Working out at home is a budget alternative to working out at the gym. Benefits of training at home:
» Accessibility » Ability to choose a convenient time » Saving travel time » Lack of critical views » Psychological comfort
However, to pump up without a barbell at home, you need self-discipline and knowledge of at least the basics of sports physiology. Not having 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.
Is it possible to pump up at home without exercise equipment?
Keeping a fitness diary is a great way to discipline yourself and also celebrate your progress.
To train at home you will need the following equipment:
» Sportswear and shoes » Mat » Clock
If desired, you can use additional sports equipment:
» Fitballs » Elastic bands » Resistance bands » Horizontal bar » Crossbar » Rings » Loops
What you need to grow muscles: 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 in a fitness diary, as well as the exercises performed, the number of repetitions, the number of hours of sleep and the daily diet. " Nutrition. To gain muscle mass and increase muscle definition, it is important to consume a sufficient amount of protein. Carbohydrates provide energy to perform exercise. Fats are necessary for the absorption of vitamins. » Water is necessary to maintain the vital functions 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 the maximum number of muscles. The base will help tone your entire 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 frequency of repetitions must 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 increase the frequency to 7-8 sets of 12-15 repetitions. » Cardio. Anaerobic exercises warm up the body well, pumping up the heart and endurance. " Speed. Exercises to build strength are performed quickly. " Rest. New muscle fibers grow during rest, so you should set aside time for relaxation.
And without a gainer?
Gainer is about the same horror story as protein.
According to rumors, he is no less dangerous. Who knows how many lives he took. For some reason the information is kept silent. So, you can also do without this terrible biological weapon. If protein is protein, then gainer is a mixture of proteins and carbohydrates. The ratio may vary, but generally they contain about 70% carbohydrates.
So what should we do then? Following simple logic, in order to reach your carbohydrate limit, you need to eat more carbohydrates?
Carbohydrates can be found in:
- cereals;
- legumes;
- fruits;
- vegetables.
These are some of the best sources of carbohydrates. In fact, there are many more of them. Carbohydrates are divided into simple and complex; I listed the complex ones above. But if you need to reach the norm of calories and carbohydrates, and buckwheat no longer fits, then nothing bad will happen if you eat a piece of cake. It is also a source of carbohydrates. Only fast ones.
Exercises for training at home without exercise equipment
Squats
Squats fall into the category of universal exercises. Various variations of squats allow you to use up to 85% of all muscles in the body. Effects of squats:
» Strengthening core muscles: abs and back » Improving posture » Improving coordination » Burning calories » Developing all leg joints » Increasing testosterone levels
Technique: feet shoulder-width apart or slightly wider. The stomach is tucked, the spine is straight. The gaze is directed ahead. As you inhale, bend your legs at the knee joints, moving your pelvis as far back as possible. The knee itself should not extend beyond the line of the toe. The angle between the hip and knee is 90 degrees. Your arms can be bent at the elbows or extended in front of you. As you exhale, straighten up.
Wall Squats
Target: gluteal, calf and thigh muscles.
Technique: standing, feet shoulder-width apart. Shoulders and buttocks are pressed against the wall. As you inhale, lower yourself down, the angle between the knee and thigh should be 90 degrees. When sliding down, you must not lift your shoulder blades and buttocks off the wall. As you exhale, rise up.
Push ups
Target: back muscles, abs, chest, deltoids, triceps and biceps. The leg muscles are less involved. In October 180, Minora Yoshida set a world record of 10,507 push-ups.
The type of load depends on the position of the hands:
» Wide – emphasis on working the biceps » Narrow – emphasis on working the triceps.
Technique: lying down, resting on your palms and toes. The back should be straight from the crown to the 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. Don't let your stomach, chest, or chin hit the floor. As you exhale, return to IP.
Reverse push-ups
Target: triceps, deltoids, thoracic segment and back.
Execution technique: rest on the back of the palms on the edge of the bench, as well as on the heels. The buttocks are directed towards the floor. As you exhale, bend your elbows until a right angle is formed. As you exhale, return to the IP, pushing yourself up using the triceps.
Lunges
Target: leg muscles.
Technique: standing, feet shoulder-width apart. Take a step-lunge in front with one leg. Feet parallel, weight on front leg. As you inhale, bend the knee of your back leg, forming a right angle with your thigh. The front knee should not go beyond the line of the foot. As you exhale, rise up, pushing the body with the help of the gluteal muscles.
Plank
Target: muscles of the core, legs, buttocks and arms.
It is recommended to start with 30 seconds, gradually increasing the load to 120-300 seconds. Technique: rest on your palms and toes. The palms are located under the shoulders. You can also lean on your forearms. The line of the spine should be straight, the stomach should be tucked, and there should be no deflection in the lower back. You need to hold the position 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 side of the foot and palm or forearm. The hips are held up. The back should be straight, without arching. 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 your stomach, arms extended forward. As you exhale, raise your head, arms and legs. Keep your limbs straight. Stay in the position for 30-120 seconds.
Crunches with leg raises
Target: abdominal muscles.
Technique: lying on your back, hands clasped behind your head. Legs raised and knees bent 90 degrees. As you exhale, pull your knees to your chest while simultaneously 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 a prone position. Return to IP. Jump.
Circuit training
Circuit training is a type of training in which multiple exercises are performed without rest or with minimal rest between sets. There can be up to 10 sets in total with an interval of 1-3 minutes between cycles. The training is aimed at burning fat and training endurance.
Is it possible to pump up if you don’t have money for the gym, protein, or equipment?
If you don't have money, then don't despair. There are a lot of examples on the Internet when people did not have the opportunity to spend money on expensive fitness centers, but they were looking for any opportunity to make huge legs out of their twigs.
No money for a gym? There is always the option of going to the horizontal bars. Even if your friends from the rocking chair start throwing grain at you, don’t pay attention, the main thing is that you are moving towards your goal.
Even at home, you can use your own body weight to tone your muscles. There are such wonderful exercises as push-ups, squats, etc.
And in order to complicate the exercise, if it’s difficult for you, you can always use what is at hand. For example, throw books in a backpack and do push-ups until a wreath comes out on your forehead, the same with squats.
In general, you can get pumped up without money , the main thing is that you have the desire and imagination. Well, I’ll help you, of course.
We pump up muscle groups without exercise equipment
The exercises below will help you pump up without exercise equipment at home. It is recommended to perform them at a slow pace, 3-4 sets of 12-15 repetitions. The workout must include a warm-up and cool-down.
Chest without exercise equipment and iron
» Plank » Wide-arm push-ups » Explosive push-ups » Bend-over push-ups » Triceps push-ups » Reverse push-ups » Leg-on-bench exercise » Cross-legged push-ups » Bent-knee push-ups
Back without exercise equipment 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 exercise equipment and iron
» Triceps and biceps rows with elastic band » Push-ups » Reverse push-ups » Pull-ups » Plank » Superman » Dolphin » Negative push-ups » Side-step push-ups » Jumping push-ups » Clap push-ups » One-arm push-ups » Diamond push-ups » Reverse push-ups
Legs without exercise equipment and iron
» Pistol » Pulse Squats » Toe Squats » Sumo » Sumo Jump » Crunch Squats » Frog » Surfer » Ninja » Squat Walk » Forward and Backward Lunges » Side Lunges » Walking Lunges » Rising Lunges knees » Bulgarian lunges » Curtsy lunge
Press without exercise machines and iron
» Plank with three or two points of support » Plank twists » Dolphin » Climber » Jumps » Pole with legs on an elevated support » Straight twists » Reverse twists » Russian twist » Clamshell » Pocket knife » Glute bridge
Common myths about training without iron
Muscles only grow when you lift weights.
Weights are a great way to increase the effectiveness of strength training.
However, muscles grow with any type of load. An illustrative example of effective bodyweight training are calisthenics athletes: Chris Heria, Frank Medrano and Michelle Vasquez. Fitness and bodybuilding author Brad Schonfield recommends performing 6-15 repetitions of each exercise.
Only slow loads are effective
The fast concentric phase uses a lot of fast-twitch 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, regularity of exercise and diet. If all the conditions are met, then pumping up without dumbbells at home is a completely achievable goal.
About equipment and equipment
Safety first
In the first weeks of quarantine, there was a lot of fun on social media: people working out with water bottles instead of dumbbells, pushing couches with their feet instead of platform presses, doing squats with children on their shoulders and dogs in their hands. I also tried to do pull-ups on the door, placing a book under it, and the bench from the piano still replaces my bench press.
Take note
