutrition stores, if desired, can be replaced with ordinary food gelatin, which is a hydrolyzate of animal collagen.

And, of course, do not forget that after any meal before training, at least two hours should pass.

Rules, training regime

With intensive training in the gym, the body receives a powerful and constantly growing load. It is generally recommended to give the muscles 2-3 days to recover. Thus, training is carried out 2-3 times a week.

However, as we have already said, at home you have to work mainly with your own weight. Muscles don't need that much time to recover. Therefore, training at home is best done daily - unless, of course, you really want to see the result.

For training, determine some kind of constant time and try to stick to this schedule. For example, to study every day in the morning or every day in the evening after work.

In order to evenly distribute the load for different muscle groups, make yourself a training program. For example, on Monday you train your shoulders, back and arms, on Tuesday you train your back, buttocks and legs, and so on. Be sure to write down this schedule for yourself and follow it.

Circuit training

Circuit training involves alternately working out the muscles of the whole body during one "circle" - a cycle of exercises. How to do it at home? Let's try to make an approximate program using improvised "equipment".

Pull-ups on the bar. We place our hands a little further than shoulder-width apart, palms away from us. We pull ourselves up so that the chin is above the crossbar. 10 times.

Push ups. We will push up in a special way. First, lower yourself completely to the floor, and then forcefully push your body up with your hands so that your palms come off the floor. Ideally, you should also clap your palms in front of you before spreading your palms again and landing on them. 8 times.

One leg squat. You will need a chair for this exercise. Place it behind your back, stretch one leg back and place it on a chair. Squat in this position on one leg 8 times. Change your leg, do 8 more squats.

Reverse bar pull-ups. Hands shoulder-width apart, palms facing you. 12 times.

Push-ups on the hands against the wall. Stand on your hands upside down with your feet against the wall. Slowly bend your arms, lowering your head to the floor, and rise again, stretching your arms. 5 times.

On two chairs. Take two stable chairs of the same height, put them opposite each other. Place your feet on one with your ankles, and on the other, rest your hands slightly behind your back (your body is hanging in the air between the chairs). Rise and fall down with your arms bent behind your back. 12 times.

Hanging flexion. Hang on the horizontal bar and raise your legs as high as possible. 12 times.

After completing the circle, you can give yourself a couple of minutes of rest. After that, start a new circle. You can start with four circles, in the future their number should be increased.

Training programs as a set of exercises for all parts of the body

Another way is to train one or another muscle group every day in order to pump everything in a week.

Exercises for arms, shoulders and chest- This is primarily push-ups and pull-ups. By the way, with push-ups, the press also trains. You can start with two series of push-ups from the floor 10-20 times, between them - a break of one minute. These are warm-up series. After that, push up as much as you can. A prerequisite for the result is to use your resources fully.

For legs and buttocks- weighted squats. It is not necessary to squat deeply, it is enough that the thighs are parallel to the floor. At the same time, if you rise on your toes, the calves will be pumped up to a greater extent, and if you squat on a full foot, your hips will be pumped up. Ideal - squats on one leg, as well as squats with a load on the shoulders.

For the press- twisting lying on the floor, lifting the legs in the hang, lifting the body while lying on the floor. A good static ab exercise that puts minimal stress on your spine (sometimes it matters): place your hands on the floor with your feet on the bed or against a wall. The whole body must be stretched into a string. Stand like this without moving or bending your arms for at least 40 seconds. Repeat for several sets.

In general, the abdominal muscles very quickly get used to a particular exercise, so it is advisable to periodically change the exercises for the press.

A sample home fitness program for a week might look like this:

• Monday- lifting dumbbells (biceps work).

• Tuesday- dumbbell bench press.

• Wednesday- Wiring with dumbbells.

• Thursday- squats and deadlifts.

• Friday- Bent Over Dumbbell Row.

• Saturday- breeding dumbbells on deltas, bench press.

• Sunday- push-ups, twisting on the press.

How to force yourself to work out at home and not stop exercising

So, you have mastered the necessary exercises, done them for several days.

Then you had a friendly party and you missed one training session, the next day a friend you haven’t seen for a long time arrived, then you wanted to go to the long-awaited movie premiere, then you decided that since you took a break from training anyway, you can just lie in front of the TV in the evening, And tomorrow, for sure...

Alas, in the vast majority of cases, this is where home workouts end.

Indeed, when you know for sure that on Monday, Wednesday and Saturday you have an appointment in the gym, you put off everything for this and build your schedule accordingly, and skip a workout only in case of emergency. Organizing yourself on your own, when at any time the training can be postponed or rescheduled (or even canceled altogether), is much more difficult.

The most important thing is how to swing at home correctly, what is worth doing, is to remember your goal all the time and keep it in front of your eyes.

Just for this to work, the question of the goal to yourself should be answered with the utmost honesty. The abstract “to become healthy and strong” will not work. It may be desirable, but it will not make you get off the couch. Why do you really need training? Why do you need a pumped up body?

If, say, you want to please women - well, great! So, imagine how you will go to the sea in the summer, come to the beach, and all the girls will follow you with admiring glances. Let this beach, where you can safely choose any beauty, be your "motivational picture" that you keep in your head.

If you want to arouse the envy of your friends, that's great too! So, we present fishing and how you carelessly lift in front of everyone the load that three of your friends could not pull. Hey, it's not funny! You don't have to describe this picture to anyone. This is your personal motivation.

Just feel the emotions that you feel at that moment - and move towards this goal. After all, you can’t deceive yourself - so motivate yourself with honest goals.

Do not take breaks in class! Especially at first. After any break, it becomes psychologically more difficult to return to training every day.

Let yourself be drawn in, let your body feel the joy, the pleasure of muscle fatigue. When you see the first results, it will become much easier to motivate yourself, but at first you need to literally “take yourself by the scruff of the neck” and force you to act.

You can try to create for yourself the "illusion of the hall", watch a motivating video. Other people's achievements can also set the tone and direction.

And, of course, be sure to put on your favorite energetic music for the duration of your classes - the one that will make you get up and move.

In contact with

If you are wondering which exercises are for which muscles, then I hasten to please you. On this page you will find the most effective exercises for all muscle groups that will help you not only harmoniously develop your body, but really pump up muscles. In addition to describing the execution technique, each of the exercises is accompanied by photographs and videos, with which you can master all the subtleties and nuances.

Trapeze
To pump up the trapezius muscle, you need to work it out in three directions. You need to complete at least three exercises: one for each part. The trapezoid has natural power, and that is why fairly heavy weights should be used.

Deltas (shoulders)
The deltoids are located on one of the most fragile joints in the body. Therefore, you do not need to use excessively heavy weights, the main thing for the progress of the deltas is the correct execution technique.

pectoral muscles
In order to pump up all the bundles of chest muscles equally well, they need to be worked out from different angles. Training should take place with a frequency of 1 - 2 times a week. If you pump the pectoral muscles no more than twice a week, using the exercises presented here, you will definitely achieve the results you need.

back muscles
The back is a combination of large muscle groups and in order to properly load them, you need to try hard. If you want to build back muscles, then you should use such weights that you can do no more than 8 - 12 repetitions. Pumping up your back is really hard, but with the right approach it is quite possible.

Biceps
It consists of two heads: the short one is responsible for the mass and volume, the long head betrays the same “peak” to the biceps. Therefore, in order to qualitatively pump up the biceps, you need to choose several exercises in order to load two heads equally well.

Triceps
Most beginners in the gym pay more attention to the biceps, but they should know that it is thanks to the triceps that the arms look more massive even in a relaxed state. And if you want people on the street to say, "Oh, what pumpy arms he has," then you need to pump triceps with no less effort.

forearms
If you want to pump up your arms with high quality, then the muscles of the forearm should be treated with the same attention as other parts of the body. Thanks to well-inflated forearms, outwardly, the hands become more voluminous and proportional.

Abdominal muscles
To pump up the press with "cubes" - any man wants, and almost every woman dreams of having a toned, beautiful belly. To achieve a relief press, you need not only to perform countless repetitions, but also to eat right.

leg muscles
In order for the legs to be harmoniously developed, it is necessary to train with all responsibility each of its muscle groups: the buttocks, quadriceps (extensors), the muscles of the back of the thigh (flexors) and the muscles of the lower leg (calves).

You need to make a precise training schedule and stick to it. Experts recommend doing classes 2-3 times a week with a break of several days. The duration of each workout should be 40-90 minutes, depending on the goals and general physical fitness. Classes should begin with a light warm-up, which will warm up all the muscles of the body. Thus, you will be able to avoid various kinds of injuries and sprains. After that, you can safely proceed to the basic exercises.

A set of exercises

In order to pump up the muscles of the hands, you will need additional sports equipment - dumbbells. To perform the exercise, you must stand up straight. Take dumbbells in your hands and alternately bend them at the elbows. The exercise is performed 10-15 times for each hand.

The starting position of the next exercise is sitting on a chair, legs slightly apart to the sides. Take a dumbbell in your right hand. Gradually lower it to the floor so that the elbow touches the middle of the thigh of the right leg. Gently return to the starting position. Repeat the exercise in 2 sets of 15-18 times for each hand.

The next exercise is designed to pump the spit belt. Place your arms with dumbbells at your sides. Slowly squeeze them at the elbows, touching the shoulders with the dumbbells. Please note: the back should be flat and not bend. Unclenching your elbows, raise your hands up. Repeat the exercise 10-12 times in 3 sets.

Push-ups are the most effective for pumping the muscles of the chest. Place your hands forward with your fingers as close to your chest as possible. The exercise should be performed 10-15 times in 2-3 sets. To increase the load, you can hang a backpack full of books on your back.

To pump up your back muscles, lie on your stomach. Put your hands behind your head, clasping them in the castle. Gradually lift your chest off the floor. Fix the position at the end point. Please note: when performing the exercise, the head should stretch up. Gently return to the original position. Repeat the exercise 10-12 times for 3 sets.

The exercise for the muscles of the upper press is familiar to many of the physical education classes at school. Lie down on a flat surface. Place your hands behind your head. Bend your legs slightly at the knees, spreading them shoulder-width apart. Slowly raise your body without arching your spine. Fix the end point for 3-5 seconds. Gently return to the starting position. Repeat the exercise 10-15 times for 3 sets.

To pump up the muscles of the lower press, lie on a hill so that the lower part of the body hangs a little. Gradually raise your legs to your chest, bending them at the knees. Do 3 sets of 20 reps.

Lie down on a hard surface. Place your hands along the body. Slowly lift your straight legs up at a 45 degree angle. Fix the end point for 10 seconds. Return to starting position. Repeat the exercise 15-18 times.

You can pump up the muscles of the legs with the help of squats. Here, too, there are nuances. If you do not do deep squats, the main load will fall on the hips. To pump the gluteal muscles, squat as low as possible. Repeat the exercise 15-20 times in 3 sets.

One desire to have a beautiful embossed body is not enough. Exceptional perseverance and a clearly set goal, patience and determination, knowledge and avoidance of typical mistakes allow achieving significant results. Beginning athletes quite often focus only on cardio training, strength training, or dietary proper nutrition. Such a one-sided approach will not bring the desired effect. We need to work in all directions.

If increased loads and hourly workouts in the gym do not bring the desired effect, then this is direct evidence that the chosen methods for building a pumped up athletic body are ineffective. The following tips and recommendations on how to build muscle in a short time without going to the gym allow you to correct the situation.

Starting training, athletes want not only to become bigger, but also to give their muscles a clear expression. Looking better and more attractive is the main reason why people go to the gym. This is the reason for the priority of finding the most effective way to give relief to the muscles.

Many beginners try to find supplements, exercise programs, diets and other means that allow them to achieve the desired relief on their own. However, for non-professional bodybuilders, you can try many methods and never find one that actually works. And in order not to waste precious time, get acquainted with three simple, but truly effective methods and secrets of how to pump up relief.

Strength Equipment Doesn't Guarantee Success

Weight lifting, exercise on simulators, regular visits to the fitness center are not priority areas in pumping up muscles. A relief body can be built without the use of specialized power equipment, doing not in the gym, but at home.

What needs to be done for this?! It is necessary to come to grips with aerobics, borrow exercises from rhythmic gymnastics for your training, do not forget about the importance of quality nutrition, without going beyond the recommended diet. If you strictly follow these recommendations, then one hundred percent result is guaranteed.

Three effective steps towards building a relief body

First step

If for some reason there is no opportunity to go to the gym, then this training will replace work on specialized sports equipment

Push-ups, pull-ups, squats, tilts, lifts and lunges of the torso are the most affordable exercises to do at home. To increase muscle mass, do rhythmic gymnastics three to five times a week.

Tip: Be sure to rest between workouts. With an increase in the intensity of everyday loads, the likelihood of burning fat is high. In order to build muscle along with burning fat and excess calories, you need to maintain the intensity of the rhythmic gymnastics performed.

step two

Get rid of excess fat easily and simply allow aerobics.

The recommended training intensity is up to five times every seven days. It is best to start with thirty minutes. You can try brisk walking or cycling. If there is a need for a constant decrease in body fat, the intensity is increased.

Important to know: Low-intensity exercise burns fat calories, while high-intensity exercise, such as sprinting and running, burns calories. Knowing these nuances when performing cardio training allows you to maintain a high metabolic rate for a longer time.

Step Three

Eating five or six times a day may seem strange enough to many. However, those who want to gain muscle relief should adhere to just such a schedule. Moreover, the number of portions eaten is much more important than the content.

• frequent meals in small portions can speed up metabolism and reduce hunger;
• before and after each workout you need to eat proteins with carbohydrates;
• make portions, including foods with healthy fats, complex carbohydrates, proteins.

Remember:

1. You need to eat foods that do not contain extraneous additives, ingredients such as fats, sugar, salt, which can disrupt the overall plan for a healthy diet.

1. Increased muscle growth leads to increased activity not only during periods of training, but also a mobile lifestyle throughout the day.

1. Maintaining a normal weight, avoiding problems with extra pounds, allows you to consume fewer calories than required. The main thing is not to overdo it. Excessive reduction in the nutritional value of foods can lead to muscle loss.

Four secrets to quickly pumping up muscles without going to the gym

A sculpted body is an achievable goal, but the path to it is quite complicated and requires incredible willpower. You need to adhere to strict discipline and remember that you can achieve something only after a certain period of time. However, there are ways to speed up this process. For anyone who wants to achieve quick results, it is recommended to resort to four "secret" exercises that are simple and easy to perform, and the effect is amazing.

The availability of any of the many types of push-ups to perform at home allows you to use all muscle groups in the training.

You need to do push-ups daily, as many times as your own training allows. You should not stop at the classic version. You can do push-ups on your fingers, on one hand, change the position of the arms in width.

No matter what push-ups are performed, they burn fat and build muscle.

The most important point for getting relief is burning fat. The best way to do this task is to jump with a regular rope. They do not require a lot of free space, but allow you to get high loads.

The most effective training will be with double jumps, turning into slow ones, performed back with a light step. The number of approaches is unlimited.

An excellent exercise for developing back and bicep strength, especially with variations such as chin-ups and pull-ups. They allow you to work out the back muscles, but in a slightly different way. The first is performed in such a way that the elbows go down and back, that is, the muscles of the shoulder are stretched. The second is performed in reverse or with support - using the shoulder adduction.

The best result will give pull-ups with a combination of different grips.

Imitation of movement as when riding a bicycle is performed lying on your back with legs raised, bent at a right angle at the knees. Hands are behind the head, calves are parallel to the floor.

Tearing off the shoulders and head, they make a bicycle with their feet, touching the left knee with the right elbow, twisting the lateral muscles, take the starting position.

You don't have to chase quantity. The main thing is to concentrate on the correct execution of the exercise, which imitates cycling. The exercise is repeated several times in a row without taking a break.

The best strategy for getting relief

There is no opportunity to spend a lot of time in the gym and exercise on shells, but the desire to gain a muscular body is great? You don't have to give up. You can give your muscles the cherished relief without exercise equipment, and, most importantly, much faster than with many hours of training in a fitness center.

Everyone has muscles, but most of them are hidden due to the presence of fat. Therefore, it is necessary to engage in the construction of relief only in conjunction with getting rid of body fat.

This will be done by focusing on two fundamental points:

• diet food;
• choosing the right exercise.

Pay attention to strength training

They don't require a lot of exercise. It is better to immediately choose a few of the most progressive trainings, increasing the weight every week.

Even the best cardio training will not help get rid of body fat if the nutrition is of poor quality. Without a properly composed menu, all workouts, loads and other efforts will be absolutely in vain. In other words, the effort and time expended will not bring results.

In order not to feel hungry, include complex carbohydrates in the menu, do not violate the established regular meal plan. To maintain muscle glycogen allows the use of five grams of carbohydrates for every two sets performed.

Do strength training

Especially important for those who follow a strict diet. Strength exercises allow you not only to build, but also to keep muscles in good shape, without requiring any special effort.

It is enough to perform simple lifts two to four times a week. If this is the first experience for a novice athlete, you can choose a basic strength training program and master it.

Running does not take a lot of time, it easily fits into the routine of even busy people. Beginners who have never done any activity before should start running at a slow pace. Weekly runs quickly burn fat, the disappearance of which allows the muscles to show their relief.

The number of cardio loads directly depends on the genetic predisposition. Some people need little or no exercise to lose fat, others, on the contrary, have to make every effort. Regardless of this, it is the load received during running that allows you to throw off “excess fat” in a short time.

Never Forget Three Simple Truths

1. strength training is needed to build muscles;
2. to burn fat you need to run;
3. to get a beautiful relief, you should follow a quality diet.

These simple recommendations will allow anyone who seeks to gain a relief and toned body to make progress in a few weeks. The main thing is to carefully monitor your diet and exercise. Run, work on your abs, deadlift, follow a diet, and in the near future, demonstrate to others the exceptional relief of your body.

We pump muscles at home - Video