How to do physical exercises at home. Simple and effective weight loss exercises at home

Every girl wants to look slim and beautiful, but only a few can lead a healthy and athletic lifestyle.

Even if you are not fond of dancing or aerobics, do not go to the gym, you can have a slim and fit figure. To do this, you need to devote 20-30 minutes to sports for 20-30 minutes a day.

You need to take care of your body and it will delight you with good health, as well as excellent appearance.

Here you will find a practical set of exercises that will help you lose weight at home without exercise equipment. Knowing them, you can create your own individual training schedule.

Before you start training, you must warm up. It will help you warm up your muscles and joints, as well as protect you from damage and injury.

You need to start it from the top down, gradually moving from warming up the neck, shoulders and arms to the lower back, buttocks, hips, knees and feet.

If you don't know how to stretch, no problem. Start doing circular motions with each joint. First one way, then the other. Work through all parts of the body in this way.

Then it is worth warming up well. To do this, rub your palms vigorously until they become hot. After that, warm up their face, neck, ears, nose. Next, with warm palms, rub the entire body from head to toe.

Warm-up for arms and shoulders

Rotate your shoulders forward and backward. You can rotate the shoulders in turn, or you can simultaneously. At the same time, the arms remain straight, the hands are assembled as if they are on a support (for example, if you are leaning on a table or machine) - this way the arm muscles will work more efficiently. Rotate your elbows in opposite directions. Next, rotate the hands clenched into fists.

Warm-up for the back

Stand straight. Start turning left and right. When performing turns, the part of the body that is below the belt, as well as your legs, should remain in one place and not move.

During twisting, the neck muscles should not tense up. Always look straight ahead, no matter which way you turn. Do this for 20-30 turns.

In the next exercise, we will combat readiness lower part back, including the lower back. Stand up straight. Start rotating the body around its axis in a circular motion to the left. Do this 10 times and start repeating in the opposite direction.

From the outside, this should resemble the movement of a boxer in the ring, who dodges the opponent's punches. As in the previous exercise, your hips and legs should remain in place.

Leg warm-up

The feet are warmed up like this: put the toe on the floor and rotate the foot in different directions. Standing on the toes of both feet, rise and fall without leaning on your heels. Do this several times.

To make the task more difficult and make the warm-up more effective, rise on your toes as high as possible and squat with bent legs without bending your back.

Training program

So, the warm-up is over, and it's time to start the main exercises. Below is an effective complex for losing weight at home.

We quickly and correctly remove the sides and stomach at home.

Do you want a beautiful and toned ass? See effective technique.

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We bring the buttocks into tone

• Squats in static. To perform the first exercise, spread your legs wider than your shoulders. Standing, bend them at the knee joints. The angle should be such that you can put a cup on your foot and not be afraid that it will fall (i.e. the angle is about 90 degrees). Freeze and stay in this stance for as long as possible.
• Regular squats. This is the best exercise for gaining a slender buttocks with toned buttocks. Squats are best done in several sets of 20-50 times.
• Jumping out. Squat down. Jump up sharply and return to the starting position. You need to jump as high as possible. 20 such repetitions will be enough.

Making legs slim

1. Reduction and breeding of legs. Lie on your back on the floor and, placing your hands under your buttocks, lift your straight legs up. Bring and spread your raised legs to the sides. Repeat this exercise ten times.
2. Kneeling Rack Squats. Stretch your arms forward while kneeling. Now sit down alternately on each of the buttocks, tilting the body to the side. Perform the exercise quickly so as not to lose balance.
3. Sumo squats. In a standing position, with your feet shoulder-width apart, turn your feet and knees outward. Squat down slowly to feel how the muscles of both thighs work. Stay in the half squat for as long as possible. Then try to slowly return to the starting position.
4. Move your legs. Lie on your side and bend your lower leg at the knee, bring it forward. Raise up with your straight top leg. large amplitude trying to move as slowly as possible. Then roll over to the other side and repeat with the other leg. This exercise will help to correct and pump up the shape of the inner thighs.

You can perform the following exercises with an elastic band, as shown in the picture, which will significantly improve the results:

Create a flat tummy

• Twisting. Lying on your back, put your hands behind your head and keep your legs straight. Raise your body, touching your knees with your chest. Slowly return to the starting position, being careful not to pinch your neck. To simplify the exercise (if this option is not successful for you), do small lifts: the main thing is to tear your shoulder blades off the floor.
• Twisting with a twist. Lie on your back, bend your knees, and put your hands behind your head. Now try to twist so that your elbow touches the knee of the opposite leg.
• Raising the legs. We do not leave the starting position of the previous exercises. Raise your straight legs to a 45-degree angle and try to keep them in an elevated position longer. Repeat this exercise 8-10 times. In this position, you can swing your legs up and down with a small amplitude or perform “scissors”.
• Complicated leg raise. Lying on your back, spread your arms to the sides and slowly raise your straight legs to a perpendicular position to the floor. Lower your legs very slowly too - so the load on the abdominal muscles will be greater. Try also swinging your legs from side to side and returning them to a perpendicular position. Exercise well cleans the stomach and sides.

If the above exercises are not enough for you, you can do the following:

We strengthen the back and make it graceful

№1. For the first exercise, lie on your back with your arms outstretched. Bend your knees. Then rhythmically raise the pelvis as high as possible and lower it, trying to stay in the raised position for as long as you can.

To complicate the exercise, one of the legs standing on the floor can be raised up or placed on the knee of the other leg. This will help you strengthen your back and pump up your abdominal muscles.

№2. From the same position, raise straight arms up, then lift straight legs. Do this so that your thighs are off the floor. Lower your legs slowly.

Now stretch after your raised hands, trying to tear off the floor upper part corps. Keeping this sequence, try to repeat the exercise several times.

№3. Lie on your stomach. At the same time, try to lift your arms and legs off the floor. Do this 30-40 times.

We pull up our hands

• Pushups. Take an emphasis lying down. But, unlike the male stance, put your knees on the floor. Try to push yourself off the floor 10 times.
• Push-ups from the bench. For the next exercise, you will need a chair or the edge of a sofa. Stand with your back to him and put your hands on him. Legs should be straightened and relaxed. Start bending your arms elbow joints. At the lowest point, you should almost touch your booty to the floor. Then fully straighten your arms. Repeat this 10-15 times.
• static exercise. Stand straight, stretch your arms in front of you parallel to the floor. Try to keep them in this position for as long as possible.

Accelerate results with proper nutrition

Proper nutrition is no less important component of the process of losing weight than physical exercise. Your result depends on what and in what volumes you eat, therefore, if you want the reflection in the mirror to begin to please you, you must adhere to the following principles.

Maintain a calorie deficit

(655+ (height, cm * 1.8) + (weight, kg * 9.6) - (age * 4.7)) * activity coefficient

This ratio is:

• 1.2 for non-training person
• 1.38 - 1 to 3 sports per week
• 1.55 - from 3 to 5 lessons
• 1.73 - more than 5 workouts

For weight loss, subtract 400-500 from the resulting figure.

Example: height 167 cm, weight 55 kg, age 25, activity coefficient 1.55.

(655+167*1,8+55*9,6-25*4,7)*1,55

Subtract 500, and it turns out that for safe weight loss with such inputs, you need to consume 1617 calories per day. Naturally, it is impossible to calculate everything down to a calorie, but still try to keep an accurate count.

Comply with BJU regulations

Proteins should make up 30-40% of the total calories, fats - 15-20%, and carbohydrates - 30-40%. Try to eat foods that contain mainly carbohydrates in the morning or at lunchtime. In the evening, give preference to protein foods.

High protein foods include:

• Chicken, lean meat
• Cottage cheese
• Almond
• Soy products (for example, soy meat, tofu cheese).

Avoid "bad" food

If you want to lose weight, you will have to give up sweet, fast food, sweet soda and packaged juices, mayonnaise, fatty and fried foods. Despite the fact that everyone knows this, few conscientiously follow this principle and, as a result, continue to wear hated kilograms.

By the way, almost everything harmful has an alternative. So, you can add a substitute to tea instead of sugar, and a salad dressed with Greek yogurt will be no less tasty than a salad with mayonnaise.

Eat 5-6 small meals a day

Rare nutrition leads to a slowdown in metabolism, so in order to speed up the metabolism, you need to eat often, while not exceeding your daily allowance calories.

Do not get carried away with mono-diets

The consequences of mono-diets can be the most negative. At best, this is a decrease in the metabolic rate and a return to the previous (if not large) volumes after the end of the diet.

Conclusion

1. Remember that weight loss = regular exercise + proper nutrition. Don't neglect either one or the other. Of course, you can lose weight only with the help of a diet, but as a result, this will lead to a significant slowdown in metabolism.
2. Allocate time that you will devote every day exclusively to home workouts. Do not postpone or postpone them under any circumstances - the result is impossible without regularity.
3. Set realistic goals and don't expect "7 kg in a week" results.
4. Be mindful of your motivation and don't let others knock you down." true path". Do not listen to the persuasions of "caring" girlfriends, assuring that there will be nothing from chocolate or cookies.
5. Take pictures more often and, if you honestly worked on yourself, after a while you will happily begin to notice changes.

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The inability to regularly visit the gym should not be an obstacle to a healthy and beautiful body. You can and even need to do it yourself. The home workout program for men is, of course, different from the one available at the gym.

The specifics of independent training

Having decided to start doing the exercises, do not forget that although you are not in the gym under the supervision of a trainer, this does not cancel the rules of the training process.

Namely:

1. Before each workout, be sure to do a good warm-up.
2. Make a lesson plan and stick to it.
3. Pick your loads. Don't overdo it, but at the same time, if you feel like you can do more, do it.
4. Focus on the quality of the exercises, and then gradually increase the quantity.

“Home” workouts have some disadvantages, and the main one is the lack of simulators. But this problem is not difficult to solve. If possible, purchase a barbell and collapsible dumbbells. Collapsible is preferable, because it is easy to change weight in them, and you do not need to have at home a large number of inventory. And if the purchase is not possible, weighting agents can be made independently.

For example, "folk" analogues of dumbbells - plastic bottles with sand. And of course, no rare muscle loads with a barbell or impromptu dumbbells can replace regular quality workouts. Consider a few options for what they can be.

Home workout program

When scheduling your workouts, be sure to consider recovery and rest periods. The standard option would be loads three times a week, for example, or Tuesday-Thursday-Saturday.

Every day you need to devote to a separate muscle group. But no matter what part of the body you train, always warm up completely - from the neck to the ankles. Repeat each warm-up movement 8-10 times.

It is desirable to do a warm-up like this:

• - tilts back and forth and to the sides;
• shoulders - rotations and jerks with straight arms back and forth;
• body - turns to the sides, tilts back and forth;
• pelvis - circular rotation in different directions;
• knees - squats;
• ankles - circular rotations.

Read other blog articles.

How to build muscle at home - this question is of interest to both men and women who decide to achieve their goal. A beautiful, embossed and pumped up body is the result of hard work, systematic training, purposeful struggle and compliance with certain rules. We will cover these issues in detail in our article.

What happens to muscles during exercise

Muscles undergo significant changes from the moment you start training until the visible result is obtained. The average time taken to achieve progress depends on the individual characteristics of the organism and on the duration of each phase in which the muscles are located. Naturally, every athlete wants to quickly and correctly pump up at home in a week, but for full development years are required.

Preparatory phase

Lasts approximately two to four months. At this time, the body is being rebuilt, as it is experiencing serious stress. The energy supply system of the muscles is changing, now they consume more energy, because of this they accumulate a significant amount of ATP and glycogen. Nervous system provides a more streamlined and coordinated work of the muscles, the bone-ligamentous apparatus adapts to new conditions, the metabolism is carried out in a new way, the volume of blood vessels increases significantly.

During this period, it is very important for an athlete not to strive to build muscle as quickly as possible at home without exercise equipment or with their use, but to monitor correct technique, use light weights for as long as possible. Muscle growth will be noticeable only at the second stage, the first is necessary for "laying the foundation" for further successful development.

Hypertrophy

This phase lasts for more than two years, at this stage the muscle fibers begin to increase, and in a couple of years a person realizes his own potential, that is, the muscles reach their maximum size. With proper loads, the body weight of an average man during this time increases by 20 kg.

Hyperplasia

Further development muscle for 1-2 years occurs due to the division of fibers, this is achieved by working with lightweight weight during high-volume training. During this period, it is possible to increase muscle mass by another 10 kg. Then comes the final stage.

System adaptation

The work of a bodybuilder is aimed at improving the efficiency of those body systems that hinder muscle growth, expanding their own capabilities.

Is it possible to pump up at home without exercise equipment

How to swing at home from scratch, and is it possible - this question many people are interested. The answer cannot be unequivocal, it all depends on the desire and motivation of the athlete. Yes, of course, it is quite possible to train at home and build muscle without exercise equipment, but it is much more difficult and inconvenient than in the gym.

Beginner mistakes

For beginners who want to quickly and correctly pump up their arm muscles at home, it is better to familiarize yourself with the main mistakes that novice athletes make in pursuit of success. This will save them many disappointments.

High expectations

Unfortunately, our ideas about perfect figure arise, looking at the pumped-up uncles from glossy magazines who call to become the same. A muscular body requires at least five years of fruitful work, and not several months of lazy "communication" with the barbell.

I want to have big muscles!

To properly train and build muscle at home, you need to understand that the main objective- this is not about muscles and bodies, but getting pleasure from the process itself, the ability to feel the muscles and their work. Well, success in this case will not keep you waiting!

Laziness

You can cancel a lesson for any reason: it’s raining outside, friends are calling for beer, Bad mood, but pumping and building muscle mass at home is possible only if you follow the routine and schedule of classes.

Basic Requirements for Muscle Growth

The first step from which they begin to swing is a home workout program for men or women. Training should be progressive, that is, stimulating growth.

The second factor influencing a positive result is good nutrition, i.e sports diet guaranteeing growth. Compliance with these requirements is the key to success.

Exercises without simulators for beginners

Consider where and how to start training at home from scratch. To do this, there is no need to spend money on buying additional funds, because we always have our own “inventory” at hand - body weight.

At first, we perform the following exercises:

• push-ups, reverse push-ups, headstand push-ups and other variations of this exercise;
• pull-ups and other variations;
• bicep curls;
• triceps exercises with your own weight;
• lunges;
• squats, Bulgarian squats, pistol;
• Romanian deadlift on the leg;
• bending the legs from a prone position.

The best exercises without iron

Every novice athlete who wants to start rocking from scratch at home and become a jock must master 10 basic exercises that can be performed in a hotel, at home, in nature or in another convenient place.

Squats

Train 85% of the muscles in the body. Starting position - feet shoulder-width apart with slightly turned toes. When the back remains straight, and the buttocks are laid back. The heels are pressed into the ground, and the knees are brought forward and out. For additional balance, you can bring your hands forward.

Other variations are sumo squats with wide legs and single leg squats.

Push ups

Triceps, chest, back and shoulders are being worked out.

Other varieties of the exercise: with a wide or narrow setting of the hands, with the emphasis on the legs on a chair or wall.

As a support, we use a chair, bed or coffee table. Do not forget to keep your head straight, the spine should be in the correct position. Works triceps and chest muscles.

Wall squats

Develops endurance, works out quadriceps. The back is close to the wall, we sit on a "virtual" chair so that the angle between the hips and the wall is 90 degrees. We maintain this position for at least 60 seconds.

burpee

An exercise that combines a jump and a push-up. From a standing position, we squat down, do a rebound with our feet, as in push-ups, perform the reverse sequence of actions.

plank

This is a very effective exercise that will help you build a beautiful sculpted body at home. Lying down, hold the weight on the forearms and socks, draw in the stomach and remain in this position for at least 90 seconds.

It is performed like the previous one, but the body rests on one hand.

Superman

Lying on your stomach, stretch your arms forward, raise them, as well as your head and legs, hold for some time in this position.

Twisting

Lie on your back, hands behind your head, legs bent at the knees. Raise the knee and at the same time strain, try to touch the right elbow to the left knee, then vice versa.

We follow flat back and straightened shoulders, try not to sway when transferring body weight from one leg to another.

Load increase

Dial program muscle mass at home must necessarily provide for the progression of loads. It is needed to stimulate muscle growth and is performed not only at home, but also in the gym. For this purpose, dumbbells with a step of 2 kg, barbells and pancakes with the same step, racks, complex, block simulators and benches are used, which adjust to the required angle of inclination.

Let's take a closer look at how to pump up at home, and where to start training? This requires a small amount of time and knowledge of the exercises.

The purchased equipment will help to make pumping the body in a rocking chair at home more effective:

1. Dumbbells with the ability to change the weight. The heaviest must weigh at least 32 kg.
2. Karimat is a fitness mat. Needed to perform abdominal exercises.
3. Horizontal bar. Now you can purchase a removable one or equip a stationary one in the doorway.
4. Bars. Attached to the wall at home.
5. Elastic bands with varying degrees of elasticity.

What to replace?

What to do to properly pump the muscles of the body at home, if not all necessary tools?

Undoubtedly, in every apartment or house there are chairs with high backs - having strengthened them, you can use them as bars. Exercises on calf muscles can be done using stairs or high threshold. Having put our legs under the bed, we do press-ups, twisting, exercises for the back muscles. Any convenient items can be used as free weights: plastic bottles filled with water or sand, pipe cuts. For weighted squats, use a heavy backpack.

It is strictly not recommended to use electronics or pets as cargo. Well, in order to effectively pump up muscles at home, do not forget to draw up a program or use the developed set of exercises.

A set of exercises for all muscle groups with equipment

The schedule for sports and pumping muscles at home for men or women can be discussed with the trainer. The following is a program that runs three days a week.

Monday

Wednesday

Friday

Pumping leg muscles at home for men is carried out in the following way:

1. Squats with a load. We take an object weighing at least 30 kg in our hands, perform squats until worn out. We rest for one minute.
2. Rope jumping. We jump at an average pace for 3 minutes. We rest for one minute.
3. Jogging. We organize a run with a length of at least 3 kilometers. We rest for a few minutes.
4. Squats on one leg. We perform at the end of each workout.

Gradually increase the load every 3-4 workouts.

Basic hand exercises

To properly house a man, you need to use effective exercises aimed at training certain muscles. The next training develops the biceps of the shoulder, triceps, deltoid and trapezius muscles.

Standing dumbbell raise

We straighten up, the legs are shoulder-width apart, we slightly bend them at the knees, we take dumbbells and press our elbows to the body, we point our palms inward. The front of the projectile disc touches the thigh line, then we lift the load to the shoulders as we exhale and slowly turn our palms, directing their back to the face. Hold the dumbbells at shoulder level for a few seconds and return to the starting position.

Professionals will tell you how to start swinging to the mass at home with dumbbells, so if you have any doubts about the correctness of the exercise, you can contact them.

Sitting dumbbell raise

This is another way to make a pumped up relief body in a home rocking chair. The exercise is performed similarly to the previous one, however, in this case, the sitting position is occupied. To do this, you can use a comfortable chair, stool or bench.

The hammer

Starting position - standing, legs slightly wider than shoulders, knee joints slightly bent. The arms are bent at the elbows, palms with dumbbells are pressed to the body. The elbows do not move, we smoothly lower the dumbbells without changing the position of the palms, and immediately return them along the same trajectory.

It is very easy to make a beautiful figure and pumped up muscles at home if you use the most famous exercise with dumbbells. Standing right hand rises with the projectile up, the left one falls or is located at the waist. On exhalation, the arm with the load is bent, and the head is smoothly lowered, all other zones are motionless. In the same way, a bench press is performed with two hands, using one projectile.

We learned how to quickly pump up a guy at home, well, what should girls do? Let's look at this issue in more detail.

Workout for girls

How to pump up the muscles of a girl's body at home is also an urgent question that the fair sex asks themselves. In addition, most of them have problems with fat deposits on the abdomen and sides.

To achieve a positive result, it is important to follow the following recommendations:

1. Allocate at least an hour daily to sports activities, while using a variety of equipment: dumbbells, jump rope, elastic band, hula hoop, expander, weights.
2. Pay attention to pumping all parts of the body, gradually increasing the load.
3. Use a variety of exercises, constantly change them so that the body does not have time to get used to.

Well, of course, how to do sports at home correctly depends on your personal mood, so during training it is better to turn on energetic music that will set the right pace and improve your mood.

Nutrition rules

Getting pumped with full body exercises at home is not only possible with progressive training. Great importance in this fight, proper nutrition plays, and success is 70% dependent on it.

• you need to eat 5-8 times a day, breakfast is a must;
• drink 1.5-3 liters of water daily;
• for one kilogram of body weight, the body needs: 2 g of protein, 0.5 g of fat and 4 g of carbohydrates;
• give up mayonnaise, ketchup, sugar and other useless products.

Best Products

Preferably eaten following products:

• fish;
• meat;
• seafood;
• eggs;
• milk products;
• legumes;
• cereals;
• pasta from durum varieties;
• nuts, seeds;
• vegetables;
• fruits;
• wholemeal bread.

Important conditions

There are many ways to pump up at home, but the monthly training program, according to the recommendations of experts, should be designed accordingly and include the following areas:

1. Power training- for muscle growth.
2. Cardio is for burning fat.

Well, high-quality nutrition is necessary to achieve a beautiful relief figure.

And, of course, the main rule that all those who are interested in how to quickly build body muscles at home should be guided by is to eliminate all distractions during training. Neither phones nor what is happening around should distract you from the goal. For a successful result, you need to concentrate and perform the exercises with full dedication!

Video

In this form - a set of exercises for home workouts for beginners.

Even if you do not have the opportunity to go to the gym, you can always do physical exercise Houses. Moreover, in terms of the total load on the body, they can practically not differ in any way from the loads that special power simulators give. To get a portion of health, you only need a little free time and desire.

Choosing a time for classes

In order to start performing physical exercises, you need to think about choosing the most optimal time for them. Because it depends on what load you can perform.

If you intend to practice in the morning, then from the general complex it is necessary to remove all exercises that require a large application of force. At this time, the body has not yet fully woken up, and it is better to limit yourself to ordinary gymnastics. And for the same reason, to prevent damage to the ligaments, you should not do exercises to develop flexibility.

On the other hand, during the day a person is most active and still has enough strength. Therefore, it is at this time that you can do the most difficult physical exercises at home. The likelihood of injury due to insufficient warm-up or overwork during this period is minimized.

In the event that your lifestyle contributes to evening classes, then they should be done no later than 1.5-2 hours before going to bed. Otherwise, the vigorous activity of the cardiovascular system can lead to insomnia or unproductive disturbing dream.

We prepare clothes and a place for classes

Clothing for must not hamper the movement of the athlete. It is desirable that it be light and spacious or well stretched. Only in this case, doing physical exercises at home, you will feel comfortable and achieve good results.

Space for future classes also needs to be given Special attention. Most importantly, in a circle it should be no less than your arms extended in different directions. To avoid accidents, you should not touch them with furniture or interior items.

In fairness, it should be said that at very great desire half of this diameter is enough for full-fledged classes. Although in this case, you need to carefully choose the direction in which you will swing your arms or legs.

What exercises can you do at home

There are many different gymnastic exercises and sports complexes that can be done outside the gym. For example, a set of physical exercises with dumbbells for the home includes the development of all muscle groups. The main thing is to divide the exercises by type and understand which particular muscle group you are working on.

To create a load on the legs, you can use regular squats with dumbbells. If they become insufficient over time, it will be possible to switch to lunges with one foot to the side or forward. In this case, the load will increase due to the fact that only one limb does the work.

If you want to pump up your back muscles, then the best exercise for this, it is considered a pull-up with a very wide grip. To increase the load in this case, you can tie one or both dumbbells to a belt on your belt.

To work out the pectoral muscles, you should do elementary push-ups from the floor or lie down on a bench and raise the dumbbells above you. By the way, this exercise also works well on the triceps of the hands.

The same dumbbells will work well on the development of chest muscles during the divorce of straightened arms in different directions. To do this, lie down, bend your arms slightly in front of you and spread them in different directions. Then return to the place and do the required number of repetitions.

The physical exercises for the press recommended by different complexes are mainly divided into working out its lower, upper and side parts. The lower press swings well when swinging the legs up, and the upper press when lifting the torso from a prone position. If, when performing the last exercise, reach the left knee with the right elbow, and the right knee with the left, then the lateral muscles of the press will also be worked out well.

Doing physical exercises at home, you become healthier!

Home workouts for men are ideal for those who do not want to spend money on gyms, but want to be in shape. Workout at home for men - a program that consists of simple exercises. The only problem that may arise - the training program is usually such that it requires the availability of simulators. But it can also be solved when you have only dumbbells with a barbell or no equipment at all.

Workout at home for men is an exercise program that is suitable for those men who do not want to radically change their lifestyle for the sake of sports. However, this fact does not make home workouts less useful. Remember that sport is an excellent disease prevention.

• The basic rule of training is that you need to start them with a warm-up, including exercises for morning exercises.
• In addition, you need to develop a training plan - a list of days on which you will train. Don't do this every day, let your muscles rest between sessions.
• Regularly ventilate the room in which you train. Weather permitting, leave the window open during class.
• Perform fitness exercises in a predetermined sequence, stick to it.

Exercise without sports equipment

• Push-ups from the floor is the most effective exercise that does not require sports equipment, but brings maximum results.
• Download the press.
• Squat.

Mass building at home

It's harder to build muscle at home than at the gym, but it's possible. The principles of home training are the same as those of classes in the gym: divide training days evenly into pumping each of the muscle groups and perform basic exercises.

On the first day, pump your back, chest and arms various types push-ups (in brackets, the first number will indicate the number of approaches, the second - the number of repetitions of the exercise in the approach):

• from the floor (2 x 10-12);
• narrow grip (2 x 6-8);
• wide grip (3 x 8-10);
• between supports (4 x 15-18);
• on one hand (3 x 8-12).

On the second day, pay attention to pumping your legs:

• do squats (4 x 10-12);
• do lunges (3 x 10);
• rise on toes (3 x 15-20).

Devote the third day of training to the press:

• in the prone position, raise the torso (4 x 20-30);
• raise your legs lying down (4 x 20).

These figures are approximate, measure them with your capabilities. If you think that 30 times on the press is not enough for you - do more. Act intuitively, for example, if you want to increase the load during squats, put a backpack with weights on your shoulders. To increase the effect of push-ups, do them slowly, reaching your chest to the floor. Don't forget to warm up.

Functional training at home