Hello everyone. Not all of us can afford to visit the gym regularly. There are also those who have to train at home. In this article, we will understand how to build muscle at home .
Many people will say that studying at home is just a waste of time. This is, of course, not true. At home you will definitely have more time to have a great time, as well as earn money by betting on the Parimatch website. You probably won’t be able to become a Schwarzenegger, but it is quite possible to get athletic forms and thoroughly get stronger.
So, how to build muscle at home without any special equipment? First, let’s figure out a set of necessary exercises. Many people mistakenly believe that the home pitching arsenal is limited to push-ups and crunches. Far from it.
The presence of a horizontal bar and a pair of dumbbells significantly expands the arsenal of home pitching. And if there is a barbell, then it’s generally cool. With a strong desire, the barbell and dumbbells can be made independently. My first barbell was a wooden stick with two bricks at each end. And I made the dumbbells from the big gears from the sawing machine.
How to build muscle at home
Let’s start by looking at pectoral exercises. And the first exercise for home training is, of course, push-ups . There are many ways to perform this exercise. I will not dwell here in detail, I will describe only the classic push-ups aimed at the maximum development of all parts of the pectoral muscles. In order not to miss the full course on push-ups subscribe to blog updates .
So, to do push-ups, place your hands about 30 cm wider than your shoulders (15 cm on each side). Feet together, rest on the socks. Arms are straight, back is straight. This is our starting position.
Slowly go down until the chest touches the floor, then powerfully straighten our arms and return to the starting position. We perform the exercise the planned number of times. In each approach, it is enough to do 10-12 repetitions. If you can do more, you need to increase your weight. A hiking backpack with a sandbag is ideal for this. Thanks to this, you can always find the right weight.
The second exercise for developing chest muscles is pullovers . You can read about them here. At home, instead of a dumbbell, you can use the same bag of sand, plastic water bottles or bricks wrapped in tape.
If you have a workout area in your yard, then you are generally lucky. In this case, the training of the pectoral muscles can (should) be diversified with push-ups on the uneven bars. In addition, this exercise works great for the triceps. Since the conversation has turned to training triceps, I will say that there is an excellent exercise for their development – push-ups with a narrow set of arms (push-ups with a grasshopper).
Next, we start training the back. For this we need a horizontal bar. This is not a problem now. A large number of different door rails are sold. It’s convenient and you don’t have to run outside. I also wrote about pull-ups earlier, I will not repeat myself. For anyone interested, take a look here.
Hand training . The biceps are well loaded with pull-ups. And of course, various curls with weights. If dumbbells and barbells are not available, use the same large water bottles.
And, of course, every workout should be finished with abdominal exercises. There are also a lot of them, but they are all based on one thing – torso twisting. Read about abdominal muscle training here.
We have decided on a set of exercises. Now I will give an example workout program for practicing at home. We will train 3 days a week.
Push-ups from the floor – 5 sets of 10-12 reps
Push-ups with narrow arms – 5 sets of 10-12 reps
Pull-ups – 5 sets of 10-12 reps
Weighted Arm Curls – 5 sets of 10-12 reps
Crunches – 3-4 approaches 25 times
On Wednesday and Friday we repeat this program. This is an example of a training program. It is well suited for the initial stage of training. As you gain experience, you will be able to independently create training programs and adapt to your body.