There is an opinion that you cannot achieve good results by training at home or on a regular sports ground. This has been mentioned more than once in sports magazines, but there are also many examples of the effectiveness of such activities. The desire to succeed in pumping up the back muscles and the inability to train in a sports club for one reason or another is a powerful incentive to achieve this goal at home.

In principle, such activities do not require special motivation, since the result speaks for itself:

• a strong back eliminates any problems with the spine, and if he is healthy, then all systems of the human body work like clockwork;
• during training of this large muscle group subcutaneous fat is burned and the amount of energy expenditure of the body increases;
• V-shape is formed due to the development of the latissimus dorsi muscles, and both men and women dream of having such a silhouette.

Working out at home is definitely effective, which has been proven by many examples. Of course, it cannot be said that there is no difference between intense home workouts and training in the gym. However, achieving visible results by training at home is an entirely achievable goal.

Why do gym sessions give more significant results? The fact is that progression and growth are determined by increasing the load on a muscle group, and this requires a regular increase in working weight. It is almost impossible to ensure that you have different types of free weights available at home that you can use for exercise. It should be noted that only experienced athletes who have been training for at least two years can constantly train with heavy weights. But at the start, in order to pump up your back and achieve a beautiful silhouette, training at home is quite enough.

Home workouts: basic principles

By adhering to the following basic rules, you can achieve significant results by training at home:

1. Regularity of training– no more than twice a week. This is the best option, since fewer sessions will not allow you to achieve a noticeable effect, and more is pointless, since the muscle group needs time to recover.
2. At the initial stage and until the ability to feel each tense and involved area appears, the exercises are performed in 3 approaches, each of which includes from 12 to 15 reps. Subsequently, with the acquisition of the above skill, you can proceed to training to “ refusal" - approaches are performed as many as you can and one or two more repetitions on top, which is called " with all his might».
3. You can’t start training straight away with strength exercises., as this may lead to . No workout should be complete without a preliminary preparatory stage - warming up and joint warm-up.
4. Due to the fact that muscles have the ability to get used to the plane and nature of the load, it is advisable alternate training programs.
5. Each lesson begins with basic exercises(one or two is enough), in the process of which two or more joints are involved. At the end of the workout, do one or two isolation exercises (working one muscle, one joint).

Training program

Training program No. 1

To build the broadest muscles, several basic exercises are used, one of the most effective is the deadlift. dumbbells in an incline position. In the process of performing it, both halves of the back are worked out, while the weaker half works without the “help” of the stronger one.

Starting position: legs slightly bent at the knees, lower back arched, body lowered 90 degrees, dumbbells in hands, elbows pointing up along the body. The dumbbells are raised to the maximum connection of the shoulder blades, then slowly, stretching the muscles, lowered down to the original position.

Another effective exercise is traditional pull-ups. Hanging on the bar: straight grip, palms positioned slightly wider than the shoulder joints. Pull yourself up so that your chin is parallel to the bar, then lower yourself down, while your elbow joints should be fully straightened.

It is important that the bar is not clasped with your thumbs, otherwise a partial redistribution of the load on the biceps will occur.

It is recommended as an isolating exercise to complete the workout. Starting position: one leg is straight (supporting), the second should rest on the plane with a bent knee. Take the dumbbell in the hand that is on the side of your straight leg, resting on your other hand, with your palm located under the shoulder joint.

Performing the exercise:

1. The back with an arched lower back is held parallel to the floor, the dumbbell rises up in the same plane with the body until the peak contraction of the muscle.
2. Return to original position.

Training program No. 2

If we compare basic exercises in terms of their effectiveness for working out the back, then one of the best is. During its execution, the thigh biceps and buttocks are also worked out. This exercise, supplemented with work with dumbbells, is an excellent option for women and beginners. The training begins, as always, with a warm-up and warm-up.

Take starting position: back with an arched lower back, legs slightly bent at the knees and positioned shoulder-width apart, take dumbbells and lower your arms in front of you.

Performing the exercise:

1. The tilt is performed slowly until the body reaches a position parallel to the floor. In this case, the dumbbells are in close proximity to the body.
2. Take the starting position, the body should be fully straightened.

In order to deeply work the lower part of the latissimus muscles, they are used, which have slight differences from the classic version. The difference lies in the position of the palms on the bar - the position should be so close that the tips of the thumbs touch each other.

At the end of the workout, isolation exercises are performed. Suitable for home training, and a special exercise machine can easily be replaced with a hard sofa or other hard surface that can provide a comfortable position for the pelvis and legs.

The main task is the possibility of free movement of the body up/down and good fixation of the legs. When this issue is resolved, you need to place your palms behind the back of your head, and lower your body with an arched lower back to the lower limit, and then smoothly rise up to the maximum level with a flat back.

How to quickly achieve results?

Taking into account the following nuances and strictly adhering to the listed rules, you can significantly increase the effectiveness of home training and quickly achieve the desired results.

• At the end of each training, do not forget about. We must not forget about this point, as it is important for muscle development. Stretching also allows you to minimize the discomfort that occurs due to heavy loads.
• Increasing loads should be done by increasing the working weight, and not by increasing the number of repetitions in the approach.
• The question is fundamentally important nutrition. The diet of a training person should consist of 50% complex carbohydrates, 30% protein, and the remaining share is red fish, vegetable oils, and nuts. In building muscles, quality nutrition plays a vital role.

The effectiveness of home workouts depends on the determination and self-organization of a person, the correct approach to classes, mandatory regularity and patience.

5 groups of exercises that are proof that improving the body does not depend on the gym, and which will help you competently create a training program at home, both for men (mass gain) and for girls (weight loss).

How did it all begin, how did you start playing sports?

There are thousands of stories, some found a good trainer, some found friends at the gym, but mine started at home alone with my thoughts.

What to do if funds, time or a large number of people in the gym do not allow?

The answer is simple, training at home or outside is an opportunity, not an obstacle . Someone will say that you can still lose weight at home, but you can’t gain weight. This is clearly a misconception, and you will understand why after reading this article.

I present five groups of exercises that are proof that improving the body does not depend on the gym, and which will help you competently create a training program at home, both for men (mass gain) and for girls (weight loss).

5 groups of exercises for a competent home workout program

1. Running and squats. Strength is in the foundation, and the foundation is your feet

Let's start with the simple, with what everyone can do. Go outside and run a couple of kilometers in 5-10 minutes- it doesn't look difficult. The point is stability and system; if you do such jogging every day, your well-being will improve significantly, and this is already enough to maintain a slight tone in the body. Further more, increase the time, 20 minutes, 30 minutes.

It is important to take your time; the greatest achievements are developed over years of practice, and not in one month. Believe me, this is the key to success, in not giving up.

Is it raining outside or minus 30 degrees? Do you want to gain weight rather than lose weight? Then time for squats. It is enough to do a set of five approaches 10-20 times, depending on your capabilities.

Do you like to set global goals for yourself? Then increase your running time or number of squats, and in 1-2 years you will be able to run a marathon, and this is an excellent result.

To help you track your mileage, you can use the free Nike Running+ program, which is available on most smartphones.

Lots of reps on squats won't give you big quads, so it's worth it. complicate the exercise.

• Stand with your back to the chair and throw one leg over it,
• move your body forward a little,
• this will make it possible to do very powerful lunges and jumps on one leg, which increases the strength load.

This way, when training at home, your quads will feel the hard work just as much as the iron.

2. Pull-ups, hyperextensions and rows. The back and forearms will open the way to other muscle groups

There is a sports ground with a horizontal bar and parallel bars in almost every yard. Pull-up- This is a standard exercise that uses the latissimus dorsi muscles. By constantly exercising on the horizontal bar, you will get a strong and beautiful back for many years. A typical workout consists of 4-5 approaches in a number of times that is comfortable for you.

Can't do pull-ups, but want to learn how? Then start with a low horizontal bar or parallel bars, imitate pull-ups, helping yourself with your legs. No matter how funny it may sound, absolutely the same thing can be used in training at home, using an ordinary stick, for example, from a mop, and two chairs with backs.

More advanced people can buy a home horizontal bar for a doorway, its price is within 1-2 thousand rubles.

The second important exercise in this group will be hyperextension. What is this? These are exercises for the lower back muscles. You can perform it at home in a simplified form, lying on the floor, lifting your chest and head off the floor. By doing this consistently, you will forget about pain in the lower back and improve your health.

There is a free app available on smartphones today called "Just 6 weeks" , which will allow you to systematically control the number of pull-ups and set goals for the exercises. If you already do at least 7-10 pull-ups, then in 6 weeks of the program, following the application, you can achieve 20 pull-ups.

This may be an exaggeration, there is no need to rush, but you will feel the ease of use right away.

3. Push-ups. Classic remains timeless, the power is in your chest

Push ups- This is a well-known classic exercise for the chest muscles. There is nothing particularly surprising here.

In the usual floor variation, the emphasis is on the middle part of the pectoral muscles.

You can also focus on the upper pecs and deltoids by placing your legs on an elevated surface, such as a chair or bed, and vice versa for the lower chest.

Plus change the distance between the position of the hands; a narrow grip allows you to work more on the triceps, and a very wide grip on the deltoid muscles.

In the application "Just 6 weeks" , you can set a goal of 100 push-ups in 6 weeks, the program itself will calculate the number of repetitions in the approaches, this is quite convenient, but more like an addition.

In addition to simple push-ups, your training program should include dips, if on the street, and at home - reverse push-ups from a bench, chair or bed.

These exercises concentrate work on the triceps, the volume of which is 2/3 of the total volume of the arm. If you want big arms, then forget about the biceps, as the triceps will give you what you need.

Are you looking to gain muscle mass? Then you should gradually make the push-ups more difficult by doing explosive jumps with your hands on chairs or books, and for large deltoids you can do handstand push-ups against the wall.

4. Press. Strong abdominal muscles are the key to healthy digestion

The abdominal muscles are a different story. You can work these muscles with various exercises for an infinite amount of time, but let’s focus on the basic ones.

Enough to do standard crunches in several approaches, and classic static corner on parallel bars or at home between chairs.

I have already mentioned the “Just 6 weeks” application several times, the press is no exception, it also has the ability to calculate the number of repetitions in a set of crunches.

The main thing is to avoid doing it on a hard floor, try to protect your lower back.

In 6 weeks he suggests achieving a result of 200 crunches, which will be a lot. You will burn a fair amount of calories, but when gaining muscle mass, it is better not to strive for such results.

The secret of the twisting technique lies in the name itself, you need to curl, that is, completely contract the abdominal muscle, like a roll. This technique will help you avoid injury and achieve results more effectively.

In addition, you can include in your home workout routine all types of planks. This is a static load that will allow you to work out the deepest areas of the abdominal press. It's quite simple to do, classic variation - facing the floor with emphasis on the elbows.

5. Biceps. Your hands are the pursuit of perfection

Exercise that will save your biceps if it is not possible to go to the gym, it is performed similarly to the pull-ups described earlier, only with a reverse grip and a pull to the forehead from the bars or the crossbar between two chairs (sticks).

You can also work your biceps statically, leaning against the wall and various openings.

It should be noted that the biceps are listed last for a reason. These muscles are also used in other exercises, for example, pull-ups, and therefore do not require such concentration.

Even when bulking up in the gym with weights, any professional will tell you that the main thing is basic exercises.

Unfortunately, there are not many options for working biceps at home; the most optimal is still buy dumbbells. No opportunity? You don’t have to look for the most expensive ones in the nearest sporting goods store, just look for used ones on any resource, it’s inexpensive.

In conclusion, we note that it would be foolish to deny the possibility of achieving results in maintaining shape in any direction by working outside the gym.

If you want to lose weight, burning calories with high repetitions is the most affordable option.

In another case, when gaining weight, there are a great many exercises with complicated variations that replace, to a certain extent, weight training.

Don't forget about nutrition. Stick to stability, and the result will not keep you waiting, good luck and success in your sports results!published . If you have any questions about this topic, ask them to the experts and readers of our project .

P.S. And remember, just by changing your consumption, we are changing the world together! © econet

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Lose up to 10 kilograms in just 60 days without gyms or diets at home!

And the point is not that you will get rid of extra pounds, the point is that you will have to ask for a dress two sizes smaller in the fitting room to emphasize the attractiveness of your figure!

Let's face it! Has this happened to you?

• When you put on or take off your shoes, it is difficult for you to bend over because of your bulging belly, which hangs over your boots and prevents you from breathing properly. You begin to grunt, puff, and feel like a huge “bun” that is about to roll off somewhere.

• Shopping trips become unbearable due to the incredible fatigue you experience while walking. In addition to bags of groceries, you also carry extra pounds of fat, which take up the lion's share of your energy. And you still need to take all the bags home with you.

• Climbing to your floor turns into “conquering Everest,” which you still overcome with the last of your strength, with shortness of breath and long stops to “breathe.”

• You look in the mirror and realize that your body, to put it mildly, is imperfect: your waist has merged into one unpleasant clump of fat mass, which increases every day, turning into a “pear” or “apple”; It’s already difficult for you to wear jeans, since they simply don’t meet at the waist due to its complete absence!

• Of course, you try to lose weight, lose extra pounds, “sit down” on all sorts of diets, buy super diet pills, and even try to work out in the gym, BUT the results still don’t make you happy!

• If there are results, they are usually short-term and often harmful to your health, taking up a lot of your precious time that you could spend on your family and loved ones.

6 reasons why you still haven’t found the figure of your dreams?

Reason #1

Your exercise technique is incorrect, which is why you work out in the gym to the point of exhaustion, but still don’t see a chiseled figure and ripped abs!

Reason #2

Your diet is dominated by foods high in trans fats and refined carbohydrates, which disrupt your metabolism and hinder weight loss.

Reason #3

During the day you experiment with different kinds of diets, and at night you find yourself in the refrigerator, devouring some forbidden delicacy. As a result, the weight comes back, and all because you don’t have a clear, balanced nutrition program!

Reason #4

You are lazy and suffer from chronic fatigue because you lead a sedentary lifestyle: you sit at work all day, and when you come home, exhausted and hungry, you have a hearty dinner and go to bed to watch TV. And all you need in such a situation is a good kick-off!

Reason #5

You don't have time to go to the gym. Work and family take up all your free time, you have no one to leave your children with, or you need to cook dinner for the whole family!

Reason #6

You can’t competently organize the training process on your own, since a huge amount of free information and videos on YouTube are mixed into one pile, where it’s not so easy to separate the flies from the cutlets!

Many girls have been trying to lose weight for years, but cannot achieve the desired result. Losing weight is not about daily indulging in pp-recipes for your favorite desserts or using fashionable “tricks” in your training program taken from the Internet. No. Losing weight is a set of measures that you need to follow from “A” to “Z” so that your results are stable all year round!

That's why:

• if you are ripe for self-development, you are ready to work on your body and health with persistence and diligence;

• if you were chubby since childhood, and you were teased and offended all the time;

• if you lack self-control, or you don’t know where to start losing weight;

• if you don’t have time for the gym;

• if you don’t want to lose weight and become like Koshchei the Immortal, but dream of acquiring a sexy, sculpted body;

• if you can’t put together a whole bunch of information “how to lose weight for health benefits” that snowballs over your brain.

I hasten to please you!

My name is Yana Skripnik, I am a certified trainer, a graduate of the International Fitness School “Fitness factory”, a nutritionist and specialist in sports nutrition and healthy eating.
A little about myself and how I came into the world of fitness. All my adult life I have been an active child. As a child, I was involved in dancing - I started, like all obedient mother’s girls, with folk dances, and my dancing career ended in the Hip-Hop style.

For me, changing activities and occupations has always caused wild delight and interest. I love trying something new and unknown. The same thing happened with fitness. I decided to connect my life with sports at the age of 21. As I remember now: I was sitting at my desk in the office and I understand that this is not the kind of “office plankton” I always wanted to be. The whole day spent sitting within four walls had a very negative effect on me. I came home from work and had absolutely no energy, as if all of it had been sucked out and flushed down the toilet (sorry for the comparison). The only thing that could resuscitate me and bring me back to normal, plus charge me with positive energy and lift my spirits, was it was fitness classes. After a hard and boring day at work, no matter how tired and sick I was (and I often got headaches from the computer), I always found the strength and desire for my daily hour-long workout. I always studied at home on my own. In this regard, I have always been responsible to myself and never spared myself or my strength. My workouts have always been varied, since I worked out every day, and I wanted to make them as interesting as possible. My gym was my small room in which I lived with my brother, so at the time of my training (if my brother was at home) he always gave me my “hall”. It was in such field conditions that I began my journey as a fitness trainer =)

In the photo on the left I weighed 55-56 kg, and in the photo on the right I weigh 48 kg, I lost the extra 6 kg by exclusively working out at home in my room with a pair of dumbbells and a jump rope. This was my entire inventory. Therefore, those who tell you that working out at home is ineffective and that working out at home will not help you lose weight, do not believe them! Everything is possible! The main desire and belief is that you will succeed!

For 5 years now I have been a fitness trainer and specialist in sports nutrition and healthy eating, so I know first-hand what problems women and girls who are overweight experience.

MY CERTIFICATES:

Based on my experience of losing weight at home, working as a fitness trainer and nutritionist, I created a step-by-step, structured video course with a combination of physical exercise and proper, measured nutrition from inexpensive and healthy foods.

Let me introduce you to the innovative video course “Lose weight without exercise equipment,” which will help girls and women lose 4/10 kilograms of weight at home in just 30/60 days without compromising their health!

Just imagine how in 30/60 days you will no longer feel insecure and critical of your body and health.

• Within a month you will get rid of extra pounds, and you will have the opportunity to wear your favorite holiday dress;

• You climb the floors without much difficulty or shortness of breath;

• You stop starving or overeating, since your diet is dosed, portioned, and, importantly, made up of inexpensive healthy foods;

• You increasingly meet the scorching glances of men, and your own husband greets you after work with a chic bouquet of flowers;

• Finally, you get rid of the need to go to the gym and lift weights, as home training with minimal sports equipment brings you more pleasure and joy.

And most importantly, the results that you achieve will not change after a week, because the skills and knowledge acquired in my course will help you create your own diet, which will not lead you to gain weight again in the future.

An important feature of my video course is that:

• Training and online support at a distance are not a problem, but an advantage, since you can always count on my help, even if you are in another country or on another continent.

• It is possible to lose weight at home with minimal sports equipment.

• Training can be done at any time convenient for you.

• Changing your usual diet can help improve your health and stabilize your results.

What will you learn in this course?

• You will learn to properly plan each meal at least 5 times a day with certain time intervals between them.

• You will learn how to perform exercises correctly, and finally become friends with a jump rope and dumbbells.

• You will learn to eat healthy and inexpensive foods, for which your health will thank you so much!

• And, of course, you will learn to turn your desires into reality.

What results will you get?

• Get rid of those annoying extra pounds (from 3 to 10 depending on the package you choose) and cellulite— you will have the opportunity to update your wardrobe with new dresses, short skirts, shorts and open swimsuits. This phrase will definitely not apply to you: “It was summer, we sucked in our stomachs as best we could.”

• Your health will noticeably improve— the functioning of the gastrointestinal tract is normalized; posture will be corrected; skin rejuvenation.

• Body quality will change - your body will become sculpted, toned, athletic and attractive, which will definitely affect increased attention from the male sex.

• Problem areas will go away – your long-forgotten waist will finally appear, and the ears on your hips will no longer make you depressed.

• Increased endurance— you will easily overcome the climb to your floor without shortness of breath or fatigue.

• There will be a complete change in your eating habits— you can completely give up sugar and sugar-containing products through a properly balanced diet.

Results of girls who completed the video course “Lose weight without exercise equipment”

You will radically change your body, and your reflection in the mirror will make you pleasantly surprised!

Who is this course not suitable for?

Let's take a closer look at the training program:

• Number of workouts: 12-24 (depending on the selected package).

• Duration of training: 60-80 minutes.

• Number of workouts per week: 3 workouts per week. Each week the workouts will get more challenging and intense, so be prepared that it won't be easy!

For more convenient and quick learning, I have prepared for you additional bonus in the form of separate short videos, where I personally show and voice the correct execution of each exercise in your program!

Communication between trainer and student:

1. The main communication between trainer and student occurs via email. Communication via Skype is also possible (you must notify in advance when and at what time you would like to call).

2. Once a week you need to send the coach all the information from the diary, body measurements, weighing results. If you have no idea how to keep a diary, be sure to ask your coach.

3. If desired, the student can send the coach a video of his training to correct the technique of performing the exercises.

4. IMPORTANT! The student is required to report his medical contraindications and illnesses.

5. The selected program and diet may require further adjustments, so it is important that the student reports once a week about the work done.

6. The trainer undertakes to draw up and, if necessary, adjust the nutrition plan in the future, adjust the technique of performing exercises based on the student’s video recordings, and answer questions that arise during the online course. The trainer undertakes to make every effort and professional knowledge to achieve maximum results by the student.

7. The course starts from the moment the student receives the training program and nutrition plan .

What you will need for training:

Personal consultation via Skype— some people are more comfortable asking questions orally rather than writing. The consultation time can be used either at one time or divided into several times, for example, 10-20 minutes.

A collection of my articles on proper nutrition and weight loss— all the articles are on my blog, but in the collection you can find the topic that interests you much faster by skimming through the contents or using the search.

Still thinking? Take the first step towards a beautiful figure! Order the “Lose weight without exercise equipment” course at a reduced price right now!

Why is it more profitable to purchase my course than to buy a subscription to the fitness center?

Let's take a closer look at, for example, the package "Gold" which comes with 24 video lessons worth 2,000 rubles.

We divide the cost of the video course by the number of video lessons to obtain the cost of one video: 2000:24 = 83 rubles. This is the cost one lesson!

Now I propose to compare this price with a one-time visit to a fitness club:

You can clearly see that the difference is obvious. The average cost of a one-time lesson in a fitness club is 250 rubles. Plus to this it is worth adding:

• the cost of a ticket/gasoline on public transport/your car;

• sports equipment and clothing (top, leggings, shorts, gloves, shoes, bag, bottles, etc.)

• precious time you spend moving around.

Not to mention a personal trainer, which will cost many times more - on average 800 rubles for 1 hour.

In my video course I offer you:

• saving money from the family budget, which you can spend on buying healthy food or children's clothing.

• saving time that you can spend with your family or friends. For example, you can train without leaving your small children; they will always be under your supervision.

• My individual approach to training and nutrition in practice "plus" mandatory information part will help you become who you have long dreamed of being! All I need from you is WISH And attitude towards a POSITIVE result. We will do everything else through joint efforts. I will become your support and friend-mentor all rolled into one!

When purchasing my course “How to lose weight without exercise equipment,” people often ask certain questions, to which I have prepared answers:

1.Will I be able to lose weight? Will I succeed?

- Of course you can! You are stronger than you think you are! You will succeed! There is willpower, there is patience!

2. How will the classes be held: in groups or independently?

— Classes will be held independently at home&

3. Which package is better to choose?

— Focus on your goals and capabilities.

4. If I don’t have a body bar and dumbbells, what can I replace them with?

- They can be replaced with 1-0.5 liter bottles filled with liquid.

5. How to order your course?

Your friend and coach, Janelia Skripnik

You will need two things: desire and imagination. Everything is clear with desire, there’s nothing to say here, but your imagination needs to be strained. When you work out in the gym, there are dozens of exercise machines at your disposal, you can choose, I don’t want to. We get creative at home.

We need to come up with a program

Just invent, I would even say invent. It is necessary to choose such a set of exercises as to load the main muscles using available means, observing cyclicity - one muscle is given all the best once a week.

Horizontal bar and bed - basic exercise equipment

These are two basic exercise equipment that are found in almost every home, bed, at least. What exercises do they give us?

Horizontal bar: pull-ups with a narrow grip, pull-ups with a wide grip, leg raises, or crunches.

Bed: we put our feet under the bed and do sit-ups, short, full, crunches.

There are plenty of options here. Perhaps the abs are the only muscle group that can be fully worked without professional equipment. If you roll over on your stomach and do backbends, you get an exercise for your back muscles.

Workout at home with dumbbells

If you have dumbbells in your arsenal, you can choose many exercises. However, their absence is not catastrophic. You need comfortable items that will act as free weights.

One client, who was forced to live in a remote village for almost a year, said that he successfully worked with an old battery register. Scraps of iron pipe and plastic bottles with water or coins will also work.

Using weights at home

There are exercises that require heavier weights, for example, squats. The same client squatted with the TV for a while until he dropped it. So it's not the best option. You need an object that can be held comfortably and distribute the load correctly.

As a way out, I can suggest a backpack. They put all sorts of good things in it, put it on and off they went. You should not use pets, especially dogs, as weighting agents; they may be categorically against it.

Home exercise program

Jokes aside, grab a piece of paper and a pen and solve the problem of how to exercise at home without exercise equipment. I advise you to study three days a week.

The first day:

1. Push-ups with wide arms – 4 sets.

2. Push-ups with narrow arms – 3 sets.
The number of repetitions in the approaches must be selected so that you don’t fall over after the first one, but have enough strength to do everything.

3. Overhead extension with free weight – 4 sets

4. The body is tilted parallel to the floor, arm extension at the elbow with free weight – 3 sets.

Press

5. Short climbs - 3 sets.

6. Medium lifts – 3 sets.

Second day:

1. Squats with feet shoulder-width apart – 4 sets.

2. Sumo squats – 3 sets.

3. Wide grip pull-ups – 4 sets.

4. Close grip pull-ups – 3 sets.

Press

5. Twisting – 3 sets.

6. Raises with knees bent to the side on the floor – 3 sets.

Day three:

1. Backbends – 4 sets.

2. Swing with free weight in front of you - 4 sets.

3. Free weight chin row – 3 sets.

4. Free weight or body weight shrugs – 4 sets. You can do the exercise with your own weight on the sports corner, and if you don’t have it, hang between two chairs in a sitting position.

5. Free weight overhead press.

Press

6. Raising your legs while hanging on the bar.

7. Side bends with free weight.

Now about the sad

Want to start at home? Please. But the chances that you will continue are not so great. When there is no need to go to the gym, it’s easier to skip a class, you have no one to compete with, no one sees you and, accordingly, will not give you practical advice. Therefore, I think that working out at home is extremely difficult from a psychological point of view.

This is a good option for preparing for more intense training. So to speak, a warm-up before going to the gym.

There is one more minus. You will need to constantly increase weights. How to do this at home? It is possible, but extremely difficult. Even if you have prefabricated dumbbells, sooner or later you will be faced with the fact that their limit has been exhausted, and the backpack will begin to burst at the seams.

Everyone chooses what they like. But my advice is to work out at home for a couple of months without exercise equipment and go to the gym.

author: bodybuilding coach Maxim Kandratyuk, for the site

Training without machines

Ready schedule
workouts for a week

We have already said that you can work out productively at home, especially if you are an introvert and don’t want to be with anyone. But even if you love talking to strangers and standing in line at the gym, there are times when it is not possible to go to a fitness club. Sometimes you need to stay at home and not be away for a long time. Sometimes you are horrified to discover that your hotel on a tropical island only has a buffet and no buffet. Sometimes you are preparing for a record in the bench press, and your superiors send you on a business trip to a polar station, where there is neither a barbell nor even a bench. Finally, sometimes parents drive them to the village for the whole summer, dashing their dreams of pumping up their biceps by September 1st. Don't despair - in any of these situations, you can continue training with a minimum of equipment.

Fitness - gaining

and maintenance

good shape

A repetition is one exercise completed completely. For example, raising and lowering your arm means doing one repetition. Raising and lowering your arm ten times means doing ten repetitions. If you did an exercise five times, and then rested and did it five more times, then you did two times (circles, sets) of five repetitions.

To improve your figure and improve your cardiovascular and respiratory systems, you don’t need a gym at all, just your own body is enough. The simplest and most effective method is circuit training, when you perform several exercises in a row that load different muscle groups. First, test your condition: do one set of different exercises, performing a maximum of clean, high-quality repetitions in each; then divide the resulting numbers by two - this is your starting point.

For example, if you can do ten push-ups, 20 crunches, 25 squats and glute bridges, and 30 calf raises, your circuit training program would look like this:

1) push-ups - 5;

2) twisting - 10;

3) squats - 12;

4) bridges - 12;

5) calf raises - 15.

Pauses between exercises are minimal; after completion, rest for one minute and repeat the entire circuit. You can start with a couple of laps in your first workout and gradually increase to five, then add repetitions. The basic rule: first, perform the most labor-intensive movements, in which the load is high and fewer repetitions are obtained, then lighter and high-repetition ones. Although this set of exercises without equipment is enough to improve your form, they do not cover the upper and middle back. For health and good posture, it is advisable to get at least a rubber expander (tourniquet) and add vertical and horizontal traction, securing it to something. Work out every other day by swimming, running, or just walking on rest days.

Strength - weight gain

in certain movements

When you are already training for strength, but are temporarily deprived of your own barbell, it is possible to maintain some results without equipment. Of the three basic strength movements (bench press, squat and deadlift), only the deadlift requires a machine, while pressing exercises and squats can be practiced with your own weight. Intensity is increased by increasing the speed of movement (power) and transferring more load to the working muscles.

The program must include a general warm-up for the whole body, including light push-ups and squats, then a strength (power) block with long rest intervals (1-2 minutes or more).

Workout No. 1 (Monday)

1) Dynamic push-ups with clap - 5-6 sets of 1-5 repetitions.

Lower yourself smoothly, pause at the bottom and push off the floor, trying to rise as high as possible.

2) Jump squats - 5-6 sets of 1-5 repetitions.

Lower yourself smoothly, pause and jump as high as possible.

Workout No. 2 (Wednesday)

1) One-arm push-ups from the floor or from an elevation - 4–5 sets of 3–6 repetitions with each hand.

To begin with, you can do push-ups from a table and a chair, gradually increasing the intensity.

2) Squats on one leg from the bottom - 4–5 sets of 3–6 repetitions with each leg.

Climb to a selected elevation or pause at the lowest point.

Workout No. 3 (Friday)

1) Push-ups on two hands with legs elevated - 3-4 sets of 6-8 repetitions.

Place your feet on a chair, table, or even against a wall to keep your reps challenging but clean.

2) Single leg squats - 3-4 sets of 6-8 repetitions with each leg.

Choose a depth so that each repetition is quite difficult, but technical.

A short rest from deadlifting and holding a heavy barbell on your shoulders will be beneficial, but if your stay in a room, on an island or at a polar station is prolonged, you need to collect some equipment. These could be cans of water or bags of food, bundles of coconuts or stones, and finally, a home barbell and racks. The muscles of the back, buttocks and back of the thighs have great strength potential and require additional load.

Bodybuilding - building muscle mass

To hypertrophy (enlarge) muscles, they must be loaded for a sufficiently long time with a medium and high number of repetitions. If you are seriously underweight and have difficulty gaining muscle mass, it is better to switch to a split program, in which separate workouts are dedicated to specific muscle groups or types of exercises. This way you can concentrate as much as possible and give your all to the different movements, giving you more stimulus and then more rest for growth.

Still do a thorough warm-up for your entire body, then work on specific parts.

Chest, shoulders, triceps workout (Monday)

1) One-arm push-ups from the floor or from an elevation - 3-5 sets of 6-8 repetitions with each hand.

Choose a height for placing your hands so that the last repetition in the approach is almost to failure (but do not bring it to it).

2) Push-ups with elevated legs - 3-4 sets of 8-12 repetitions.

Choose a height for your legs so that you almost reach failure.

3) Regular push-ups - 1-2 sets with maximum quality reps to complete. gluteal, hamstrings (Friday)

Here you already need an expander (tourniquet) and a horizontal bar (tree branch), nothing can be done.

1) Reverse grip pull-ups - 3–5 sets of 6–8 repetitions (or as many as possible without failure).

2) Pull-ups on a low bar (with feet on the floor) - 3-4 sets of 8-12 repetitions (or as many as possible without failure).

Or horizontal expander rows - 3-4 sets with maximum repetitions.

3) Deadlift on one leg with an expander (tourniquet) - 3-4 sets of 8-10 repetitions on each leg.

Stand with one foot in the middle of the expander, bend over with a straight back, lifting the other leg back; Grab the expander with your hands at such a distance that it is slightly stretched at the lowest point.

4) Single leg glute bridge - 3-4 sets to failure on each leg.

Development ways

These were examples of minimalist programs that can be used to train in almost any environment. Of course, you won’t be able to repeat all the exercises from the gym this way, but there is always the opportunity to continue working out and even return to the fitness club with new achievements. If you want to calmly practice at home all your life, then slowly add training devices and equipment, expanding your arsenal of exercises and progressing in strength and mass. What usually limits people is their lack of training knowledge, not their ability. The main thing is to always follow good technique, dose the load correctly and listen to your body when choosing the appropriate exercises.