The training program without equipment is performed 2-3 times a week, alternating 1 and 2 days.
Start with fewer repetitions and increase it from workout to workout. In this case, the load is selected so that the last repetitions are difficult.
When the upper limit of repetitions is reached in most exercises, you need to move to the next level of difficulty.
Read more about home workouts with additional weights here.
If during the first training sessions you cannot perform push-ups on straight legs, replace them with lighter versions - from your knees or a wave. As your fitness level improves, gradually switch to the classic method.
How to pump up at home without exercise equipment or sports equipment?
You won't be able to pump up without using equipment. In general, it will not be possible to gain muscle mass without using weights, at least when it comes to high-quality muscle mass and impressive volumes. Yes, of course, it will not be difficult to add a couple of kilograms, even using exercises with your own weight, but the effectiveness of such training is extremely low.
If we talk about ectomorphs, then such training with poor nutrition will even contribute to weight loss.
But, despite this, training using your own weight, without resorting to exercises with equipment, is still relevant and beneficial.
- Firstly, such training can be carried out at high intensity, which will develop endurance.
- Secondly, you can perform exercises aimed at developing explosive strength.
- Thirdly, such training helps reduce the amount of fat and improve the quality of muscles. Due to such training, the relief will become more pronounced and the body will become aesthetically pleasing.
- Fourthly, training of this type helps strengthen the ligaments and cardiovascular system and tone the entire body. They also improve the athlete’s well-being and mood.
Exercises without weights are used in training for various sports. An excellent example is training programs for athletes of team sports. In addition to numerous professional exercises, they contain a variety of comprehensive development exercises. They are aimed at developing endurance, strength, including explosiveness, coordination, and speed.
You can add Pilates elements to your training program without equipment to strengthen deep skeletal muscles. But it's not just athletes who use equipment-free workouts. In the armed forces and structures of the Ministry of Emergency Situations, such training is also relevant. Of course, an integrated approach is encouraged, which also includes exercises on the horizontal bar, parallel bars and free weights.
Plank
Popular static exercise. Works well on the abdominal and back muscles. Similar to the starting position for push-ups.
In the classic version, it involves supporting the body weight on the arms, elbows and toes.
One of the most effective ways to remove belly fat and tighten your body. Allows you to use a large number of muscle groups. Great for warming up.
Main types of planks:
- Elbow plank
- Plank on hands
- Side bars
Training program for men at home without equipment
As an example, let's look at a set of exercises for beginner athletes.
The best way to start your workout is by running. It will be enough to jog at an average pace for 1-2 laps (800 meters), or 5 - 10 minutes.
After jogging, you should do a warm-up aimed at warming up, stretching ligaments and muscles.
The warm-up complex includes the following exercises:
- Rotations and tilts of the head.
- Rotation of the shoulder joints.
- Rotation of elbow joints and hands.
- Rotation and bending of the torso.
- Bend the torso forward without bending the knee joints (you should touch the floor with your hands).
- Lunges (longitudinal and transverse half-splits).
The next stage is relay exercises, which are very useful for overall development.
- Accelerations or sprints.
- Shuttle run.
After warming up, you can start doing strength exercises.
During the first workouts, the number of approaches can be small - 1-2 approaches with any number of repetitions, which is selected individually, as well as breaks between exercises and approaches.
Subsequently, the number of approaches, exercises and repetitions should be increased, and rest time reduced.
- Push-ups (classic).
- Push-ups with narrow arms.
- Wide stance push-ups.
- Vertical push-ups (house).
- Reverse push-ups.
- Burpee full cycle in motion (with push-ups and jumping forward).
- Squats.
- One leg squats.
- Lunges (can be done on the spot).
- Jumping onto a hill.
- Twisting.
- Lying leg raises.
- Side plank pelvic lift.
- Plank running.
- Hyperextension on the floor.
And also read, options for dynamic bar →
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
Squats
The main exercises for working out the lower body. The quadriceps muscles of the thigh and buttocks are pumped. The calf muscles and back muscles are less stressed.
You can do:
- Squats without weights
- Squats with dumbbells
- Single leg squats
Gluteal bridge
The glute bridge works well on the glutes and hamstrings, and also helps strengthen the lower back and hamstrings.
Technique:
- Lie on your back with your knees bent and your feet flat on the floor.
- Place your hands along your body, palms down.
- Pressing your heels into the floor, lift your hips as high as possible into a bridge position.
- Stay in this position for 2-3 counts, squeezing your buttocks.
- Slowly lower yourself down.
Do the required number of repetitions.
see also
10 simple exercises to keep your legs in good shape: 20 minute workout
Bulgarian lunges
According to training and nutrition expert Tim Liu, this is one of the exercises that can kill your legs. With it you will strengthen the muscles of the thighs, buttocks and quadriceps. In addition, performing the exercise requires good stability, which means it trains the vestibular apparatus. After some time, you will be able to use dumbbells, gradually increasing their weight.
Technique:
- Stand with your back to the bench and place your left toes on it and straighten your right leg (you can also use a stable chair, ladder or platform).
- Make sure your right leg is at a distance from the bench so that your knee does not go beyond the line of your foot as you move down.
- Start the movement: bend your right knee, contracting your left gluteal muscle, and lower your pelvis down.
- Shift your body weight to your right heel and return to the starting position.
Do the required number of repetitions and then switch legs.
