Build muscle mass at home for a man. The effectiveness of push-ups from the floor. Do both combination and isolation exercises

A person's weight is reflected not only in attractiveness external image but also an indicator of health in general. Usually we are talking about the fight against extra pounds. In fact, there is also the problem of underweight. At first glance, a thin person looks slim and attractive, but this can negatively affect well-being. Therefore, the issue of lack of weight and its set must be approached comprehensively.

How to quickly gain weight?

Indicative for determining the deficit in weight is the so-called body mass index, which should not be lower than 18.5. If the calculations showed a reduced value, you should think about gaining additional kilograms. According to statistics, this problem affects the female sex to a greater extent, but men are also prone to excessive thinness.

From a scientific point of view, a low rate is much more dangerous than a high one. It carries very great threats to the health of the body: immunity decreases, muscle tissue atrophies, joints are affected. And according to some reports, the risk of premature death increases. It is worth clarifying that in this case we will talk about thinness as a separate problem of fast metabolism. If it is caused by internal diseases (oncology, thyroid dysfunction, diabetes), you need to treat the underlying pathology.

Recovering is, to some extent, harder than losing it. overweight but it's still very real.

Most fast way stress-free kit for the body includes such key recommendations:

Weight gain at home

Many believe that it is very easy to get better, you just need to eat a lot of all sorts of harmful things. But this is absolutely not true. You can get fat and earn a couple of chronic diseases in this way. But to achieve ideal internal and external indicators, you need to work hard.

You can gain body weight quite effectively at home. You just need to know how to do it right and not hurt yourself.

Safe weight gain involves:

• an increase in the amount of food consumed, in simple words- the portion should be about twice the usual;
• mandatory increase in calorie content due to dairy products, dried fruits, nuts, fatty meats, olive oil, cereals, potatoes, dark chocolate;
• frequent meals (every 3 hours) at approximately the same time, it is especially important not to skip breakfast;
• large bowls and plates that serve as a visual trick of the portion size: the larger the plate, the smaller the amount of food seems;
• a decrease in the number of vegetables and fruits, it is optimal to make juices or mousses from them to replenish the vitamin reserve;
• constant monitoring of nutrition, which involves daily keeping a calorie diary - this is how the norm is determined so as not to slide into obesity;
• strength training several times a week, but only if there is knowledge in this area and there are no contraindications.

You should not indulge in all serious, and from the first day follow all the instructions. You need to gain weight gradually, listening to the body's reaction to a particular method. Over time, an individual effective regime is formed, bringing only benefits and positive emotions.

How to quickly gain 10 kg?

Get better by 5-10 kg for a short time quite possible, but it will take a little effort. For a thin person, even a couple of kilograms affect the appearance, and what can we say about large numbers. Therefore, it is very important to understand that it is impossible to gain a significant mass only with fat. Or rather, perhaps, but it will already be obesity, and you will have to deal with a sagging stomach or sides.

A set of 10 kg of weight involves a complex of fat and muscle mass. Therefore, the recommendations include two main areas - diet and sports. To recover quickly by 10 kg will help proper nutrition. It's about about healthy, but high-calorie foods. It is necessary to determine the rate of calories consumed for a comfortable weight gain experimentally. It is only necessary to calculate the caloric content of food consumed every day and compare with the result.

An approximate menu option to get better and gain kilograms:

• for breakfast, an omelette with porridge cooked in sunflower oil, and cottage cheese with honey or fruit is suitable;
• lunch should consist of a side dish (pasta, potatoes) and meat or fish, you can drink everything with sweet coffee with cream;
• dinner is lighter, but satisfying, for example, chicken breast with vegetable salad.
• do not forget about snacks - dried fruits, nuts, eggs, salads, dairy products.

By following a diet and a fractional diet, you can get better by 5 kg, but the rest must be gained in the gym. Exercises should be strength, not cardio: deadlift, push-ups, barbell, dumbbells, squats.

An integrated approach guarantees a harmonious physique and excellent well-being.

How to quickly gain weight for a girl?

A beautiful figure is very important for a girl. And this applies not only to full young ladies, but also too thin. Therefore, sometimes you can hear the question: what to do to gain weight? The answer is simple - you need to play sports. It is given to training the main role in the formation of a harmonious young body.

A set of simple exercises that can be performed even at home will have a very good effect in just a week:

• for the hips and buttocks: squats, bringing the legs together in the simulator, bending forward with the barbell;
• for the muscles of the hands: push-ups from the floor, bench press with dumbbells or a barbell above your head and towards yourself.

The optimal number of workouts in order to quickly recover and gain a few pounds, according to reviews, is 3 times a week. You should not overdo it, there may be a reverse effect due to overwork. Thanks to sports, the right daily routine, a balanced diet and rest, the figure becomes perfect.

How to gain weight in a week?

Gaining weight is better at a slow pace, without creating stressful situation for the body. But in some cases, prompt measures are required, for example, before a solemn event or filming. Is it possible to recover quickly? The answer is yes - it is quite real, if you significantly adjust your lifestyle.

1. You can gain 5 kg in 7 days by doubling the calorie content of food. At the same time, most of the calories should be healthy (nuts, fatty meat, honey). Some sweets are also needed, but only as a dessert. As a result, up to 10 kg is added in 2 weeks.
2. You should not eat all the food supplies for the day at one time. Meals should be frequent, without skipping. In this case, fat builds up steadily.
3. The menu must contain proteins (chicken, eggs) and fats (pork, olive oil).
4. Dairy products help in weight gain with a high percentage fat content. If there is no lactose intolerance, you need to drink a glass of milk several times a day between meals.
5. Snacks should be useful products(dried fruits, nuts, fruit mousses), not fast food.
6. It is important in the recruitment process to constantly monitor the calorie content of dishes and adjust according to the sensations. It is better to keep a special diet diary.
7. To get better, but not to get fat and not to gain too much, you should not forget about physical activity. Fitness will help turn calories into muscle.

If there are no good reasons, then gaining mass in emergency mode is not worth it. With a little more time, you can get much best result that will last for a lifetime.

How to quickly gain weight for a man?

Men rarely complain about thinness, rather about figure flaws. Therefore, the approach to weight gain in the male sex is slightly different. The main emphasis is placed, first of all, on nutrition and specific products.

A lack of body weight gives a guy, most likely, a fast metabolism. Everything eaten is processed faster than the body has time to digest. That's why Special attention It is worth paying attention to the calorie content of food, and not its quantity. You should always satisfy your hunger by taking small snacks from home with you. Sample set high-calorie and healthy foods have already been mentioned.

A proven one will help a man recover folk remedy- Brewer's yeast. In tablet form, they will not form a beer belly, but will stimulate the appetite. You need to take 2-6 tablets with meals. Be sure to maintain a balance in nutrition at this time, do not eat everything.

Many men manage to gain weight up to 5 kg per week with a very intensive diet. But the problem is that, for the most part, it will be simple fat. But you need muscles, relief and strength. Not without serious strength training. They can be carried out both at home and in a specially equipped room. The fastest way to grow muscle mass- engage in individual program with a trainer. The ideal result will not come immediately, but it will certainly be.

What is a woman to get better quickly?

Diet, as it turned out, plays a leading role in weight gain. It is especially relevant for women who want to get better, but at the same time are afraid to get fat. To correct the figure without harm to health and appearance, you need to know what you can eat during this period.

In the set of mandatory products, in order to quickly recover, there should be:

• fatty natural milk (up to 3 tbsp.);
• sweet tea, coffee, compote with rich pastries;
• sour cream;
• butter;
• meat (pork, chicken, beef);
• fish (fatty varieties);
• cereals (rice, buckwheat, oatmeal);
• pasta;
• potato;
• fruits and vegetables in the form of salads, purees, mousses.

The main condition for a quick result is that calorie consumption should be lower than their consumption. It is also important to understand that the menu is approximate and is designed for a one-time effect. For a prolonged result, a more integrated approach is needed, including sports activities and health monitoring.

Before starting any training, you should remember one simple rule - you need to eat right and eat well.

This statement is true for people of any complexion - both feeble and full. You need a complete, accurate and balanced diet, and at least 4 or 6 times a day. There should be a specific schedule for eating.

During the period intense training hunger is the direct enemy of every athlete. Therefore, you should never go hungry. You need to clearly and carefully monitor your condition and, at the first hint of hunger, immediately satisfy it.

Here, too, you need to adhere to certain rules, since eating something is not right. You need to consume more high-calorie foods in order to have a positive energy balance.

All foods consumed should contain only useful substances, such as vitamins, trace elements, minerals, and antioxidants.

For the exact amount of calorie intake, you can calculate the required daily calorie intake, but for this you need to know your metabolic rate, that is, metabolism. In order for muscles to grow, you need to consume many more calories than you expend.

When exercising, you should remember that the body needs protein, which is the best building material for muscles. After training, it is advisable to drink a protein shake.

What should be given up?

First of all, you need to delete from your menu products that contain calories that are “harmful” to the body:

• Confectionery with large quantity refined sugar;
• Fried food cooked in oil with the formation of carcinogens;
• Canned foods should only be used as a last resort when it is not possible to prepare or store fresh food for a long time.

Progress in sports is incompatible with smoking and drinking alcohol. Even a person who does not play sports should permanently abandon these bad habits. And they are directly contraindicated for health-conscious athletes.

You will also have to permanently remove from your life night discos and midnight sitting in front of the TV. After physical exertion, the athlete's body enters the recovery phase. For full recovery and progress in sports, we need not only proper nutrition, but also enough rest and, first of all, night sleep. It is at night, when we sleep, that the main muscle-building processes take place: growth hormone is released, repairs and the construction of new muscle fibers are in full swing.

What foods will help you get bigger?

Protein is animal and vegetable. The first is more valuable for gaining muscle mass, but the second is cheaper. Our muscles get protein when we eat meat, poultry, fish, eggs, milk, cottage cheese and very healthy plant foods like soy. In addition, the proportion of vegetable protein is contained in lean products: cereals, potatoes, bread.

Carbohydrates are the fuel that the body needs during training and in the process of life. Carbohydrates also come in two types: fast and slow. The former supply us with energy quickly and burn out just as quickly. Among fast carbohydrates, only fruits and sports bars should be consumed. Slow carbohydrates are the basis of the diet. “Porridge is our strength,” says one folk proverb. “Rye bread is our own father,” another echoes her. Add pasta and potatoes to this.

It is important to understand that not all carbohydrates will help build muscle, not fat mass. It is necessary to focus on slow connections:

Remember to include as many vegetables as possible in your diet, especially green salads. The fiber they contain serves as an additional source of energy, improves digestion and lowers insulin levels in the blood.

Stage 2: choose the right exercises

There are enough different programs, which allow you to train at home, building muscle mass. The technique below focuses on working out the muscles that are above the belt. To pump your legs, you can use another program that you can read.

Pushups

You need to take an emphasis lying down. We place our hands not very wide, legs are straightened, the pelvis does not touch the floor. If you are a beginner, then it is enough to do 4 sets of 20 push-ups.

Between repetitions, you should rest from thirty seconds to a minute. You should not rest less, as such an intensity of training will lead to premature fatigue.

You need to do it gradually and after a few weeks you can increase the number of push-ups. However, this should be done gradually, adding, for example, 1-5 repetitions per set.

During the exercise, you can put your hands wider or narrower: the greater the distance between them, the stronger the pectoral muscles will be loaded, and the smaller, the more work the triceps will perform.

Analogue of push-ups on the uneven bars

Since the room is not a gym and there cannot be bars here, chairs are used instead. The height of the chairs should be such that you can lean on them with your hands and, tucking your legs under you, freely lower yourself with your hands.

The number of such repetitions on chairs can vary from twenty to thirty times. Approaches can be done 3-5. A high number of repetitions is not recommended, as this will dry out the muscles rather than stimulate their growth. If the exercise is too easy, then you can increase the load due to weighting agents.

Bench press

This exercise is considered one of the most effective for the development of the pectoral muscles and shoulder girdle. However, for it you will need a barbell (can be replaced with dumbbells), a bench. Best done with a partner who will give you a sports equipment and help you complete the last reps.

You need to lie on the bench, take the barbell a little wider than your shoulders. We squeeze the projectile up and slowly lower it to the chest. So you can perform 4 sets of 10-12 times.

Standing dumbbell or barbell press

You can perform both with dumbbells and a barbell (this version is called an army bench press). If there is neither one nor the other at home, then we take the bottles, fill them with sand and use them instead of the previously mentioned sports equipment. This exercise will help make your shoulders bigger and stronger.

We put our feet shoulder-width apart, bend our knees a little for a more confident and stable stance. We hold dumbbells at the level of the deltas. As you exhale, raise your arms up and unbend them at the elbows (not completely, so as not to damage the joints). Then slowly lower to the starting position. So we do 3-4 sets of 12-15 times.

Incline dumbbell row

1. Grab a dumbbell that is heavy enough for you right hand;
2. Place your left knee on the edge of the bench, and rest your left hand on the bench;
3. Gently pull the projectile up, pressing the shoulder closer to the body and pulling the elbow back;
4. Hold your hand at the top point, count to 2 and slowly return the dumbbell to its original position in a controlled movement;
5. At the bottom point, lower the arm with the projectile as low as possible, stretching upper part back.

You can do this exercise without a bench. Put one leg forward and rest on the knee with the same hand of the same name. A slope of 45-75 0 is enough for effective elaboration back. Do 4 sets of 10-15 reps.

Incline arm extensions

1. Take in both hands one not very heavy dumbbell;
2. Put your feet together, feet parallel to each other;
3. Lean forward to an angle of 450 or even lower. At the same time, make sure that your back is not rounded in the lumbar region;
4. Lower your hands with dumbbells down, while palms should look at each other;
5. Slowly raise your arms through the sides, without bending them at the elbows and without straightening;
6. Hold for a second or two in the top position and also smoothly return to the starting position.

The two exercises described above allow you to work out the back muscles and the posterior bundle of the deltoid muscle. In addition, the trapezius and biceps help move the weight when doing bent over rows. Do 3-4 sets of 12-15 reps.

Standing arm curls

But this exercise trains the biceps directly. You can perform it with both a barbell and dumbbells. Stand as described in the previous exercise, holding a dumbbell in each hand or holding the bar with an underhand grip. Raise and lower the weight by contracting the biceps of the shoulder - the biceps.

For many years, athletes and coaches have been arguing about which version of this exercise is better: with dumbbells or with a barbell. There is no definite answer, although dumbbells give more variations: bending the arms alternately, with the turn of the hands, you can hold the projectile with a grip from below, from above or vertically. Different variants performance allow you to use different parts of the biceps. It is enough to do 3-4 sets of 8-12 times.

Twisting

Of course, there are a great many exercises for "cubes". But we will consider the most basic thing that everyone is familiar with, at least from school physical education lessons. For its implementation, as for push-ups, no equipment is required, except for a small area of ​​\u200b\u200bthe floor.

1. Lie on your back with your knees slightly bent;
2. Secure your toes under heavy furniture or have a helper hold them;
3. Raise the body to the knees over and over again, exhaling. Then lower yourself back and inhale.

Often, when performing this exercise, the body is raised completely, tearing the lower back off the floor. In fact, it is not necessary to do so. To pump the press, it is enough just to tear the shoulder blades off the floor and tighten the abdominal muscles. Do 4-5 sets of 20-30 reps.

What rules must be followed?

Of course, training at home can be less effective than training in specialized gyms, which have all the necessary equipment.

However, by adhering to certain rules, you can achieve the results that were planned:

• It is better to perform all exercises with a partner. Invite a friend over and work out together. He will be able to insure you in case of anything.
• Perform exercises until complete muscle failure. Only in this way will you be able to maximize the use of all muscle fibers.
• You should not be distracted by external stimuli - TV, sofa, computer, etc. The temptation is great, you can put on headphones, turn on the music louder and start exercising. Try to focus all your attention on what you are doing.

When exercising at home, one should remember the only rule of any training - this is constancy. This will help to achieve the result that will be obvious to everyone.

Increasing progress

Before you start developing muscles at home, you need to soberly assess your capabilities. Make sure you have enough space in your home and the equipment you need for training. It would be useful to remember general condition health: whether there were exemptions in physical education at the school due to chronic diseases of the heart or musculoskeletal system. If there are no restrictions on the motor regime or any temporary injuries, then nothing prevents you from doing home fitness training.

In any city apartment, it is quite possible to allocate a little space for sports equipment. In modern sports stores, you will find a wide selection of all kinds of devices for developing muscles: from primitive rope expanders to bulky and expensive weight machines. If you want to make a smart investment in your future training, get a steel set: barbell racks and an adjustable-angle bench.

You can develop muscles only with the help of weights. Therefore, you will need a pair of dumbbells and a barbell. It is very important that the dumbbells are collapsible, as this will allow you to adjust the weights in different exercises. For training at home, it is better to purchase discs rubberized. Such shells look aesthetically pleasing, do not knock during classes and, most importantly, will not damage parquet or linoleum in the event of a fall.

To diversify the set of exercises will allow the crossbar for pull-ups and parallel bars. You can buy a ready-made horizontal bar in the store or assemble it yourself from improvised materials.

Gaining muscle mass at home is quite possible. It all depends on the person himself and his purposefulness.