We swing at home without iron. The best home workout program for men
Not everyone can boast of steel joints, but this is not a reason to abandon the conceited dream of pumping up, if not hefty "banks", then quite tangible biceps.
You yourself can come up with different options for exercises with different muscle groups. But first, learn 10 basic ones, having mastered which you will understand what's what and how you can develop them yourself:
1. Raise your arms and bring your palms together at chest level. Then try your best to bring your hands together - for 5 seconds. And exactly the same amount of rest. Do five such cycles: tension-relaxation. Gradually increase the duration of muscle tension, bringing the time to 10-15 seconds.
2. Stand with your back close to the wall, stretch your straight arms along the torso. Without bending your elbows, press the wall with them for the same 5 seconds. Do five cycles, as in the first exercise.
3. This exercise will strengthen your thigh muscles, which can take the strain off your knees. Sit on the floor and bend one leg at the knee. Tighten the thigh muscles of the straightened leg, slowly counting to six. Relax and repeat the cycle. Then - the same with the other leg, gradually bringing the duration of the tension to 10-15 seconds.
4. Stand up straight, legs slightly bent at the knees, put shoulder-width apart. Shift your weight onto one leg and hold the tension until you feel pain in the muscles. Then repeat with the other leg.
5. Sitting on a chair in front of the table, straighten your arms in front of you. Put them on the table and try with all your might to push them in. Do 5-second cycles of tension-relaxation five times per set. The load can be gradually increased to 10-15 seconds of tension.
6. Stretch out straight arms in front of you with spread fingers, turn your palms towards each other and press with one hand on the other. Do this exercise in cycles - like the rest.
7. Interlock your fingers below the back of your head and try to push your neck forward with your hands while resisting pressure with your neck muscles. Do this exercise in 5-6 second cycles five times.
8. Stand facing the wall, put your feet on the floor well and try to “move” the wall with your arm muscles.
9. Sitting on a chair, grab the seat and try to lift yourself up.
10. Sitting on a chair, stretch your straight legs forward. Put one foot on top of the other and try to simultaneously raise the top and lower the bottom.
Important little things
During each exercise, mentally concentrate on exactly the muscle group that you are developing. Stretch to the maximum and give all the best. But increase the load gradually. Remember that it is better to work hard for 5 seconds than to work at half strength for 15 seconds. And also
One desire to have a beautiful embossed body is not enough. To achieve significant results allows exceptional perseverance and a clearly set goal, patience and determination, knowledge and avoidance of common mistakes. 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 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:
- You need to eat foods that do not contain extraneous additives, ingredients such as fats, sugar, salt, which can lead to disruption of the overall plan for a healthy diet.
- Increased muscle growth leads to increased activity not only during periods of training, but also a mobile lifestyle throughout the day.
- 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 nutritional value products can lead to loss of muscle mass.
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.
by the most important point to obtain relief is to burn 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. Most importantly, focus on correct execution exercise that mimics 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.
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 short time shed the extra fat.
Never Forget Three Simple Truths
- strength training is needed to build muscles;
- to burn fat you need to run;
- 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
Question: I can't go to the gym anymore and I don't have the space or the money to do it at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely in the span?
Answer: Whenever someone asks me about how to work out at home, without a gym (special equipment or even a minimum of free weights), my first reaction is my question... why?
I mean, it doesn't take a genius to figure out that these are not very good conditions for gaining muscle mass, so my first goal is to always try to solve any problem that gets in the way of achieving my goal.
Can't you find a way to get to the gym? Could you maybe cut back on app purchases on your phone and spend that money on a gym membership instead? Could you throw away some of the junk in your basement or garage, and thereby get some free space for a full-fledged strength training at home?
In very rare cases, people use The right way pump up, and all problems are solved, and their muscles begin to grow with renewed vigor. But much more often, the answer to all of the above is misunderstanding, rejection, and searching for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.
And that brings us back to the original question...
The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without the special equipment found in gyms. Lack of free weights doesn't help, of course, but even under these conditions... you can achieve certain results.
But the bad news is that it will be much more uncomfortable, much harder in terms of athletics and just a lot harder in general. That's why...
How to build muscle: basic requirements
Building muscle requires at least 2 fundamental principles.
- Progressive workouts that can stimulate growth. (A well-thought-out training plan = success.)
- A diet that can support muscle growth. (Above all, consume enough calories and protein).
As long as both principles work correctly, regularly and long enough, then the muscles will grow.
What should be done and used in order for the muscles to grow?
As you may have noticed, among the main principles of muscle growth there is no gym membership, training with free weights such as barbells and dumbbells, machines or additional equipment.
And this is because they do not play a decisive role in increasing muscle size and mass growth. These are simply useful additions that can help speed up the result and improve the quality.
And not only in the sense that they will effectively train every muscle group and provide the muscle growth that you so desire. They simplify the progression of loads, which is so necessary to stimulate muscle growth and progress in training both at home and in the gym.
That's why all the gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle of inclination; racks on which you can perform many exercises; complex, block and various simulators for each muscle group.
So I'm not going to lie to you here. If you want to build and pump beautiful and strong muscles, then the application of all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you do not have anything from this list, then this is a big problem.
But, as I said, everything in this world is possible. There are a large number of different programs and training options that can be used to build muscle at home without greens, and even the most controversial of them can work effectively when used correctly.
Exercises for training at home without simulators
For the first time, you have a wonderful inventory: whether you knew about it or not ... This is your own body weight.. With it (+ a little ingenuity) you can do all sorts of exercises. Even the very first thing that comes to mind:
- Push-ups (and all kinds of variations);
- Pull-ups (and all sorts of variations);
- Horizontal pull-ups;
- Reverse push-ups;
- Headstand push-ups;
- Curl for biceps;
- Triceps exercise with own weight;
- Lunges (and all sorts of variations);
- Squats;
- Bulgarian squats;
- Pistol squats;
- Lying leg curl;
- Romanian deadlift on one leg;
- etc.
This is by no means a complete list of exercises. You will find many more.
But this is enough to make one of your workouts. There are enough exercises on this list to make a workout at home really effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.
Add more, for example, rubber band, and now you can do dozens of other exercises (close grip rows, band presses, front and side swings, biceps and triceps exercises, etc.)…
So the more exercise the better. This is good news. Now for the less good news...
Progress will be difficult, but possible
Progress on these exercises (where goal #1 is muscle gain) can be difficult to achieve, especially as you get stronger. Because you can't adjust the amount of weight you're exercising with for progression, which is supposed to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.
Luckily, this won't be a problem early on, as there are 2 great ways to increase load.
First step: move from simple exercises to more complex ones (for example, from pull-ups with support to simple pull-ups). Excellent. After that, progress in repetitions is necessary. For example, if in some exercises you can only do 3 sets of 5 times, then you can gradually increase the number of repetitions to 12 for 3 sets.
But at some point, the exercise variations will run out and you won't be able to add more repetitions, as there is a high risk of starting to train for endurance, and not for muscle growth.
So what do you do then? Well, you either keep doing what you're doing and never get stronger, don't build muscle, or figure out a way to increase the load. For example…
- Sports vests with weights;
- Belts with weights;
- Tougher rubber bands;
- There are rings, TRX loops and others;
- Backpack stuffed with books;
- Affordable and easily adjustable dumbbell sets designed to save space.
Depending on the specific exercises, there will almost always be some way to make them harder: add some extra weight, or just make the exercises harder so that the load progresses and the muscles continue to grow.
You just need to think a little to understand the approach to each exercise you do. This is the key to effective training.
If you don't, then you end up like most people who work out at home without much thought about weights or special equipment... forever stuck in the same weight and muscle volume, doing the same thing without changing anything in your training program.
Not fun at all!
Everyone who trains at home has different training conditions and equipment, and they all ask the same question... can my workouts be effective for muscle growth?
The answer, obviously, depends on what exactly (with what equipment) a person will deal with. But if I had to just guess, then I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.
Iron free workout program
Whether you have access to a gym or not, it doesn't really matter, exercising at home can be just as effective. .
There are tons of exercises you can do without free weights, in the privacy of your own home, hotel room or office to build muscle and improve your fitness.
Of course, training with extra weights and machines is great, but the simple fact is that you can build muscle without additional equipment.
How to build muscle without exercise equipment at home?
Use these exercises!
Bodyweight-only exercises go a long way in developing functional strength at any fitness level. Since you won't be using extra weights for these exercises, it's best to focus on a very fast pace and high reps to hit your muscles to the fullest. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weight training.
Below is a list of the top 10 exercises to help you build muscle at home. Most likely, you have heard about many of them, but I supplemented them with my tips for improving the technique and approach to execution.
Squats
Squats work 85% of the muscles in your entire body. Just think about it. The performance of this exercise is greater than any other many times over. In addition, squats are known to increase testosterone production. If you want to build muscle mass, then this is definitely your option.
To perform a deep and proper squat, start with your feet wider than shoulder-width apart, your toes slightly turned out to the sides, and when you start the squat, keep your back straight and focus on pulling back your buttocks and keeping your chest high. When you squat, bring your knees forward and out, but they should not go beyond your toes, and press your heels into the ground to maintain balance. If you need extra balance, then bring your hands forward. When the pace is fast and explosive, this extra balance can become very necessary.
Bodyweight squats can be done every day if you want. You can also change up your squat technique by trying single leg squats or sumo squats (wide stance).
Push ups
Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps, and back. Watch your breath and lower yourself until your chest touches the ground.
For a change, a wide stance will engage the chest muscles more, while a close stance will increase resistance.
If you put your feet up on a chair or wall, change the angle, you will work on the upper pectoral muscle, increasing the difficulty.
Reverse push-ups
Using a chair, coffee table, or even a bed, you can always work your triceps and pecs with reverse push-ups. This is an excellent exercise, performing which you can see a beautiful and embossed horseshoe-shaped muscle on the back of the arm. Remember to keep your head straight so that your spine is in the correct position.
Wall squats are a great way to work on your quads and endurance. With your back against the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use a timer on my phone for this exercise. Start by trying to do the "high chair" for 60 seconds or until you can't stand the burning sensation in your muscles.
Lunges
Lunges are one of the best exercises out there, but proper form takes some practice, as with any exercise. Humans have a tendency to sway when shifting their body weight from one leg to the other. As you shift your weight to the other foot forward, remember to keep your back and shoulders straight; also, you need to focus on moving your hips down towards the floor, not forward - this will allow you to perform the rep in the correct form.
plank
Starting from your belly, keep your spine straight and keep your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. The plank is another exercise for which I recommend using a timer. Try it for 90 seconds and just tell me you can't do core workouts at home.
The execution concept here is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique muscles of the abdomen and the muscles of the core are being worked out.
"Superman"
The expression is suitable for this exercise: "As it is heard - so it is written." It will work on your arms and lower back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you are trying to take off, hold this position for a few seconds and lower yourself.
Leg raise crunches
I like to combine crunches and leg raises to work my upper and lower abs. Lie on your back with your heels flat on the floor, lift your knees to your chest and do a crunch, tensing your abs as your knees and chest touch each other. Then return to the starting position.
burpee
Burpees are a multi-muscle movement that combines a jump with a push-up. This is a great option for working out several muscle groups. The main thing to pay attention to is the lower back; avoid as much arching in the spine as possible when you squat and then jump out.
Circuit training
If you've been exercising for a while and don't think bodyweight training is going to give you the muscle gains you want, you can increase the intensity of your home workout by doing circuit training. This will work on your musculature and endurance, add an aerobic element, and really increase the difficulty of your workouts.
Circuit training constantly keeps you in good shape, heart rate and pulse accelerate, while one muscle group is resting, the other is hard at work. You will be amazed at how much physical results you can get in more than a short time using this method.
When planning a circuit workout, it is important to disable certain muscle groups in order to give them rest in turn. So, if you start with push-ups, then move on to squats and ab exercises.
Conclusion
So now you have my favorite home workout exercises that build muscle without any extra equipment. They can help you get in shape and lose weight while boosting your overall health and strength. No gym? No problem!
Home workout programs
3-Day Bodyweight Workout Program
Are you a beginner or want to take a break from heavy strength training? This three-day workout program contains all the basic exercises and will give you a strong start to strength training at home.
general information
Description of the training
Whether you're into bodybuilding, powerlifting, crossfit, or competitive sports, the ultimate goal is the same - to improve your body.
So it makes sense to make an effort to learn how to use your body properly, right? Truth.
To do this, include bodyweight exercises in your program.
These exercises can be vital for developing fitness, improving body function, or building endurance on the court or field.
The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.
Day 1: Upper body
Day 2: Lower body
Day 3: Core muscles
Frequently asked Questions
What to pause between sets? How can I combine these complexes with my training program?You can do them after a regular workout or as a standalone training program. It all depends on the person and their goals.
If you want to focus on exercises with your own body weight, then do this program separately.
Is it possible to perform these complexes twice a week?Of course. If you wish, you can practice at least three days in a row, then take a rest day, and train for another three days in a row.
How long should you follow this program?Until you feel that you have squeezed everything you can out of this training. I would advise doing it for at least 4 weeks. What to do after this period is up to you.
I'm strong and I don't have enough body weight to reach failure. What to do?Weighted vests will perfectly cope with the role of additional weights without burdening you with extra shells. Wear a vest for exercises that require weights. Alternatively, you can hang a chain around your neck.
Is it possible to somehow complicate the exercises?If you need a vest or chains for extra weight, you can do a drop set. Perform the exercise with weights to failure, then remove the weights and continue.
Instead of doing all the approaches at once, you can turn the workout into a circuit. Do each exercise in turn without rest. This is one circle. Repeat this three times. Rest 1 minute between rounds.
I am too weak to use body weight. Can I replace exercises with machines?This goes against the grain of the program. If necessary, have a belayer or training partner help you with the most difficult exercises. Don't use weight machines instead.
Three Bodyweight Exercises You Can Do Anywhere
Given the heaviness of modern life, who wants to hang on themselves and dumbbells with pancakes? Instead, use these workouts to build muscle with your own body weight.
Want to get a good workout but don't have access to sports equipment? Do not despair. Using your body weight, you can exercise anytime, anywhere and still enjoy the process.
When talking about bodyweight training, many people think of cardio. Undoubtedly, bodyweight exercises are great for this type of fitness, but they are also effective for developing upper and lower body strength. You just need to show a little resourcefulness when choosing exercises.
Since it is not possible to load the muscles with the weight of the body enough, another way must be found to injure them in order to develop strength. We offer you three sets of exercises that require nothing but body weight and a horizontal bar or a doorway.
Complex 1: Working out the lower body and buttocks
To actively stimulate the muscles of the lower body through training with your own weight, you need to choose multi-repetition exercises with elements of plyometrics. Plyometric exercises will help build muscle strength and explosive power. By combining this method with high-rep training, you can easily build lean muscle mass.
After a short warm-up, perform the entire complex once, resting only at the indicated time. At the end of the circle, rest for 3 minutes and repeat everything again two more times.
Pumping the lower body and buttocks | |
1. Walking lunges with body weight
1 set, 20 reps each leg |
|
2. | |
3.
1 set, 20 reps |
|
4. Step up with knee lift
1 set, 20 reps (each leg) |
|
5.
1 set, 20-30 sec. (Rest 60 sec.) |
|
6.
Kettlebell sumo squat
1 set, 30 reps (perform without kettlebell) |
|
7.
1 set, 10 reps (each leg) |
|
8.
1 set, 50 reps |
The advantage of lower body workouts is that they also have a positive effect on the heart. You can be sure that this complex will make your heart beat wildly! However, perform this selection of exercises only when you want to load the muscles as much as possible.
Complex 2: Developing Upper Body Strength
Two of the best basic exercises of all time will help you work your upper body with your own weight: push-ups and pull-ups. As soon as you find a horizontal bar or something that you can grab onto, you can handle this complex in no time.
Perform the exercises in the following mode, resting for 30-60 seconds. between sets. Decrease your total reps in a pyramidal fashion until you reach the last stage of fatigue.
Upper body strength development | |
1. Push-ups | |
3 sets, 15-20 reps (30-60 sec rest between sets) |
|
3. Diamond push-ups | |
4. Pull-ups on the low bar from hanging lying down 3 sets, 15 reps (30-60 sec rest between sets) |
|
5. Push-ups from the bench | |
3 sets, 10 reps (30-60 sec rest between sets) |
|
3 sets, 5 reps (30-60 sec rest between sets) |
Push-ups and pull-ups by themselves engage all muscle groups in the upper body: chest, back, shoulders, biceps, and triceps.
Complex 3: Fat-blasting cardio training
You can do this workout even when you're short on time. Bodyweight exercises are ideal for increasing calorie expenditure during training and for many hours after. Always start this workout with a light warm-up.
Try to complete 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to follow the correct technique. When you're done, cool down for 5-10 minutes and stretch. Change the rest time or the number of repetitions as you wish.
Fat-blasting cardio training | |
1 set, 100 reps |
|
1 set, 100 reps |
|
1 set, 100 reps |
|
1 set, 100 reps |
|
5. Jumping "scissors" 1 set, 100 reps |
Additional Benefits of Bodyweight Training
You can always jump on some cardio machine and do some interval training. However, bodyweight training is more dynamic and forces you to change position for each new exercise. This will improve your balance and agility, as well as develop functional strength that will benefit you both in and out of the gym.
Moreover, bodyweight exercises are very exciting. Most people quickly get bored with the same type of cardio workout, but the many variations of bodyweight exercises will force you to work not only the muscles, but also the head.
A set of exercises with body weight for weight gain
Can you build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.
general information
Description of the training
Can you build muscle with bodyweight exercises? Yes, if the training is really hard.
I have compiled this complex as a reliable starting point. But it's only good for the first time.
In the future, you will have to find a way to complicate it. Muscleandstrength.com offers a wide variety of bodyweight exercises. Give them a try, and refine your program when this routine becomes too easy for you.
You can perform this complex up to three times a week. Rest at least one day between workouts. If your muscles are too sore or you need more recovery time, increase the rest period to 2-3 days.
Your goal is to do 25-50 reps per set depending on the exercise. As you get better at it, increase the difficulty of the exercise.
For example, when you can do 50 push-ups per set, move on to one-arm push-ups (alternating) or clapping push-ups. If bodyweight squatting is too easy for you, add jump squats or box jumps.
Relaxation. Rest no longer than you need to catch your breath. Once you can answer the question, what day is it, move on to the next exercise.
After completing the entire circle, rest for 2-5 minutes. and drink some water.
Home workouts are a budget-friendly alternative to going to the gym. Benefits of training at home:
" Availability
» Possibility to choose a convenient time
» Saving travel time
» Lack of critical views
» Psychological comfort
However, in order to pump up without a barbell at home, self-discipline and knowledge of at least the basics of the physiology of sports is required. The absence of a coach who can point out mistakes increases the risk of injury. A beautiful body is a combination of physical activity, proper nutrition and rest regime.
Is it possible to pump up at home without exercise equipment?
Keeping a fitness diary is a great way to discipline yourself and celebrate your progress.
To train at home, you need the following equipment:
» Sportswear and footwear
" Mat
" Watch
Optionally, you can use additional sports equipment:
» Fitballs
» Rubber bands
» Expanders
" Horizontal bar
» Crossbar
" Rings
» Hinges
What you need for muscle growth: the basics
" Goals. Before you start training, it is important to set goals and choose the appropriate program.
" Control. For self-control, it is recommended to enter a daily plan into the fitness diary, as well as the exercises performed, the frequency of repetitions, the number of hours of sleep and the daily diet.
" Food. To gain muscle mass and increase the relief of muscles, it is important to consume enough protein. Carbohydrates provide energy for exercise. Fats are essential for the absorption of vitamins.
» Water is necessary to maintain the life of the body. It is recommended to drink up to 2.5 liters of water per day, as well as 1-1.5 liters during intense training.
» Emphasis on basic exercises. For beginners, it is better to include 2-3 basic multi-joint exercises in the program that work out the maximum number of muscles. The base will help to tone the whole body.
» The number of workouts at home should be 3-4 times a week for 60-90 minutes, including warm-up and cool-down.
» The number of repetitions should be adequate to physical fitness. To pump up without iron at home, it is better to start with 3-4 sets of 8-12 repetitions. Gradually, the multiplicity is increased to 7-8 sets of 12-15 repetitions.
» Cardio. Anaerobic exercises warm up the body well, pump the heart and endurance.
" Speed. Exercises for pumping strength are performed in fast mode.
" Relaxation. New muscle fibers grow during rest, so you should make time for relaxation.
Exercises for training at home without simulators
Squats
Squats belong to the category of universal exercises. Various variations of squats allow you to use up to 85% of all the muscles of the body. Squat effects:
» Strengthening core muscles: abs and backs
» Posture Improvement
» Improved coordination of movements
» Burn calories
» Development of all leg joints
» Increasing testosterone levels
Technique: feet shoulder-width apart or slightly wider. The abdomen is tucked up, the spine is straightened. The gaze is directed in front of you. On an inhale, bend your legs knee joints, pulling the pelvis as far back as possible. The knee itself should not go beyond the toe line. The angle between the hip and knee is 90 degrees. Arms can be bent at the elbows or stretched out in front of you. As you exhale, straighten up.
Wall squats
Target: gluteal, calf and thigh muscles.
Technique: standing, feet shoulder-width apart. The shoulder blades and buttocks are pressed against the wall. While inhaling, go down, the angle between the knee and the thigh should be 90 degrees. Sliding down, you can not tear off the shoulder blades and buttocks from the wall. As you exhale, go up.
Push ups
Target: back muscles, abs, chest, deltas, triceps and biceps. To a lesser extent, the muscles of the legs are involved. In October 180, Minora Yoshida set a world record - 10507 push-ups.
The type of load depends on the setting of the hands:
» Wide - focus on working out the biceps
» Narrow - focus on the study of triceps.
Technique: lying down, resting on the palms and toes. The back should be straight from crown to 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. Do not lower your belly, chest, or chin to the floor. On the exhale - return to the IP.
Reverse push-ups
Target: triceps, deltas, chest segment and back.
Technique: emphasis on the back of the palm on the edge of the bench, as well as on the heels. Buttocks directed to the floor. On the exhale - bend your arms at the elbows until the formation right angle. On the exhale - return to the PI, pushing yourself up with the help of triceps.
Lunges
Target: leg muscles.
Technique: standing, feet shoulder-width apart. One foot takes a step-lunge in front. Feet parallel, weight on front foot. While inhaling, bend the knee of the back leg, forming a right angle with the thigh. The front knee should not go beyond the line of the foot. On the exhale - rise up, pushing the body with the help of the gluteal muscles.
plank
Technique: support on the palms and toes. The palms are located under the shoulders. You can also lean on your forearms. The line of the spine should be even, the stomach is tucked up, there is no deflection in the lower back. You need to hold the position for 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 lateral surface of the foot and palm or forearm. The hips are held up. The back should be flat, without deflections. 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 the stomach, arms extended forward. As you exhale, raise your head, arms and legs. Keep limbs straight. Hold the position for 30-120 seconds.
Leg raise crunches
Target: abdominal muscles.
Technique: lying on your back, hands clasped behind the head in a lock. Legs raised and knees bent 90 degrees. As you exhale, pull your knees up to your chest while 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 an emphasis lying down. Return to IP. Jump up.
Circuit training
Circuit training is a type of training where several exercises are performed without rest or with a minimum pause between sets. In total there can be up to 10 sets with an interval of 1-3 minutes between cycles. The training is aimed at burning fat and training endurance.
Program and schedule of training for a week without dumbbells
Monday
» Classic Squats
» Jump Sumo
» Lunge walking
» Classic plank
» Burpee
Wednesday
» Deep Squats
» Bulgarian lunges
» Reverse push-ups
» Superman
» Leg Raise Crunches
» Burpee
Friday
» Wall Squats
» Classic push-ups
» Lunges-curtseys
» Plank
» Burpee
We swing muscle groups without simulators
To pump up without simulators at home, the exercises below will help. It is recommended to perform them at a slow pace, 3-4 sets of 12-15 repetitions. Your workout should include a warm-up and a cool-down.
Chest without simulators and iron
» Plank
» Wide stance push-ups
» Explosive push-ups
» Forward Bent Push-ups
» Triceps push-ups
» Reverse push-ups
» Exercise with feet on the bench
» Cross Leg Pushups
» Push-ups with bent knees
Back without simulators and iron
» Push-ups with wide arms
» Bridge
» Pull-ups on the horizontal bar
» Hyperextension
» Plank
» Push-ups from an elevated position
» Circular push-ups
" Dolphin
Hands without simulators and iron
» Triceps and Biceps Pulldown with Elastic Band
" Push ups
» Reverse push-ups
» Pull-ups
» Plank
» Superman
" Dolphin
» Negative Pushups
» Push-ups with a step to the side
» Pushups with a jump
» Push-ups with cotton
» Push-ups with support on one arm
» Diamint push-ups
» Reverse push-ups from the floor
Legs without exercise equipment and iron
" Pistol
» Ripple Squats
» Toe Squats
» Sumo
» Jump Sumo
» Squats with twists
" Frog
» Surfer
» Ninja
» Squatting
» Forward and backward lunges
» Lunges to the side
» Lunge walking
» Knee Lunges
» Bulgarian lunges
» Curtsey Lunge
Press without simulators and iron
» Plank with three or two points of support
» Plank crunches
" Dolphin
» Climber
» Jumping
» Palnka with legs on an elevated support
» Straight twists
» Reverse crunches
» Russian twist
» Folding bed
» Penknife
» Glute Bridge
Common Myths About Iron Free Training
Muscles grow only when working with weights
Weights are a great way to increase the effectiveness of strength training.
However, muscles grow with any type of load. A case in point Calisthenic athletes Chris Heria, Frank Medrano, and Michelle Vasquez are among the most successful bodyweight workouts. Fitness and bodybuilding author Brad Schoenfield recommends doing 6-15 reps of each exercise.
Only slow loads are effective
The fast concentric phase uses a lot of fast 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, the regularity of classes and diet. If all the conditions are met, then pumping up without dumbbells at home is an achievable goal.
Strength training adds weight
Muscle is 30% heavier than fat, so the arrow on the scale may show a higher number than before training. However, it is recommended to focus on volumes.
Good afternoon, dear readers! Today I would like to discuss such an important topic for many as training at home for men without iron. After all, many of you, for sure, because of the busy work schedule, simply do not have time to go to the gym.
And for some, it’s even convenient to train early in the morning, before work, when any “simulator” is still closed. And if at the same time you think that home training is a waste of time, then this is not at all the case.
A well-designed program will allow you to significantly transform your figure even without exercise equipment and dumbbells - of course, if you pay due attention to proper nutrition.
Interesting articles for your workout:
Workout at home: where to start
First of all, I recommend studying at the same time in order to develop some kind of systematicity - this disciplines. You will need 2-3 such workouts per week - the rest of the time the muscles will recover, and this is one of the conditions for their growth.
Considering that we train without weights, then each exercise should be performed the maximum number of times for 3-4 repetitions. At the same time, you should feel a burning sensation in the muscles being trained.
As an exercise machine for a warm-up, an ordinary jump rope is suitable for you - it is enough to jump on it for a minute or two at a fast pace to prepare the body for classes.
Chest workout
In the matter of "pumping" the chest muscles, push-ups from the floor would be the best option. You can start with regular push-ups with a wide setting of hands. In the future, the task can be complicated by putting something heavy on your back - you can, for example, put on a heavy backpack.
A more difficult option is push-ups on one arm. In this version, to maintain balance, the legs are spread wide - then you will avoid falling.
Push-ups are very different - on the Internet you can find many videos where, thanks to different hand positions, you can complicate this simple exercise.
Back muscle training
Of course, it is best to train your back with pull-ups - if there is a horizontal bar near your house (and some have it at home), then the best option can not found. But you can do without it.
A heavy backpack will help you, which you will use as a “weighting agent”. Take it in your hands, put your feet shoulder-width apart, lean forward with your body, keeping your back straight and arching in the lower back. From this position, pull the backpack to the stomach, the elbows go strictly back, and not to the sides.
Basic leg exercises are squats and lunges. Squats can be both with the classic setting of the legs (shoulder-width apart), and with narrow or wide. By changing the position, you include different muscles in the work, which will allow you to work out your legs better. As a "weighting", again, you can use a backpack.
Most effective options exercises that include the buttocks and the back of the thigh, these are lunges. To properly perform this exercise, you need to take a wide step forward with one foot and sit down, bending your knees. The knee of the front leg should be at a 90% angle, and in no case should it "go" forward. Abs workout
Beautifully drawn abs are the goal of almost every man who comes to the gym. But the desired “cubes” can also be achieved by training at home, because there are many options for working it out without iron.
Below I will give a few exercises that even a beginner can perform. For a better understanding, you can find examples with pictures or videos to eliminate errors:
Nuances of nutrition for home workouts
Properly built nutrition is what successful training, including home training, is based on. If you decide to seriously take up training, you should radically revise your diet.
First of all, remove the products from it fast food and fast food - if, of course, you were previously fond of this. It is also undesirable to use fried foods, give preference to boiled or baked.
If you are training for weight loss, then it is important to exclude fast carbohydrates from your diet - sweets, pastries. What you eat should consist of slow carbohydrates (any kind of cereal, except semolina), as well as proteins (meat, legumes, mushrooms, dairy products). Trying to eat fewer carbohydrates in principle is a common mistake, because they are the source of our energy for training.
The diet should be structured so that you have about 5 meals - but do not overeat. It is better to eat carbohydrates in the first half of the day - before 15.00, but protein foods - in the second. Ideal option"Snack" before going to bed will be the usual cottage cheese.
If your goal is to gain mass, then protein foods must be included in every meal. It will not be superfluous 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 lose weight - a balance of proteins and carbohydrates, frequent meals. The only thing is that you can afford to eat more high-calorie foods.