A post shared by Igor Shishko 🇷🇺 (@antifit.ru) on Feb 16, 2017 at 1:22am PST

This is a guide for teenagers and parents. How to quickly pump up at home, in the yard and in the fitness club

• How to practice at home?
• What exercises should I do?
• How should you eat to grow muscles?
• What is protein?
• How to lose weight if I'm fat?
• How to learn to fight?

If you are a dead “nerd”, a fat “fat trust”, or just a “mama’s boy”. Read carefully, this article is for you. You sit at the computer all day long, or surf the Internet on your tablet or phone. Look at yourself in the mirror and see what you have become. Of course, your parents are to blame for everything; they should have fed you properly and forced you to train. Spend money and your time on your health. Enroll in a sports section in early childhood. Hit your back (hard) if you slouch. Don’t let you sit around the clock online or in a game (according to medical standards, a child should sit at a computer for no more than one hour)…

But now you yourself are responsible for your body! If you don’t start studying urgently, right now, you will be finished to the letter “P”. I'll tell you what happens next.

Remember a few truths:

• You will always be bullied
• drive
• let down
• force oneself to work
• take money
• kick out of work

You won't have girls, you'll just surf porn sites and train your hands. And the girls will hang out (and not just hang out) with normal pumped up guys (or those who have money). When you get tired of masturbating, you'll go to pick-up artists and give a shitload of money to learn how to pick up girls. And you will walk for a very long time, as long as you have money, of course.

And even when you get married, your wife will cuckold you and will fuck with the same pumped up boys and men. These are the laws of our society, the laws of nature and life.

Kindergarten, school, college, work and even family, everyone lives by the same laws.

• Who is stronger is right
• Whoever can punch you in the face is right
• Whom they fear and respect
• Whoever is male is given

And you, my friend, have no chance, you can hang yourself or continue jerking off into the computer.

But if you decide to change, I wrote these instructions for you personally.

Where to begin? First three times a week, for example on Monday, Wednesday and Friday, and then every day, you should exercise your body.

Remember, three basic exercises pump up absolutely all the muscles in your body.

• Push ups
• Squats
• Press

How many times?

• All exercises are done 100 times!

Don’t be afraid, push-ups are not 100 times in a row, but 4 sets with different hand positions, 25 times. If you can’t complete 25 in a row, do as much as you can, at least once, but get 100. I understand that at first it’s very hard, long and tedious. But understand, you are training not only your body, but also your willpower. That’s it, at the initial stage you don’t need anything. Remember, dumbbells, barbells, that's all later. Gyms, for the most part, are a way of pumping money out of suckers. If you can’t do push-ups, squats and press exercises 100 times (4 to 25). You should absolutely not be allowed near the gym.

And I’ll say more, if you can’t do pull-ups on the horizontal bar, do push-ups and pump up your abs while hanging on the horizontal bar, it’s too early for you to touch the iron. This is a truth that has been tested over the years, decades. Unfortunately, now the main thing is not your result, not your health, but pumping money out of your pocket (or rather, your parents’ pocket).

And so if you do it every day. For quick results every day, if you do these simple exercises correctly, I guarantee results.

Exercise technique.

Warm-up:

• We start from top to bottom.
• Head tilts, forward, backward, right to left, rotations and turns.
• Do everything without jerking and gradually increase the amplitude.
• Shoulder rotations, back and forth, like in school during physical education, if you were...
• Rotations of the arms with a gradual increase in amplitude and speed, as always, forward and backward.
• Rotations of the body with raised arms, right to left.
• Rotation of the pelvis (butt), clockwise and counterclockwise.
• Knee rotations, an exercise for alpine skiers.
• Warm up the ankle joints.
• Bend forward towards the right and left legs.

All warm-up exercises are performed as many times as you are old. The younger you are, the shorter the warm-up. You can put your parents next to you and work out together, especially the warm-up, how long should they dress up to warm up?

Have you warmed up?

Now the main part, let's start with the hardest part of the workout, I think for you, with push-ups.

• The first version of push-ups, place your hands on the floor shoulder-width apart, fingers forward.
• The second version of push-ups is almost the same, but the fingers point to the sides.
• The third option is to place your hands as wide as possible for push-ups, with your fingers pointing to the sides.
• The fourth option is to place your hands as close to each other as possible.

Let me remind you that when doing push-ups, you rely only on your toes and hands, your abs are tightened. The back and legs are on the same line. Bend your arms and lightly touch your chest to the floor. We straighten our arms and rise to the starting position. Watch your breathing, go down - inhale, go up - exhale. If you can't do a normal push-up, lean on your knees.

Trust my coaching experience, if you can do 100 push-ups in four sets, you will be very strong and resilient. It’s not for nothing that push-ups are included in the physical training program of all armies of the world and any martial art.

• Squats, everything is simple here, feet shoulder-width apart and off we go, four sets of 25 reps. Hold your hands as you wish, as you feel comfortable.
• Press, lie on your back, legs bent, hands behind your head. From a lying position, without jerking we rise to a sitting position.

As always, if you can’t get up, fix your legs, it’s easier, or ask someone to hold you. Here are all the exercises for the initial stage.

Now a little about food.

If you eat hamburgers and chips, you will never gain muscle. This is another cruel truth of life. To have meat, you have to eat meat. Our muscles are made of protein, which means we need to eat protein foods - meat, fish, eggs, milk, kefir, cottage cheese.

To live, grow and exercise you need energy, you need the right carbohydrates. This is porridge, buckwheat and oatmeal; buns and potatoes only cause fat to grow on your belly and butt. Vegetables are needed for the intestines to function normally, and you can get some vitamins. But the main vitamins are greens, dill, parsley and so on. You should eat these foods at least three times a day, preferably four.

Carbohydrates (porridge) + protein (meat-fish-eggs-milk-kefir-cottage cheese) + vegetables (tomatoes-cucumbers) + herbs (dill, parsley).

Unfortunately, almost all fruits are now imported, processed with such chemicals that there is no benefit from them, only harm. And remember about breakfast, not the tea and sandwich your parents give you. Porridge with meat and salad. Do you understand?

Depending on who you are, a skinny goner or a fat fatty, adjust your diet. Read my articles on how to lose weight or how to eat healthy. In general, look around my site, the information is there. The Internet is not only for surfing Instagram and VK.

• If you read this text, fall down and do 25 push-ups!

Hello, dear readers!

At the age of 14, I began to think about my body. I needed to build muscles. I tried a lot - exercise machines, dumbbells, etc., but BUT you have to start somewhere. I didn’t take into account the important thing - push-ups, pull-ups! Because of this, I killed for six months. It's a pity... Nostalgia for lost time. Here is a list of exercises, what to do and what not to do.

The first day. Initial training for you.

In the morning you should start with five sets of three push-ups. ATTENTION - this is done before BREAKFAST or BEFORE LUNCH.

This takes on average 15-20 minutes. Push-ups are performed with a 5-minute break in order for the beginner to rest. Let's calculate - 5 approaches multiplied by the total time plus the rest time equals 25 minutes. Let's sit for a while on the bed, chair, etc. and eat. It is recommended to eat protein foods, that is, oatmeal porridge WITH MILK - this is important, or the first and second courses for lunch. At night, it is advisable to drink milk with honey. That's it, forget it for now and move on.

Second day. Pull-ups

Pull-ups should be done an HOUR after breakfast or after lunch, but under no circumstances do push-ups before breakfast or lunch!!!

Why hour? Precisely because when you eat, the food is not absorbed thoroughly; it’s just that if you go straight to the beam immediately after eating, you lose calories. And in an hour the food will be digested, and you are ready!!! Five sets of three or four times is not bad for a beginner, and with any grip. The break between sets is 2-3 minutes. So, three or two multiplied by five equals 15 minutes. Further...

Day three. Press

Good abs are the key to good training. Begin.

The press should be pumped before breakfast or lunch. And we pump up the press either on an athletic bench or on the floor - we sit on the floor, holding our head with our hands, we begin to lean back and rise forward. Why, just like with push-ups, after completing a workout you need to eat protein foods to build muscles and strengthen them, and these are meat, vegetables and dairy products. Abs only require one set. You need to start pumping your abs 10 times. Time is not taken into account here. Um... Why one approach? Let me explain: a lot of abdominal exercises can lead to fainting or bursting of the abdominal muscles; in short, you can die.

Day four. Legs

Legs should be pumped up with squats. About two hours after breakfast or after lunch.

On this day, it is strictly forbidden to pump the muscles of the arms and abs. Take this into account!!! For a beginner, it is advisable to do 5 sets of 10-15 times with a break between sets of 5 MINUTES so that the legs have the opportunity to rest. Also consume protein and fruits. Let's count -5 multiplied by 15 equals 80 minutes. I admit, it was difficult for me to pump up my legs at first))) but with training comes experience. Go for it!!!

Day five. Finally, shake your back

So, we anchor our heels to the bottom of the sofa, lie down on our stomachs and begin to rise or bend in another way. 5-7 deflection-lifts, 5-7 approaches to this task and a break between approaches of 10 minutes, so as not to damage your health. This is done 1.5 hours after breakfast or lunch. On this day DO NOT DO PULL-UPS, DO NOT DO PUSH-UPS, DO NOT EXERCISE YOUR ABS AND DO NOT EXERCISE YOUR LEGS!!! Let's eat healthy food!!!

The desire to have a beautiful, sculpted body is not enough. Exceptional perseverance and a clearly set goal, patience and determination, knowledge and avoidance of common mistakes allow you to achieve significant results. Beginning athletes quite often focus only on cardio training, strength training, or proper dietary nutrition. Such a one-sided approach will not bring the desired effect. You need to work in all directions.

If increased loads and hour-long workouts in the gym do not bring the desired effect, then this is direct evidence that the chosen methods for building a pumped up athletic body are ineffective. The following tips and recommendations on how to build muscle in a short time without going to the gym can help correct the situation.

When starting training, athletes want not only to become bigger, but also to give their muscles clear definition. Looking better and more attractive is the main reason why people go to the gym. This determines the priority of finding the most effective way to give muscles definition.

Many beginners try to independently search for supplements, exercise programs, diets and other means that allow them to achieve the coveted relief. However, if you are not a professional bodybuilder, you can try many methods and still not find one that really works. And in order not to waste precious time, get acquainted with three simple but truly effective methods and secrets of how to pump up your relief.

Strength Equipment Doesn't Guarantee Success

Raising weights, working out on exercise machines, and regularly visiting the fitness center are not priorities in pumping up muscles. You can build a sculpted body without the use of specialized strength equipment, by working out not in the gym, but at home.

What needs to be done for this?! It is necessary to take up aerobics closely, borrow exercises from rhythmic gymnastics for your training, and do not forget about the importance of quality nutrition, without going beyond the recommended diet. If you strictly follow these recommendations, then one hundred percent results are guaranteed.

Three effective steps towards building a sculpted body

First step

If for some reason there is no opportunity to go to the gym, then this training will replace working on specialized sports equipment

Push-ups, pull-ups, squats, bends, lifts and lunges are the most accessible exercises to perform at home. To increase muscle mass, do rhythmic exercises three to five times a week.

Tip: Be sure to take rest between workouts. As the intensity of daily exercise increases, the likelihood of fat burning increases. In order to build muscle while burning fat and excess calories, you need to maintain the intensity of the rhythmic gymnastics performed.

Step two

Aerobics will allow you to get rid of excess fat easily and simply.

The recommended training intensity is up to five times every seven days. The best way to start is to practice for thirty minutes. You can try brisk walks or cycling. If there is a need to constantly reduce body fat, the intensity is increased.

Important to know: Low-intensity exercise helps you get rid of fat calories, while high-intensity exercise, such as sprinting and running, helps you get rid of calories. Knowing these nuances when performing cardio training allows you to maintain a high metabolic rate for a longer time.

Step three

Eating five or six times a day may seem quite strange to many. However, those who want to gain muscle definition should adhere to just such a schedule. Moreover, the number of servings eaten is much more important than the contents.

• Eating small meals frequently speeds up metabolism and reduces hunger;
• before and after each workout you need to consume proteins with carbohydrates;
• create portions that include foods with healthy fats, complex carbohydrates, and proteins.

Remember:

1. You need to eat foods that do not contain extraneous additives, ingredients such as fats, sugar, salt, which can lead to disruption of the overall healthy eating plan.

1. Increased activity not only during training periods, but also an active lifestyle throughout the day leads to muscle growth.

1. Maintaining a normal weight and avoiding problems with extra pounds allows you to consume fewer calories than required. The main thing is not to overdo it. Excessively reducing the nutritional value of foods can lead to muscle loss.

Four secrets to quickly pump up muscles without going to the gym

A sculpted body is an achievable goal, but the path to it is quite difficult and requires incredible willpower. You need to adhere to strict discipline and remember that you can achieve something only after a certain period of time. However, there are ways to speed up this process. For anyone who wants to achieve quick results, it is recommended to resort to four “secret” exercises that are simple and easy to perform, and the effect is amazing.

The availability of any of the many types of push-ups to perform at home allows you to use all muscle groups in the training.

You need to do push-ups every day, as many times as your own training allows. You shouldn't settle for the classic version. You can do push-ups on your fingers, on one hand, or change the position of your hands in width.

No matter what kind of push-ups you do, they burn fat and build muscle.

The most important point for getting ripped is burning fat. The best way to cope with this task is to jump with a regular jump rope. They do not require a lot of free space, but allow high loads.

The most effective training will be with double jumps, turning into slow ones, performed backwards with a light step. The number of approaches has no restrictions.

An excellent exercise for developing back and biceps strength, especially variations such as chin-ups and pull-ups. They allow you to work your back muscles, but in slightly different ways. The first is performed in such a way that the elbows go down and back, that is, the shoulder muscles are stretched. The second is performed in reverse or with support - using shoulder adduction.

The best results will be achieved by pull-ups with a combination of different grips.

An imitation of the movement as when riding a bicycle is performed lying on your back with your legs raised and your knees bent at right angles. Hands are behind your head, calves parallel to the floor.

Lifting off the shoulders and head, make a bicycle with your feet, touching the left knee with the right elbow, twisting the lateral muscles, and take the starting position.

No need to chase quantity. The main thing is to concentrate on correctly performing the exercise, simulating cycling. The exercise is repeated several times in a row without taking a break.

The Best Strategy for Getting Relief

You don’t have the opportunity to spend a lot of time in the gym and exercise on equipment, but you still have a great desire to gain a muscular body? No need to give up. You can give your muscles the coveted definition without exercise equipment, and, most importantly, much faster than with hours of training in a fitness center.

Every person has muscles, but for most they are hidden due to the presence of fat. Therefore, it is necessary to build relief only in conjunction with getting rid of fat deposits.

This will be achieved by focusing on two fundamental points:

• dietary nutrition;
• choosing the right exercises.

Focus on strength training

They do not require a lot of exercise. It is better to immediately select several of the most progressive trainings, increasing the weight every week.

Even the best cardio workout will not help you get rid of body fat if your diet is poor. Without a properly composed menu, all training, loads and other efforts will be completely in vain. In other words, the energy and time spent will not bring results.

To avoid feeling hungry, include complex carbohydrates in your menu and do not violate the established regular nutrition plan. You can maintain muscle glycogen by consuming five grams of carbohydrates for every two sets you perform.

Do strength training

A particularly important point for those who adhere to a strict diet. Strength exercises allow you not only to build, but also to maintain muscle tone, without requiring any special effort.

It is enough to perform simple lifts two to four times a week. If this is the first experience for a novice athlete, you can choose a basic strength training program and master it.

Running does not take up much time and easily fits into the routine of even busy people. Beginners who have never done any activity before should start running at a slow pace. Weekly jogging quickly burns fat, the disappearance of which allows the muscles to show their definition.

The amount of cardio exercise directly depends on genetic predisposition. Some people require little or no exercise to lose fat; others, on the contrary, need to make maximum efforts. Regardless of this, it is the load received while running that allows you to lose “extra fat” in a short time.

Never forget three simple truths

1. strength training is needed to build muscles;
2. to burn fat you need to run;
3. To get a beautiful relief, you should adhere to a high-quality diet.

These simple recommendations will allow anyone who strives to gain a sculpted and toned body to make progress in just a few weeks. The main thing is to carefully monitor your diet and exercise. Run, pump up your abs, do deadlifts, follow a diet, and in the near future show others the exceptional definition of your body.

We pump up muscles at home - Video

Sports doctors do not recommend that children under 16 years of age engage in strength sports (using weights and barbells). Even if you are 16 years old, it is recommended to do this strictly with a trainer. But what if the child is determined to build up muscles?

As experts say, teenagers 14-15 years old are allowed to perform exercises with dumbbells whose weight does not exceed 1.5 kg. But it is worth observing the condition that the child performs the exercises while lying down. It is strictly not recommended to perform them while sitting or standing. In order for a child to pump up his muscles without harm to his health, he needs to use not foreign objects, but the weight of his own body. This can be push-ups, hangs, pull-ups and other exercises. It is these exercises that should be taken as a basis not only at 12-13 years old, but also at an older age - at 16 and 18. This is the basis, the so-called base.

The fact is that the structure of boys is different from men. The body grows quickly and the skeleton does not have time to accumulate calcium in the required quantities. Such training can lead to deformation of the bones or spine. To avoid such body problems, listen to the following advice: the load should increase gradually, and also, forget about weights and barbells - they are of no use.

4 rules for strength training

The best time to train is the middle of the day.

Advice

Have lunch and in an hour and a half you can start.

It is not recommended to conduct training often - every other day for an hour. The load should be feasible; it can only be increased gradually. But on your day off, don’t forget about stretching. An expander can help with this. This will help improve blood circulation and get rid of excess acid in the muscles. The fact is that this acid can cause muscle pain.

Don't forget that everything should be even. Train different muscle groups. If you are wondering where to start, the answer is simple. These are the most basic squats, push-ups, pull-ups. If a boy aged 13-14 was able to complete the exercises 3-4 times, then this is already good. If a 15-year-old child can do 20 pull-ups, then he is already a real athlete. Such a teenager is already physically ready for weight training.

Advice

Don't forget about liquid. Water is a must during training. If you want to drink, don't be thirsty - drink. Otherwise you will become dehydrated. Water and only water. Avoid sports drinks and stimulants because... they will negatively affect the endocrine restructuring of the body.

What are the harms of steroids?

American teenagers (about 25%), having watched enough films with characters’ sculpted bodies, begin to take steroids, which negatively affect their health. Instead of a beautiful and sculpted body, a teenager can become a creature of indeterminate gender in a hospital bed.

When using anabolic steroids and steroids, testosterone ceases to be produced, sperm formation is suppressed, and libido decreases. Also, steroid use can affect infertility.

Important!!!

If you took the drugs for one week, it will take six months, or even more, for your body to recover. If you use drugs for a long period, then recovery may be impossible in principle.

Conclusion:

In conclusion, we can say that steroids lead to fainting states and diabetes mellitus. The latter disease is observed in Sylvester Stallone. He received a sculpted body, and along with it, poor health. Steroids have the effect of drugs. After long-term use of drugs, at the end of their use, mental problems associated with addiction are observed.

Instructions

Until the age of twelve, when hormonal changes have not yet begun, muscles contain little protein, microelements, fats and a lot of water. That's why muscles They get tired quite quickly, they are not yet ready to withstand any heavy physical activity. In addition, there is still a skeleton, and a sufficiently large expenditure of energy can slow down this growth. The intervertebral discs also contain a lot, so physical vertical loads on the spine can contribute to the appearance of intervertebral hernias.

Boys can be strengthened muscles using exercises with your own weight, without any weights, that is, without the use of weights and barbells. There is nothing to think about barbells and weights until the age of 16, and then you can only exercise with them under the guidance of a trainer. At the same time, boys from 14-15 years old can exercise with dumbbells (weighing no more than 1–1.5 kg), only lying down, to protect the spine from deformation.

You need to start the exercises with pull-ups, push-ups and squats. At 13–14 years old, it will be enough to be able to do 3–4 pull-ups. And, if at the age of 15 a guy can do 20 pull-ups, he is strong and ready for weight training.

Also, many stretching exercises that you do increase muscle strength. muscles elastic. At the same time, stretching, repeated many times, will give the muscles endurance. Therefore, the most useful exercises are exercises with an expander. You should first train for an hour, every other day. And this is in the middle of the day. The rest day should not be a complete inactivity for the muscles, which may even be a little after yesterday's workout; on the rest day, you need to perform gentle stretching exercises. So muscles will be able to recover faster and prepare for the next workout.

During training, the load should be variable: work muscles arms, then worked the calves, when you did the abdominal exercises, then you can do exercises for the hips or upper shoulder girdle, and so on.

In order to have a beautifully pumped up body, you need to visit the gym regularly. but it's not enough to just go to the gym three times a week. If you want to make significant progress in developing muscle mass, you must strictly follow a few basic principles that will help you build body of your dreams.

You will need

• - gym membership

Instructions

First of all, make a plan for your gym sessions. Systematize yours and keep strict records of the weight you work with, the number of repetitions and sets. This will allow you to track your progress and give you more motivation than just exercising. If you change the technique and combination of loads, you will be able to immediately separate an effective technique from an ineffective one.

Train regularly, taking breaks only if you are sick or if you have not recovered enough. The golden rule of working on is to work on two to three muscle groups a day, working them until failure and the inability to perform four full repetitions with the working weight. The optimal break between workouts is one day.

Variety should also be adhered to when choosing exercises and types of weights. Don't get hung up on just one or. Include exercises with dumbbells, with your own body weight, with rubber bands, with partner resistance, etc. The order of exercises can also be alternated. Let's say in the first week you do first the bench press and then the dumbbell fly while lying on an incline bench. Next week, try changing the order of the exercises.

Split example: Monday – chest, shoulders, Wednesday – back, biceps, forearms, Friday – thighs, buttocks, calves muscles s. Abdominal pumping - every workout: on Monday - upper abdominals, on Wednesday - obliques muscles s, on Friday - the lower abdominals. Over time, you will select your daily training schedule and the optimal number of workouts per week individually. There is no single system for everyone, since much depends on the characteristics of the body and the speed of its recovery after exercise. On the speed of recovery and external factors: quality of nutrition and sleep, stress, physical and psychological stress at work and at home. Sometimes it's okay to skip a workout if you're feeling groggy and tired. Rest in such a situation will only be beneficial. Learn to analyze your training results and listen to your body. It will tell you when to add weight to the bar and when to ease the load.

Almost every one of us wants to have a slim, fit body, especially in the summer season, when we want to impress others with our appearance on the beach. But not everyone can afford to visit gyms: some due to lack of funds necessary for this, others due to other circumstances. How to pump up muscles without visiting gyms and without having special equipment at hand?

Instructions

Pump up your chest muscles You can do it with push-ups. In the first couples, perform no more than six to eight repetitions in one approach, but over time you can increase them to fifteen to twenty. Don't forget that to increase the effectiveness of your workouts, you should do more push-ups and fewer sets. Thus, try to exert as much strength as possible in one set.

Squats are the best way to train your leg muscles. You should start with 10 or 15 repetitions per day. But keep in mind that the optimal number of squats that produces results is considered to be at least 100. When performing the exercise, you should follow a few simple instructions: keep your back straight, do not lift your feet off the floor, and keep your thighs parallel to the floor. This is the only way you can work out as many muscles as possible.

Download and muscles arms: sit down, keep your body straight, do not bend your back. Take dumbbells in your hands and begin to lift them, bending your elbows to the limit. Now lower the dumbbells and straighten your hands. The exercise must be repeated 8-10 times.

Video on the topic

Helpful advice

Before starting your workout, be sure to warm up.

Going to the gym may be too expensive or too expensive. Or maybe the nearest sports club is too far away? In any case, you can use dumbbells, kettlebells or a rubber expander for exercise. But if these simplest equipment are not available to you, use your own body weight to create beautiful muscles.

You will need

• - horizontal bar;
• - bench or chair;
• - towel.

Instructions

Stand under a high horizontal bar. Grab the bar with an overhand grip. The wider the grip, the greater the load on the back muscles. Tighten your back and squeeze your shoulder blades together. Bend slightly at the waist. Pull your body towards the bar, trying to touch it with your chin. For the movement to be correct, do not pull your chin towards the bar, try to pull your elbows towards your body. This exercise perfectly works the muscles of the back and shoulders.

Grasp the bar with a narrow reverse grip. Do pull-ups. Try not to swing your body; the movement should be strictly vertical. By grasping the bar in this way, you also work your biceps in addition to your back muscles.

Take a lying position. Hands shoulder-width apart, body and legs extended in a straight line. If your physical fitness allows, place your feet on the edge of a bench or chair. This will make the exercise more difficult. To significantly increase the size of your chest muscles, perform plyometric push-ups, such as clap push-ups or body shift push-ups.

Take a lying position. Slowly lower your body by bending your elbows until your chest touches the floor, then push your body up and jump your arms so that your body moves to the side while your legs remain in place. Perform push-ups again and jump back to your previous position. The combination of slow and explosive loads results in significant muscle gains that can be difficult to achieve even on the most modern machines.

Do reverse push-ups to work your triceps. Stand with your arms outstretched on the edge of a stable bench. The legs are extended in front of you and the heels rest on the floor. The body is straight. Slowly bend your arms at the elbow joints and lower your body until 2-3 cm remains between the buttocks and the floor. Straighten your arms and return to your previous position. To complicate the exercise and increase the load on the triceps, place your feet on any elevation. For example, try doing reverse push-ups between two benches.

You don't need weights to work your abdominal and core muscles. These muscle groups are stabilizer muscles and respond best to moderate loads at an average pace. The best exercises are regular crunches and hanging leg raises.

Grab the bar with an overhand grip, shoulder-width apart. Raise your straight legs as high as possible. When lifting your legs, do not swing or swing your legs to make the execution easier due to inertia. When performing lifts correctly, the body must remain motionless, otherwise the core muscles will not be activated.

Replace barbell deadlifts with King's rows. Stand straight, bend your lower back slightly. Shift your weight to the leg you are working on. Bend the knee of your free leg to at least a right angle and move it back. Turn the foot of your supporting leg slightly inward to better maintain balance. The arms are freely lowered down. Slightly bend your supporting leg at the knee to tighten your buttocks. Slowly lean forward until your hands are below your knees, then bend your supporting leg at the knee until you touch the floor. Do not lean on the floor, you just need to fix the contact. When straightening up, perform the movements in the reverse order: first straighten your knee, then lift your body. Repeat.

Perform backward lunges with a towel to engage your quadriceps. Stand facing any support. Throw a towel over it. The towel should be taut and your arms should be fully extended. Bend one leg slightly and lift the other off the floor. This is the starting position. Bend your supporting leg and move your pelvis back. Lower yourself until your knee touches the floor with your free leg. After touching, return to the starting position.

Replace single leg barbell squats. Stand on the edge of the bench with one leg, the other freely lowered. Keep your lower back straight, don't round. Squat on one leg, bring your free leg forward straight. Stretch your arms in front of your chest, they help maintain balance. Lower your pelvis as if you were trying to sit on a chair, the heel of your supporting leg does not leave the bench. Do not straighten the knee of the supporting leg completely; it should spring slightly. It is ideal to perform 50-70 squats on each leg in 1 approach.

Video on the topic

Helpful advice

If you can't immediately learn how to do single-leg squats correctly, try squats supported by a towel. Secure it to any support, pull it tight and lower yourself into a deep squat on one leg.

If you want to pump up the muscles of your whole body, pay attention to the fact that you will need to not only train, but also monitor your diet. The prepared diet should contain a large amount of proteins. In addition, it would be a good idea to create a class schedule.

Instructions

The first exercise is aimed at pumping up the shoulder and back muscles. It is executed on . To begin, grab the bar with a wide grip and try to pull yourself up so that your chin is higher than the level of the bar itself. Go down slowly, otherwise you will pull ligaments or muscles. Please also note that you should not fully straighten your arms and take a break (it is better to immediately repeat the exercise). At first, exercise without weights, let your muscles tone up. And for those who are already involved in additional loads, it is necessary to add weight only gradually, without straining the body with excessive physical exercise.

You can pump up your chest muscles with. It is worth starting classes with six or eight repetitions, only over time moving on to 15 or 20 repetitions. To increase the effectiveness of your training, perform as many push-ups as possible in one approach (that is, it is better to do fewer approaches, but exert maximum strength).

To train your leg muscles, do squats. It is better to start training with the optimal number of repetitions: ten to fifteen, no more. Over time, increase their number, bring it to one hundred. By the way, when performing exercises, follow a few simple rules: keep your back straight, keep your thighs parallel to the floor, and your back straight. By training only in this way, you will be able to work out the greatest number of muscles.

Don't forget about your arm muscles: sit down and pick up dumbbells. Keep your back straight, do not bend it. Raise the dumbbells (while bending your arms to the limit). Then lower the dumbbells and straighten your arms. The exercise must be repeated 8-10 times.

note

The question “how to build muscles at home?” remains one of the most popular questions among novice bodybuilders. If you stick to my workout plan, which is very intense, but at the same time super effective, then after a while you will be able to gain muscle mass, acquire defined muscles and show off your lean physique.

Helpful advice

How to build muscles at home. We will perform the exercises on the floor and on the horizontal bar. We will use a backpack as “extra” weight, in which, for starters, we will put the “Soviet Encyclopedic Dictionary” and start doing the exercises. Don't try to gain more muscle mass at any cost. It won’t help in a street fight, and after you stop training for several years (and this will happen!) this mass will float with fat.

Men, just like women, want to have beautiful body. However, the vast majority do not get to practice due to lack of time to visit the gym. Talking about pumping up your body with simulators, do not forget that you can build muscle without purchasing a gym membership and without any additional equipment.

You will need

• - rug;
• - cargo (backpack with books).

Instructions

Build muscles without using simulators It is quite possible, but for this you should spend at least an hour a day on exercise. For positive results, artificially increase the weight during exercise, for example, wearing a backpack filled with books. The main thing is that in addition to your own weight there is some other load.

An effective way to build muscle is to do push-ups. It is advisable to perform this exercise with clenched fists. Cross your feet, hang a load on your back in the form of a backpack or other weighting material. Inhaling, lower yourself smoothly, then exhale as you rise. Moreover, you should go up twice as fast as you go down. Do push-ups until you are completely tired. This exercise targets the triceps and pectoral muscles. The wider your arms are, the more your upper chest muscles work.

To develop your pectoral muscles, do stretching exercises. To do this, place two chairs so that they are slightly wider than your shoulders, at the level of your collarbones. Place your feet on the sofa, preferably slightly higher than the level of the chairs. When doing push-ups, try to squat deeply with your straight body until you feel a nagging pain in your chest. The number of repetitions depends on your physical fitness. Do the exercises 10 times in 4 sets.

The next step is developing the abdominal muscles. Lay a mat and lie on your back, bend your knees at a right angle and find support for your feet (put your feet under the radiator or under the sofa), hands behind your head. Start to rise slowly, alternating each rise by turning your body to the right and left. Don’t give it your all right away, otherwise you’ll regret it the next morning. A great start can quickly fade away.

You can develop your leg muscles by running. But if running is not suitable for you for some reason, use a proven and reliable method - squats, which must be performed efficiently. The back is arched, the thighs are parallel to the floor, the feet do not leave the point of support. A better effect can be achieved if squats are performed with additional load (the weight should not be heavy, otherwise your back will hurt). Start with 20 squats a day, gradually work your way up to 100.

The back muscles also need training; exercises will help improve posture and ease the load on the spine. To do this, lie on your stomach, keep your legs straight, toes together, and bend your arms at the elbows. Cross your palms and rest your chin on them. As you inhale, raise your arms (without lifting them from your chin) together with your shoulders. Lower as you exhale. Repeat this exercise 10-15 times.

Sources:

• get pumped up without exercise equipment

To pump up muscle mass, a little hard work and proper exercise, you need to adhere to a certain diet. It is somewhat different from the average person's menu.

Instructions

Remember: physical activity uses up a lot of calories. This is why many people face the problem of quickly gaining muscle mass. Lack of high-calorie foods in your diet creates additional difficulties on the way to your goal.

Eat the right calories. Create favorable conditions for muscle growth. Along with calorie content, nutrition should be balanced. Take complex carbohydrates as a basis for your menu. They are broken down more slowly by the body, and their energy will last you longer.

Increase your protein intake. During physical activity, muscles will literally be built before your eyes. You also need fats if you decide to build muscle. mass. They are needed for many processes in the body. Also don't forget about simple carbohydrates. They are what the body effectively uses after training.

Follow the correct diet. To increase muscle mass, gradually increase the amount of portions you consume, breaking your diet into small but frequent meals. Remember: a sudden change to the usual menu can cause stomach pain.

To avoid heaviness in the stomach, eat fats and carbohydrates separately from proteins. Since these nutrients have their own characteristics. Fats and carbohydrates reduce stomach acidity, and proteins need an active environment.

Build muscle mass quickly allows you to eat at the same time so that the body has time to prepare to take in nutrients. Gastric juices begin to prepare in advance, which improves the digestibility of proteins. Based on your workouts, create a personalized nutrition schedule.

A glass of milk will help you get a good portion of animal protein and carbohydrates and restore fluid loss during training.

Teenagers often want to be different from their peers in order to arouse increased interest among girls. To do this, guys start playing sports and doing exercises to build muscle mass. Take time for your physical development, thanks to this you will get a beautiful body.

You will need

• - Horizontal bar.

Instructions

So, first you should choose a place for regular training. The ideal option is a gym with an experienced and qualified trainer. But often they do not have their own funds to pay for such services. If you have enough money, the trainer will develop a training program just for you and advise you on the right diet.

During adolescence, muscles should be pumped up in such a way that the load on the spine is not so great. It is strictly prohibited to do barbell squats, deadlifts, standing dumbbell or barbell presses, and barbell curls under the age of seventeen. Performing the listed exercises can stop growth or lay the foundation for diseases of the joints and spine.

An excellent replacement for the bench press is push-ups. Try to use your own body weight as much as possible in the exercises. Place your hands on the floor shoulder-width apart, legs extended back, feet parallel to each other. Rise up onto your toes, your back and legs should form a straight line. Bend your elbows and pause at the bottom for a second, then rise up. Repeat as many times as possible in three sets. After you master the technique of performing such push-ups, begin to change the width of your arms, emphasizing the work of different muscle groups. Push-ups work the following muscles: chest, lower back, deltoids and triceps.

An hour after breakfast, do pull-ups (it is not recommended to do push-ups before eating). For those who are not trained, pull-ups will seem like a difficult, even impossible exercise. But after a few months of systematic training, you will achieve impressive results. The traditional option is medium-grip pull-ups. The main emphasis is on the forearm flexors, back muscles and biceps. Grasp the bar with a grip equal to shoulder width. Hang, cross your legs and arch your back slightly. Start pulling yourself up, squeeze your shoulder blades together and try to touch your chest to the bar. Then lower down and straighten your arms completely for a better back stretch. Do as many exercises as possible.

To quickly and effectively pump up your body, you need to create an exact training schedule and stick to it. Experts recommend conducting classes 2-3 times a week with a break of several days. The duration of each workout should be 40-90 minutes, depending on your goals and general physical fitness. Classes should begin with a light warm-up, which will warm up all the muscles of the body. This way you will be able to avoid various types of injuries and sprains. After this, you can safely begin basic exercises.

Set of exercises

In order to pump up your arm muscles, you will need additional sports equipment - dumbbells. To perform the exercise, you should stand up straight. Take dumbbells in your hands and alternately bend them at the elbows. The exercise is performed 10-15 times for each hand.

The starting position of the next exercise is sitting on a chair, legs slightly apart to the sides. You need to take a dumbbell in your right hand. Gradually lower it to the floor so that your elbow touches the middle of the thigh of your right leg. Gently return to the starting position. Repeat the exercise in 2 sets of 15-18 times for each hand.

The next exercise is designed to pump up the pleural girdle. Place your hands with dumbbells at your sides. Slowly squeeze them at your elbows, touching the dumbbells to your shoulders. Please note: your back should be straight and not arch. Unclenching your elbows, raise your arms up. Repeat the exercise 10-12 times in 3 approaches.

Push-ups are most effective for pumping up the chest muscles. Place your hands with your fingers facing forward as close to your chest as possible. The exercise should be performed 10-15 times in 2-3 approaches. To increase the load, you can hang a backpack filled with books on your back.

To tone your back muscles, lie on your stomach. Place your hands behind your head, clasping them together. Gradually lift your chest off the floor. At the end point, fix the position. Please note: when performing the exercise, the head should be pulled up. Carefully return to the original position. Repeat the exercise 10-12 times in 3 sets.

An exercise for the upper abdominal muscles is familiar to many of the physical education lessons at school. Lie down on a flat surface. Place your hands behind your head. Bend your legs slightly at the knees, placing them shoulder-width apart. Slowly raise your body without arching your spine. Hold the end point for 3-5 seconds. Gently return to the starting position. Repeat the exercise 10-15 times in 3 sets.

To pump up your lower abdominal muscles, lie on an elevated position so that your lower torso hangs slightly. Gradually raise your legs towards your chest, bending your knees. Perform 3 sets of 20 reps.

Lie down on a hard surface. Place your hands along the body. Slowly raise your straight legs up at an angle of 45 degrees. Hold the end point for 10 seconds. Return to the starting position. Repeat the exercise 15-18 times.

You can pump up your leg muscles with squats. There are also some nuances here. If you do not perform deep squats, the main load will fall on the hips. To pump up your gluteal muscles, squat as low as possible. Repeat the exercise 15-20 times in 3 approaches.

Tip 14: How to pump up your abs without exercise equipment at home

The abdominals are the main muscle of the front of the torso. It is involved in the respiratory function of the body and also has a restraining effect on intra-abdominal pressure. This is why it is necessary to monitor the condition of your abdominal muscles.

In the initial position, bend your legs, place your hands on your belt, tighten your abdominal and back muscles, and bend over. Straighten your legs and bend more, by increasing the load on your abdominal muscles and back muscles. This exercise also allows you to develop flexibility.

Helpful advice

Abdominal exercises should not be done immediately after eating. A break of at least 2 hours is required.