Our body needs not only training, but also recovery. If you work large muscle groups every day without giving them rest, your progress will slow down or even stop. Moreover, central nervous system (CNS) fatigue will prevent you from engaging your muscles properly and can lead to overtraining.
However, some muscle groups can and even need to be trained every day. This will improve your performance, protect you from injury, and help you make progress faster.
Forearms
Well-developed forearms look cool and help pump up your biceps and back faster. After all, the stronger your grip, the more pull-ups and other pulling movements you can do. And at the same time, forearm exercises practically do not load the central nervous system and do not require long recovery.
Perform one exercise from the list per day. Alternate them every workout. Set a timer for 30–60 seconds and do it until the time runs out. Perform 3-4 sets, resting 60-90 seconds between each set.
Wrist flexion
Take a dumbbell, place your forearm on a support - a bench or knee - and bend your wrist.
Thor's Hammer
The exercise can be done with a long stick, holding one end of it. Do it slowly and under control to give your muscles a good workout.
Holding the barbell with one plate
Remove the weight plate from one end of the barbell and grasp the other with four fingers on one side and your thumb on the other.
Hold with grip extender
Grip extenders are special grip extensions that are available in almost any gym. Put them on and hold the barbell.
Getting started
Home workouts have one significant disadvantage - a frequent loss of motivation. Working with a trainer in the gym is easier in this sense, since classes are scheduled on specific days and at specific times, which allows you to quickly develop the habit of exercising your body. Therefore, the first thing you need to do when starting home training is to highlight the exact dates and times of training. The body and nervous system loves discipline, so it is recommended to exercise at regular intervals.
The second important nuance is defining goals. “Pump up muscles” is a rather abstract concept. If you are overweight, it is necessary not only to strengthen your muscles, but also to take measures to reduce body weight. Being too skinny requires a different approach because it is important to build muscle mass. This cannot be achieved without a balanced diet, because sport only develops the body, and hypertrophy requires “building materials” that we get from food.
You need to honestly assess your level of preparation. Beginners should not immediately grab the barbell; they must first master the basic exercises and increase their overall endurance. This is achieved by performing simple bodyweight exercises. Overweight people need balanced training that combines both strength and aerobic exercise.
Press
Daily ab workouts are a great way to see your six-pack quickly.
Choose one exercise and do 3-4 sets of 40 seconds of work. The next day, do the second, after knocking - the third, and then all over again.
Crunches
An effective and safe exercise for the back. Lift only your shoulder blades off the floor, leaving your lower back pressed.
Leg raise
Lift your pelvis off the floor and return it back. You can place your hands under it to make the exercise more comfortable.
Holding the boat
Lift your shoulder blades and legs off the floor. If after a while you start to shake, this is normal. Keep it as long as you can.
You can also supplement your workouts with other abdominal exercises. Don't be afraid to overload your muscles: any movement other than the CrossFitter GHD full extension does not require a long recovery.
See abdominal exercises
