How to pump up a girl in a month, without dumbbells or equipment at home

People without special physical training can pump themselves up both at home and in the gym. Workouts that do not require leaving the home are actively gaining popularity, especially among housewives and women on maternity leave.

Understanding the technique of performing basic exercises, as well as the principle of working specific muscle groups, an athlete can transform his own body in a few months of regular training.

Exercises for training without iron

How to pump yourself up at home using dumbbells, kettlebells and other sports equipment does not raise any questions. It is much more difficult to competently create a training program from exercises that do not involve the use of weights.

Despite the lack of additional equipment, following the technique of performing the loads will enable the girl to get visible results after 4-5 weeks of regular exercise.

Squats

Squats work the muscles in your lower body. With their help, you can increase the endurance of the leg muscles, as well as give relief to the buttocks and back of the thigh.

In addition, squats:

• improves posture;
• practices coordination;
• trains the cardiovascular system;
• increases the overall endurance of the body.

The main advantage of this type of load is the fact that there are a minimum number of contraindications for its implementation. With the help of a well-chosen squat technique, doctors recommend that professional athletes recover from injuries in this way.

The classic technique of performing squats involves strict adherence to the algorithm:

1. Stand up straight; place your feet at shoulder distance; straighten the spine; stretch your neck; Place straight arms along the body.
2. Take a deep breath through your nose and bend your lower limbs at the knee joints, thus bringing your buttocks closer to the floor.
3. While at the lowest point, you need to make sure that your knees are approximately at the level of your big toes, but do not go beyond your feet. Bring your arms forward without bending them.
4. After holding for 3-5 seconds, exhale sharply, allowing the air to escape through the mouth, and slowly take the starting position while standing on straight legs.

Push ups

With push-ups, you can not only strengthen your upper body, but also work your abs and back muscles. Thanks to the many variations of this exercise, its regular inclusion in the training program will allow you to work out the maximum number of muscle groups of the athlete, without loading the cardiovascular system.

In order not to put the body into a state of shock from excessive load, professional fitness trainers recommend starting to do push-ups on your knees, gradually moving on to the classic exercise:

1. Take a horizontal position, stomach down; place your palms in the chest area, resting their backs on the floor; Place your feet on your toes.
2. Straighten your arms and thus lift your stomach from the supporting surface; pull in the stomach; knees should be straight.
3. Inhale deeply and, as you exhale, lower yourself as close to the floor as possible by bending your arm at the elbow joint.
4. Having touched the floor with your chest, return to the original position, while controlling that the body changes its position, being in a consistently straight state.

Reverse push-ups

Reverse push-ups allow you to pump hard-to-reach muscle groups in the arms, back and shoulders. Their implementation only requires the presence of a stable, solid supporting surface.

It is not recommended to perform this exercise while leaning on a sofa or chair. This can cause loss of balance, improper load distribution and, as a result, injury to the athlete (sprain, rupture, etc.).

It is recommended to perform reverse push-ups at home, following the basic recommendations of professionals:

1. Turn your back to the supporting surface, which should be at the level of the person’s hips when he is in a standing position.
2. Place your palms on the support so that your fingers are turned toward your back.
3. Bend your legs at the knees and place them on your feet, forming a right angle at the knee joint.
4. As you exhale, bend your elbows and bring your buttocks as close to the floor as possible.
5. Without pausing, slowly straighten your arms, thus raising your body to its original position.

At the top point, it is not recommended to fully straighten your arms, as this can lead to damage to the elbow joint (its dislocation, protrusion, and even crack).

Lunges

With the help of lunges, athletes can work the back of the thigh and buttocks at home. Despite the high effectiveness of the exercise in question, it has a high risk of injury.

It is necessary to strictly follow the technique of its implementation:

1. Stand up straight; place your feet shoulder-width apart; straighten your back; put your hands on your belt.
2. After taking a deep breath through the nose, allow the collected air to leave the lungs through the mouth; put your left leg forward; bend the lower limbs at the knees so that the right leg touches the floor while the body is in the lower position. It is not recommended to concentrate most of the weight on one of the legs; body weight should be distributed between both limbs.
3. After holding for 2-3 seconds, slowly straighten your legs and return to the starting position, placing your left limb in place.
4. Repeat step 2, replacing the left leg with the right.

As the athlete performs lunges, she may feel a lack of actual load. In this case, fitness trainers recommend resorting to the use of improvised weights. Their role can be played by books, bottles of water or bags with things of the same mass.

Plank

The plank is one of the most effective exercises with which you can simultaneously work out all muscle groups of the body. It does not require special skills or good physical fitness.

Due to the distribution of the load throughout the muscles when performing the exercise, the time spent in the rack must be increased gradually, starting from 20 seconds. The optimal increase in load is to add 10 seconds. during each lesson, starting from the third.

1. Position your body in a horizontal position, resting on the floor on your elbows and tips of your toes.
2. Pull in your stomach; make sure that there is no deflection in the lumbar region, and that the muscles of the whole body are as tense as possible.
3. Lower your face down, creating a straight line passing through your legs, torso, neck and head.
4. Maintain the body in this position for the required amount of time, without relaxing the muscles or changing position.

When in the plank position, it is recommended to maintain measured breathing, making sure that the inhaled air does not linger inside the lungs. Otherwise, the athlete may feel dizzy or nauseous due to lack of oxygen in the body.

Side plank

You can pump yourself up at home both by performing dynamic exercises and by practicing static exercises. The side plank is considered the most effective static load that can rid a person of excess fat in the waist and sides. With its help, you can also work out your abs, making them more prominent and strong.

The rack in question will be most effective when performed in combination with the classic version of the plank. Due to the multidirectional load, the body does not become overtired, and the muscles work due to the acceleration of blood circulation in the areas of the body being worked.

1. Lie on your left side, resting your hand on the floor on your elbow and the side of your left foot; place your right foot on top of your left.
2. By tensing the muscles of the body, lift yourself up on your left arm, making sure that the weight is distributed evenly between the two points of support.
3. Place your right hand along your body; pull in the stomach; Tighten your buttocks.
4. After spending the required amount of time in this position, turn over to the other side and repeat similar actions while lying on your right side.

Superman

Using the “Superman” exercise at home, you can strengthen your back muscles, and especially the thoracic and lumbar spine. The simple technique of its implementation allows you to include such a load in training programs for people of any age, body size and health status.

In order for the results from performing “Superman” to become noticeable as soon as possible, you should do it daily, regardless of the availability of other exercises on a particular day.

1. Lie on your stomach; stretch your legs and arms down and up, respectively; point your face towards the floor.
2. Inhale deeply and, as you exhale, lift your limbs off the floor, forming a bend in the lower back due to the tension of the back and abdominal muscles. Raise your head, looking forward.
3. Fix the position for 10-15 seconds, then slowly return to the original position, avoiding sudden movements and rapid muscle relaxation.

Correct execution of this exercise will help avoid exacerbation of osteochondrosis (if present), improve posture and minimize the risk of a person developing spinal curvature.

Crunches with leg raises

Crunches with leg raises are included in the home workout program to work the muscles of the upper and lower abs. When performing this exercise, you must ensure that your lower back is always pressed to the floor. Otherwise, the athlete risks getting a sprain or causing a vertebra to be knocked out of the spinal column.

1. Lie on your back; put your hands behind your head; stretch your legs.
2. As you exhale, raise your upper body (to the shoulder blades), at the same time bend your knees, as if pressing your lower limbs towards you.
3. Without pausing, return to the starting position, avoiding jerks and other sudden movements.

During body lifts, it is important to ensure that they occur solely due to the tension of the abdominal muscles, and not with the help of the arms adjusting the position of the neck and head.

Burpee

Burpee is an exercise used not only to work out different muscle groups, but also as a training for the cardiovascular system.

It should be done at a fast pace, with strict adherence to the stages of performing the load in question.

1. Stand up straight; place your feet as close as possible; hands - in a free position.
2. Jump as high as possible and, at the same time, bring your arms up through your sides to clap.
3. Without pausing, after landing, take a position lying on the floor and perform one push-up.
4. Stand up and repeat 2-3 points.

Circuit training

Circuit training allows you to get rid of excess weight and dry out your body at home. This type of training involves performing a cycle of 4-5 exercises without stopping, after which a pause is made, no more than 1 minute long, and the initial complex is repeated.

As an example of circuit training, you can use the following group of loads:

• jumping in place – 50 times;
• crunches with leg raises – 15 times;
• squats – 20 times;
• plank – 1 min;
• running in place with high hip raises – 1 min.

These answers are much more important than you think

Firstly, knowing the TRUTH about the speed and maximum muscle mass that, for example, can be gained in a month, you will be able to understand when the creators of various training programs, supplement manufacturers and other fitness gurus are lying to you, assuring you that you can build muscle much faster .

When you see that this is exactly what 95% of supplement manufacturers, workout program creators, and fitness experts promise every day, you will be less likely to fall for false promises.

Equally important, by understanding the actual rate and limits of muscle growth, you will have realistic expectations and will not set yourself impossible goals that will ultimately bring nothing but disappointment. Most of us (both men and women) expect to build a LOT more muscle in a FAR shorter period of time than our bodies are capable of.

men to rush from one stupid program to another, even crazier one, trying to find the one for “lightning-fast muscle growth”, which is impossible even with the use of steroids.

As a result, having not gained 5 kilograms of muscle mass in a week, which in their opinion they simply had to gain, people begin to blame it on the diet or training program and are embarrassed to change something that most likely should not have been touched (usually such changes only make things worse... “My biceps aren’t growing fast enough, which means I just need to do ten times more exercises!”).

For women, the situation is diametrically opposite. They also greatly exaggerate the expected muscle gain, BUT they do everything they can to avoid it because they don’t want to “bulk like a man.” That is why completely useless “Women’s workouts for muscle tone” appear almost every hour.

It doesn’t matter whether you are a man or a woman, you cannot achieve the desired result precisely because you do not understand what the real rate of muscle growth is and how much muscle mass you can gain in a month in the real world, and not in the world invented by the creators of advertising fitness programs. That’s why it’s time to analyze everything that will be written below and start changing right now.

30 day training plan

How to pump yourself up at home and get rid of excess weight is possible only if you exercise regularly. To avoid body fatigue, it is not recommended to exercise at home more than 3 times a week. A set of home exercises should be compiled by a fitness trainer, taking into account the health status and goals of a particular person.

If it is not possible to use the services of a specialist, you can use the following program as the basis for your training, designed for people aged 20–35 years who do not have serious health contraindications to playing sports.

You can pump up at home just as well as in the gym using iron weights. However, when practicing at home, an athlete needs a much greater amount of motivation to force himself to prefer sports to other entertainment.

With the right psychological attitude, as well as following the technique of performing the most effective exercises, visible results with this type of training will appear after the first 4-5 weeks of regular training.

Keys to Success

Read articles, watch videos. Here is a collection of useful materials on bodybuilding, fitness and proper nutrition. Use them and you will achieve success.

• Print out the plans. They will help you reproduce the exercise exactly.
• Register on the site and add a fitness plan to your calendar.
• Create an Instagram account, find friends striving for a common goal. You will find real support among like-minded people.
• Join our social groups on VK and FB.
• Set a SMART goal and get to work.

Spending time in the gym means not just getting the desired figure, but changing your lifestyle once and for all. Take your first step towards further transformation now!

Sports nutrition for weight gain

Well, what kind of a muscleman are you without sports nutrition? Without a shaker with chemistry, the hefty big guys from your rocking chair will never accept you into their sect of adherents of fake muscles.

Therefore, I recommend that you first read the article about weight gainers for skinny guys. And then you'll be ready to read about how to drink protein so it can actually help you gain weight.

Are you doing everything right, but your muscles aren't growing? For you, my new article is about why muscles don’t grow .

The most important secret of pitching

Along with all the tips and recommendations for the training process with weights that you can find on our website , there is one point that any athlete of absolutely any sport should pay special attention to, since it is often this that is the cause of failures and falls in sports. sports

Periodization of the training process - alternation, cycling of the load that the body receives, both during one workout and over a long period.

By alternation we mean the combination of light , medium and heavy training programs, both in microcycles and macrocycles. This is precisely the main secret of pitching, and of any sport in principle. a load adequate to your recovery abilities , then your results in sports will rapidly improve, in proportion to your training experience.

Also, one of the types of periodization of training is split training, that is, the training program should be designed in such a way that you train different muscle , this is done so that some muscle groups work and others at this time they rested and grew. For beginners , we do not recommend using it.

Diet is the best way to gain weight

Everything here is extremely simple. To gain weight, you need to eat a lot . So much so that grocery store shelves are constantly empty and the world community is forced to send humanitarian aid to your city.

If you suddenly run out of food and you need to eat urgently, you can eat pet food. This, of course, is not the best choice, but what can you do to become 100 grams closer to your cherished goal.

The basis of the diet should be carbohydrates , there should be about 4-5 grams per 1 kg of body weight . Carbohydrates are found in porridge, vegetables, and flour products.

Next comes protein , about 2 grams per 1 kg of weight . Most of all it can be found in meat, fish, dairy products, all this is animal protein. There is also vegetable protein, but it is absorbed by the body much worse, so you shouldn’t rely on it too much.

Also, skinny guys should not forget about fats , but there is no need to cover everything with mayonnaise. The priority source of fats is fish, nuts and vegetable oils.

At first you may not be able to eat as much, but you can increase the portions gradually.

If the weight still doesn’t increase, then you need to increase the portions and pray that you don’t get torn apart.

In any case, modern medicine has not yet recorded cases of overdose of buckwheat, so go for it.

In one of the articles, I talked in detail about how to eat for a skinny guy.