How to build big biceps at home in the shortest possible time. Exercise with dumbbells

In a prone position, place your hands shoulder-width apart. Slowly lower yourself until your elbows touch your ribs. If you can go even lower (until your chest touches the floor) it will be simply gorgeous. Important: do not spread the trays to the sides; they should be strictly near the latissimus dorsum.

Source: leanitup.com

Congratulations: this is half the exercise. Hold this for 3 seconds and slowly rise up. The norm is 12 repetitions with pauses of 30 seconds.

Close grip push-up

Hands are narrower than shoulders: so that at the lowest point of the exercise they touch the chest. There should be no pauses here. Work according to the good old program: 4 sets of 10-15 push-ups.

Source: martamontenegro.com

Steel grip

Okay, stop making fun of your triceps. Let's just hang on the horizontal bar now. Holding onto it with one hand... 60 seconds each...

By the way, here are a few more exercises for you so that you don’t get bored when you have the crossbar in your hands:

Rubber

Stand with your feet on the training band. Grasp it with both or one hand (palms down). Then raise them until you feel a burning sensation in your triceps. Once you reach the peak point, lower your limbs. Important: do this slowly - at least 5 seconds. The number of approaches is as big as you like. Although personal trainer Denny Fisher advises doing “4 x 10”.

If you are unable to visit Gym, but to have beautiful figure I want - there is a simple and effective solution. This is training with own weight.

Safe load

It is believed that weights that do not exceed our body weight are safe for our muscles. And if working, for example, with a barbell is not for everyone, then the load created by one’s own body is quite comfortable for everyone.

The ability to adapt in response to physical stress is an excellent quality of our muscles. But nature initially provided the ability to control only the weight of your own body. After all, in ancient times, our ancestors ran away from predators, hunted, climbed trees and rocks.

Large bulky muscles, or the ability to lift very heavy objects (bodybuilding and powerlifting) were not a necessity from a survival point of view. Accordingly our muscular system by default it is not designed for this.

Advanced athletes, lifting weights significantly higher than their own weight, achieve these results through long and rigorous training. And beginners who try to rush off the bat get injured and, as a rule, lose interest in the sport.

Therefore, exercises with your own weight are the most natural and safe form of physical activity. They are designed to help everyone, regardless of their level of training, find good physical fitness and a toned figure.

Bodyweight exercise options

There are many bodyweight exercises. They are convenient because the entire workout is carried out without additional hardware: you don’t need barbells, dumbbells or exercise machines.

A bodyweight training program should work all the muscles of the arms, legs and core. This can be achieved if you approach this issue wisely.

Note that such training without iron can be done at home.

Exercises on the horizontal bar

Since climbing trees is not common nowadays, for training you can use horizontal bars and parallel bars, on which you can do strength exercises with your own weight in various variations.

On the horizontal bar you can:

Pull up with different grips, with different hand widths.
Pump up your abs by lifting your legs, twisting, and simulating the movement of car windshield wipers with your legs.
Do forceful exits and various elements of workout.

For example, an imitation of wipers on a press is done like this:

Hang from the horizontal bar, grasping it with a wide, straight grip.
Raise your legs straight up. Imagine that these are wipers, and now you will wipe the car glass with them.
To do this, describe a semicircle with your legs pressed to each other from left to right or vice versa. This is a very difficult exercise.

You can do pull-ups with a straight or reverse grip; you can place your hands with your palms facing each other. The width of your grip will determine the degree of load on the latissimus dorsi and biceps. The wider the grip, the more the wings will have to work to bring the elbows towards the body.

The listed abdominal exercises (leg raises in different variations) place more load on the lower part of the abdomen. In order to pump up your upper body, you can hang on the horizontal bar upside down and do body lifts. But this is rather exotic and unsafe.

There are a lot of other options, not related to the horizontal bar, with which you can strengthen the upper part abdominals. First of all, these are crunches on the mat.

To train the triceps and chest, you can use an element such as muscle-up.

Bars

Bodyweight exercises are also performed on parallel bars. These are classic push-ups for the chest and triceps muscles and sit-ups.

To do a press on the uneven bars, you need to climb on them, place your pelvis on one pipe, lean back a little and place your legs under the second pipe. Now you can lean even further back, while your legs will support your body so that it does not tip over. From this position, with your arms crossed behind your head or on your chest, you can pump up your abs.

You can do push-ups in different ways. Again, the position of the hands decides a lot, as well as the angle of inclination of the body forward. If you lean forward, the load will go to your chest, if you keep your body vertical, the load will go to your triceps.

You can download in another way:

Hang on the bars, lean forward, press your chin to your chest.
Raise your legs, bent at the knees, up to your chin. You can lift your legs straight, but then you will sway. Or you can imitate walking by moving your legs alternately.

Hyperextension

How to pump up your back muscles without exercise equipment? There is only one answer - hyperextension. This exercise is often used when creating complexes for spinal health.

You can do or practice outside.

In the first case, you need to lie on your stomach on the mat, stretching out your arms and legs. Next, raise your arms and legs up. Hold for a second and lower. This is one repetition. You can fix your legs and lift only the upper body. Choose the most convenient option for yourself.

In the second case, you need to find two adjacent horizontal pipes different levels. This design is often found on sports grounds. Fix your legs under one pipe, rest on the other with the front of your thighs. From this position, perform back flexion and extension.

Squats

Bodyweight squats not only help strengthen muscles, but are also good cardio exercises. Try squatting 50 times and counting your pulse – it’s off the charts, right?

Squats can be made significantly heavier if. The exercise is called “pistol.” Not everyone can do it. And not so much because of lack of strength, but because of incorrect technique. Therefore, before you begin, clarify all the nuances for yourself. It is not advisable to do this exercise if you have bad knees.

Calf raises

Calf raises for training calf muscles without weight, it makes sense to do it on one leg and provided that the heel hangs in the air. This is necessary so that you can pull the toe towards you, lowering the heel as far as possible. This way, you can work your calves to the fullest possible amplitude.

Pushups

You can do push-ups from the floor in horizontal position and from different angles. The most difficult variation, affecting the shoulders, chest and triceps, is the upside down push-up.

The effectiveness of push-ups for individual muscles can be changed by varying the position of the elbows and palms.

It mainly works the triceps, deltoids and pectoral muscles.

Abdominal exercises on a fitness mat

All abdominal exercises that are performed lying down are bodyweight exercises. When you lift your body, twist, you lift your body. The same can be said for leg raises.

By combining different options for lifting the body and legs, you can very well strengthen your abs and achieve their definition.

If you use inclined benches, the effect of the exercise will be much better.

Explosive exercises

To increase the effectiveness of all exercises, use the “explosion” effect. That is, make maximum effort at the last moment.

For example, when doing push-ups, push your hands up as you rise. Strive to get your palms off the floor. You can try clapping your hands at this time.

While doing squats, do jumping exercises accordingly.

Plank

Static exercises strengthen your muscles by staying in a specific position for long periods of time that requires physical exertion.

The plank exercise helps strengthen the muscular corset (core muscles). Due to the fact that gravity will pull your pelvis down, and you need to maintain an elongated “string” position, you will have to make efforts to stabilize your torso. The longer you stand in this position, the better these muscles are trained.

Various hangs

If you place your hands on the bars and stretch upward as much as possible, your trapezius will be tense. Try hanging like this for 60 seconds - the thing that gets tired will swing. This way you can experience everything for yourself.

Pull yourself up on the horizontal bar, and on the reverse movement, when the angle of flexion at the elbow reaches 45 degrees, freeze. In this position, you can train your biceps a little by giving it a static load. Don't get carried away with this exercise; you don't need to hang for more than 30 seconds.

If you just hang on the horizontal bar, you will train your grip. The more you can hang, the stronger and more resilient your forearms will become.

We stand on our hands

Handstands will train your vestibular system, arms and shoulders. Start performing the exercise at the wall, then you can smoothly move to a position without support.

Gaining mass and training with your own weight

Bodyweight exercises are not effective for gaining mass. Of course, provided you have good genetics and a short bone lever, you can gain a little even through exercise without weights. But this is rare.

When exercising with your own weight, the muscles become toned, good endurance appears, relief is drawn, and strength increases to some extent. But in order to cause hypertrophy muscle fiber– needed heavy weights.

That is, strength exercises without weights can hardly be called strength exercises.

Programming

Bodyweight training programs are best designed on a circuit basis. That is, it is advisable to work out the whole body in one session. Or divide the load between the lower and upper body. You can complete each session with abs.

Training programs can be created for every day or 4-5 days a week. On each day you can vary the exercises, grips, etc. It is important that the total set of exercises covers the maximum muscle part of your body.

A lightweight bodyweight training program can be used as a morning workout. After all, you perform all the exercises without exercise equipment, and most of them are quite suitable for home use.

Biceps come first if you want to show off your muscles to someone. But how can you build larger biceps and is it possible to do it at home?

In one word - possible. Of course, it sounds too good to be true, but it is a fact. In order to pump up big biceps, you don’t need to go to the gym every day and you don’t even need to have special exercise equipment at home.

This doesn't mean that you shouldn't go to the gym or buy special exercise equipment for home. I mean that the above conditions are not mandatory if you want to pump up, but there is no opportunity to train in the gym

The arms themselves should first of all be strong, especially for guys, and this is a good reason to start training. In addition to increasing strength in your arms, you will get a visual effect that no other muscle in the body will give you. The fact is that except for the biceps, no muscles change shape as much when they contract.

They attract girls and give you confidence at a party. Big biceps attract the attention of even men as it makes them jealous.

The biceps is the biceps brachii muscle. The main function of the biceps is to flex the arm elbow joint.

The muscle that sits below your biceps and runs along your shoulder is called the triceps. Understand that the biceps are on top of the arm and the triceps are on the bottom.

It is clear that both muscles are very important and both muscles need to be worked. But when you stand in front of people, the first thing they will notice is your biceps. But if you want to increase the volume of your arms, then be sure to pay attention to training your triceps. They make up 2/3 of the total volume of the hand.

I'm going to tell you about two main types of biceps exercises to train at home that will help you tone your biceps muscles without using huge weights.

Method 1: Lifting weights

Lift heavy things that you never even considered before.

Method 2: Using your own body weight

Use your body to apply tension to your muscles. Stuck somewhere with no way to get something? Use your weight.

But first, let's try to find a few things to pick up.

What to lift?

Lifting weights is possible thanks to the heavy things you have in your home. For example:

Piles of heavy books,
plastic bottles with water,
bags of rice,
all sorts of canned goods in your pantry.

One of the best weights is several 3-liter bags of washing powder.

Some people use plastic milk or juice bottles as weights. But the caps of such bottles tend to pop off or leak. Washing tubs have special caps that are screwed on tightly. Thanks to the handles, you will firmly hold the eggplant when lifting it, making it best choice than those old and dusty encyclopedias from your grandmother's attic.

Do you have any empty eggplants? Then this is the best reason to start washing. Once you have two empty eggplants, start filling both with water until you reach the weight you want to lift.

To give the eggplants even more weight, you can run to the beach and pick up sand there to use instead of water. This will make the eggplant much heavier.

How much weight should you lift?

The weight you should lift depends on how many reps you can perform with it.

According to the standard, you should perform a maximum of 8-12 repetitions. It's not too little to cause injury and not too much to make the exercise more about endurance. Of course, you can do 6-10 reps, but I suggest you first hone some technique before you start.

To determine how much a particular object you will use in your lifting exercises should weigh, do 12 repetitions in one go.

Too easy - If you completed the set without much effort and feel that you could do more repetitions, then the weight is too light. Thanks to it, you will not build up big biceps.

Too hard - If you can't lift the weight after four reps, it's too much. heavy weight for you. You need to lower it.

Ideal weight – If the first few reps are somewhat easy, but each subsequent rep gets progressively heavier, then this weight is just right.

At first, soreness will appear, that is, the muscles will ache very much, and you will not be able to lift weights. But don't worry, you are on your way to your goal. This feeling doesn't necessarily mean hypertrophy (an interesting word that means your muscles are growing). This is exactly the moment when you feel that your muscles have been subjected to strain and stress - this does not necessarily mean that they are growing, but you are definitely on the right track.

If you feel that you can handle a certain weight too easily, then the working weights need to be increased, otherwise the muscles simply will not grow or become stronger. They can certainly grow, but it will happen slowly and not as effectively as if you feel your muscles saying: “Damn, this weight is too heavy, we need to get much stronger to lift it.” In this case, real biceps growth will occur.

Biceps exercises at home

You need to always monitor and remember whether there is enough heavy weight you pick up. Once you can easily lift the eggplants for more than 10-12 repetitions, this is a clear indicator that you need to increase their weight - add water or sand.

Bicep curls without additional weights

The most important and effective exercise The lift used to work the arms is called a biceps curl. Stand up straight with your arms at your sides and hold an eggplant in each hand. Your shoulders should remain in place and not move during the entire movement of your arms.

As you exhale, lift the eggplant with your right hand up in front of you and bring your hand to your right shoulder. You should flex your right biceps by rotating your wrist clockwise as you lift.

The moment your right hand comes close to your right shoulder, hold it in this position and squeeze it tightly for a few seconds, then exhale as you lower your hand with the eggplant all the way to the starting position.

Do 3 sets of 8-12 repetitions. Rest one and a half minutes between sets.

Tips and varieties

Lift one eggplant once, and then alternate hands each time you lift. Right hand, left hand and so on. If you count, then in total do 8-12 repetitions for each of the hands, in total you should get from 16 to 24 repetitions for both hands.
You can lift both eggplants at the same time and do 8-12 repetitions.

You can sit on a chair, sofa or bench instead of doing this exercise while sitting. The main thing is that nothing interferes with the movement of the arms in order to flex the biceps.

Biceps curl with a towel

This is a very effective exercise and very simple. You can do it almost anywhere.

If you are traveling and don't have heavy eggplants on hand, just use any bag or bag and a towel. Increasing your resistance weight is easy, just fill your bag with whatever you find around. Give it some weight.

How to do it?

Place a towel over the top strap of your backpack or bag. Grab the towel by the two edges with your hands and slowly twist the bag. Move up and rotate your arms so that at the top point (position) your palms are facing your shoulders.

Advice: When you reach the top point (position), try to turn your palms as far away from your body as possible and hold them in this position for a second or two. In this case, you should strain your hands very hard.

Concentrated curls with eggplants

For this variation of the biceps curl, which is also known as the biceps curl over the knee, you only need one bottle, bench, chair or sofa. Sit down on your chair and spread your legs wide, placing them on the floor.

Take the eggplant to right hand and lean forward slightly so that your right elbow is pressed to inside right hip and lower your arm completely down.

The eggplant should be near your right ankle. For convenience, you can rest left hand on the left knee. As you exhale, flex your right biceps and lift your torso until your arm touches your chest. Hold your hand in this position for about a second, and then, as you inhale, lower the eggplant, returning to the starting position.

Perform 8 to 12 repetitions, and then switch to your left hand and continue working your left biceps in the same way.
As with the basic biceps curl, only the forearm should move. There is no need to swing your whole body to help yourself lift the eggplant.

Perform three sets of 8-12 repetitions on each arm.

Bodyweight biceps exercises

Not every workout involves using extraneous weights. You can build up your biceps by simply using your own body weight as a weight.

Biceps curl with leg

To begin this exercise, all you need is a chair, stool or sofa. Sit down on a chair. Place your right hand under left leg, while the thigh should be slightly higher than the knee.

Pull your leg up as high as you can with your hand. You should not help your leg muscles when lifting, so that it does not become too easy. Make sure you only use your arm muscles.

Over time, this exercise becomes easy, so to make it harder, raise your leg on a step. This will force your leg muscles to pull your arm down when you try to lift your leg up.

Perform a set of 8-12 repetitions, then switch to the other arm and leg. Do the same exercise.

Reverse grip pull-ups to the chin

Now let’s talk about how to pump up your biceps on the horizontal bar using a special reverse grip pull-up technique; by the way, this is the most effective basic movement for the biceps brachii muscle. You can install a horizontal bar for training right at home. If you have children, then the task becomes even easier. You can simply use their swing while the kids are busy with homework or going for a walk.

With your palms facing you, grab the bar with your hands slightly wider than shoulder-width apart.

In order to create an emphasis on the biceps, make sure that your palms are turned towards you. If your palms are facing away from you, then the emphasis will be more on the back muscles and less on the biceps muscles.

Pull yourself up so that your chin is on top of the bar. To do this, lift your own body weight by bending your arms until your chin is level with your hands.

There is no need to help yourself with pull-ups by rocking, resorting to so-called cheating. Be sure to keep your body as straight as possible as you perform the pull-up and keep your legs together. Correct technique: rise up with a strong movement and slowly lower down under control, almost fully extending your arms.

There is no need to strive to ensure that your arms are completely straight, and you hang like a monkey. You need to stop until your arms are fully extended at the elbow joint, so that the muscles are constantly under tension.

To keep your feet from touching the ground, between each pull-up, keep your knees bent so that they are behind you. From the outside, your body should resemble an inverted letter “L”.

How many repetitions should you do?

- that's good basic exercise, which pumps not only the biceps, but also the back muscles. So do as many pull-ups as you can. Keep your body straight and not swaying.

Don't be lazy. Climb as high as possible. The more you train, the more reps you can do and your biceps will get bigger.

Rubber bands instead of weights

One inexpensive purchase you'll want to buy is a rubber band. You can do a lot various exercises with them, and they will all be very effective for biceps.

We will do biceps curls with rubber expander. At the same time, hold each end of the tourniquet with your hands so that its middle hangs down and touches the ground. Stand with your foot in the middle of the tourniquet and place your feet shoulder-width apart on the tourniquet.

Place your elbows on your sides and begin to bend your forearm toward your shoulders. Make sure you flex your biceps and pull your hands on the band all the way until your hands touch your shoulders.

Hold them in this position for several seconds, squeezing your hands tightly. Then you can lower your arms down, returning to the starting position.

Try using posing as a form of exercise as well. Keep your arms bent for 10 seconds, then relax them and wait a few seconds. Then repeat the exercise again. It is called isometric exercise, that is, constant muscle tension when the muscle is held in one position.

Advice: The main thing is to flex your muscles as much as possible. Try to concentrate at this time and imagine that you are trying to press your fists as close to your head as possible, as if you want them to touch your head.

Try to keep your biceps tense for more than a few seconds. You should feel exhausted. If your face shows agony, it means you are doing everything absolutely right. This is the moment when you realize that your biceps will grow.

Doing this posture exercise is a great way to strengthen your biceps immediately after a workout.

When you swing, you create microtraumas in the muscle fibers. This is partial destruction muscle tissue is a normal result after exercise.

Muscles respond to microtrauma and create larger muscles.

You must eat right during recovery. During recovery, muscles require amino acids.

Amino acids are found in proteins. When you eat protein, your body breaks it down into usable amino acids. Your goal: Eat 2 to 2.6 grams of protein per 1 kg of your weight. For example, if a person weighs 72 kg, then this is about 142-187 grams of protein per day.

Try to divide your daily meals into 4-6 meals to fuel your body throughout the day.

Here is a list of several foods rich in protein:

Poultry, such as chicken or turkey
Fish meat, such as tuna or salmon
Lean meat

Another good source of protein is whey protein isolate. You can consume this protein by mixing it with milk, water or making yourself a smoothie. You can also find other types of cocktails. But in terms of price-quality combination, Whey Protein It has best indicator and its added benefit is that it is suitable for pre- and post-workout consumption, as its absorption rate is faster than regular food and other types of protein.

If we talk about water, it is important to monitor the water balance in the body. Water maintains normal metabolic function, including muscle growth, which is 70% water. In fact, in the absence of normal fluid intake, catabolism can be caused. Catabolism, in turn, will contribute to muscle reduction.

Drink plenty of water to help your body absorb nutrients and retain water balance during training and throughout the day.

Enjoy the pain

When you do the exercise, you may feel pain in your muscles. This is called sore throat.

The pain may appear a couple of hours after training and reach its peak after 48 hours. It all depends on the intensity of the workout. It may take up to 7 days for the pain to go away.

Krepatura is a good pain. It can happen not only to beginners, but also to experienced athletes.

Increasing the intensity and changing exercises can cause soreness.

I've been working out for twenty years and I always get sore muscles after chest workouts. But rarely do my biceps or triceps hurt.

Krepatura is a good pain, but pain from injuries is bad. Don't lift heavy weights too early. Train gradually. From small to large.

If you experience sharp pain in your biceps during exercise, consult your doctor.

It is advisable to consult a physician before starting any exercise or nutrition program.

How often to train biceps

If you train too often, it is not good.

As a rule, two workouts per week will be enough to increase the size of your biceps. From one training you can also get good effect, if you work correctly.

Never work one muscle for several days in a row. This risks injury.

If the biceps have not fully recovered after training, and you start the next workout, then this threatens to reduce them.

My advice: split up your workouts. One day you work on the biceps and upper waist muscles, on the other day you work on the legs and the entire lower body. You can do cardio workouts instead of legs. There are plenty of options.

Contrary to popular belief, it is impossible to pump up your arms separately from your whole body. The arm muscles make up approximately 5–15% (depending on the individual characteristics and level of fitness of the athlete) of the total muscle mass and develop in conjunction with the rest of the muscles of the body.

On the other hand, the load that the arms receive while performing complex exercises, is insufficient for active development and is inferior to narrowly focused work in efficiency.

Arm exercises should be performed no more than 2 times a week to avoid catabolic processes. Remember the need for muscle recovery and rest, this will be the key to their strengthening and stable growth.

What to do to develop arm muscles

When talking about the development of arm muscles, we primarily mean exercises for the biceps and triceps: it is the growth of these muscle groups best affects the volume of your arms and makes you stronger.

Biceps exercises

If you want to demonstrate your pumped up body, the athlete first of all demonstrates his biceps. The biceps brachii muscle, or rather its large volumes, is what both bodybuilders and horizontal bars strive for.

1. Reverse Australian Pull-Ups

The technique of performing ordinary Australian pull-ups is probably familiar to you.

The reverse ones will be somewhat more difficult than the standard ones, the load is concentrated in the arms, the biceps are best loaded.
You also grab the bar with a reverse grip, but while hanging, your back is to it. You look at the floor, slowly lift yourself to the bar and just as slowly lower yourself.

Your body should form a straight line from heel to shoulders, no bending should be allowed. This is the only way to achieve maximum efficiency when performing reverse Australian pull-ups.

2. Pull-ups with a narrow reverse grip

Classic biceps exercise. Many neglect it, and quite wrongly. Taking the horizontal bar with a narrow reverse grip, do pull-ups slowly, working your biceps. And remember: no jerking.

3. Pull-ups with hands behind back

An extremely rare exercise in which pull-ups are performed after you are in a position with your back to the bar.

The execution technique can be seen here (watch from 5:50):

The exercise is worth mastering; it literally isolates the load, forcing the biceps to take on the entire weight of your body.
Don't forget about safety precautions.

4. Horizontal pull-ups

Doing this exercise can also be difficult at first, but with just a little practice you will succeed.

Note that if you start to slide down while doing horizontal pull-ups, you need to push your chest back up to the bar and start again from that position. This style of execution will allow you to better pump up your biceps.

Triceps exercises

Some argue that the triceps are precisely 75% of the volume of the arm muscles. Perhaps these numbers are slightly exaggerated, but it is simply stupid to argue with the fact that triceps exercises are mandatory to increase arm size. Here are a few types of exercises that will make your triceps look like steel.

1. Lifting up from the forearms

Another proof that the number is almost infinite, and the potential of this exercise is enormous. Push-ups can be done at home; they do not require any sports equipment.

And get ready for your muscles to burn from tension.

2. Back push-ups (push-ups on a bench)

Classic triceps exercises. When performing, your feet can be on the floor, however, if you place them on a bench or stand opposite, the effect of push-ups will only increase.

3. Back push-ups on one arm

A more complicated version of the previous exercise for those who find push-ups too easy. The technique is the same, only push-ups are performed on one hand, while you hold the other in front of your chest.

4. Korean passages

The exercise uses the entire upper body and abs, but the triceps are especially heavily loaded.

Large and Strong arms- a difficult, but quite achievable goal, and the exercises from this material will help you achieve it.

Don't forget to eat well after hard training.

Followers healthy image In order to stay in shape, people have recently opted for training at home. This saves a significant portion of your budget and precious time. In your own home, it’s easy to choose the optimal set of exercises with your own weight. It will improve the body, strengthen the spirit, develop flexibility and endurance. In addition, training can be done at any convenient time of the day. Do not forget that when playing sports you need to adjust your diet by increasing the percentage of protein in the diet.

Humans by nature have the ability to adapt to any physical activity, not exceeding the weight of your own body. The law of survival in the ancient world did not provide for voluminous muscles for hunters; it was enough for them to master the art of controlling the weight of their body.

The determination to conduct training at home carries an important aspect: confidence in the body’s readiness to accept a given level of load, the ability to restore muscle tissue after the latter. You need to start the complex competently and carefully, gradually training main muscle body - the heart. It must be remembered that any physical activity is preceded by a warm-up warm-up cycle; it prepares the muscles for future training. Lack of preliminary preparation before the main complex entails possible injuries. For warming up, running in place at a moderate pace or jumping rope for no more than 20 minutes is suitable.

If exercises are aimed at increasing muscles, then one day the moment will come for the muscles to completely adapt to the load, and it will stop growing. To resume the growth process, you should use weights. You can make them yourself (for example, plastic bottles with sand) or purchase them at a sports equipment store.

Exercises for men

The complex for men consists of various approaches aimed at developing all muscle groups of the legs, arms and core. It is enough to perform seven to ten exercises three to four times a week, correctly alternating the load, for example, in this way:

abdominal muscles, legs and biceps;
legs (at a moderate pace), pectoral muscles, deltoids and latissimus dorsi muscles.

List of bodyweight exercises different groups muscles:

push ups;
squats;
leg raises while hanging and from a lying position;

Exercises on the horizontal bar

A great fat-burning workout element is the burpee complex..

Exercises on the horizontal bar - raising your legs and holding them at different angles, twisting your body, moving your legs by analogy with car wipers; pulling up with a variety of hand grips while changing the grip width.

Pull-ups on the horizontal bar are considered basic among the variety of exercises with your own weight.. It perfectly works the muscles of the back, shoulder and cervical, hands Men should perform at least four approaches ten times, girls - from three to five. As you gain endurance while hanging on the bar, you need to increase the number of repetitions in the set. Classic pull-ups are performed with a direct or reverse grip, the width of which determines the force applied to attach the wings to the body. This exercise builds your biceps well.

Installing a pull-up bar at home does not require large investments. Purchasing a special tube with spacers and installing it in a convenient place will take a little time.

To strengthen the chest and deltoid muscles and partly for the triceps, use a straight grip on the bar (should not exceed shoulder width). The arms are simultaneously bent until the chin touches the horizontal bar. Ten repetitions in four sets.

Second bodyweight biceps exercise – narrow reverse grip, pull-up until your chin touches the bar, four sets of ten repetitions.

When doing pull-ups with a wide grip, the latissimus dorsi muscles are perfectly worked. To maintain correct technique when performing this exercise, the horizontal bar should be placed behind your head.

Bars

Exercises on the uneven bars - stress on the abs and push-ups to work the biceps and triceps.

Chairs and stacks of books can serve as parallel bars when training at home. When you change the angle of the body and the position of the arms, the level of load during classic push-ups changes: the triceps are pumped when the body is straight, pectoral muscles– if the body moves forward. It is necessary to perform from 35 to 50 repetitions of four circles.

Exercises for girls

For girls, push-ups can be replaced with a plank - static exercise to hold the body with emphasis on the toes and forearms. It is important to avoid sagging! You should start with 30 seconds, gradually increasing the time.

Reverse push-ups are useful for pumping up the triceps. To do this, you should place your feet on one chair, rest your hands on the seat of another and slowly lower yourself as low as possible. Do 10 repetitions for 4 sets.

Back exercises with body weight – hyperextension – best exercise to strengthen the back muscles while maintaining the health of the spinal column.

To perform this element of a set of exercises with your own weight, you need to lie on your stomach, at the same time raise and hold your arms and legs for a few seconds. When fixing the legs, it only works top part bodies. Perform at least ten repetitions for 4 sets.

Squats are the main leg exercises that perfectly train the heart muscle, increasing the body's endurance.

When performing squats, it is important to observe correct technique, do not bend your back, and do not bring your knees out of the plane thumb legs. You can start with 30 repetitions, bringing their number to 100, four cycles. Place your feet shoulder-width apart.

Girls, when squatting, should move their buttocks back as far as possible, almost lying on their hips. This technique enhances the effect of the exercise. Another version of squats gives elasticity to the fifth point - plie. When performing this exercise, the knees look to the sides and the tailbone tends down. The hips should not be pulled back.

The pistol squat is a very hard and effective leg exercise. Sore knees are a contraindication! To perform a squat on one leg, you should take the starting position - your legs are shoulder-width apart. Then the fulcrum becomes, for example, right leg, and the left one rises forward parallel to the floor. Implemented deep squat, fixing the position for a few seconds and returning to the starting point. Repeat on the other limb. Do this exercise as many times as possible, increasing the number of squats to ten.

Developed abdominal muscles serve as an excellent natural corset for human internal organs. They also improve posture and coordinate balance and gait. Working on the abdominal muscles requires a lot of effort and perseverance; they cannot be overworked.

When implementing a set of exercises with your own weight, the abdominal muscles are pumped separately. The work is carried out lying on a mat while stationary. lumbar region spine (to avoid injury).

To pump the upper part of the rectus abs muscle, the arms are secured at the back of the head, the chin “looks” at the ceiling, and the legs are bent at the knees. Twisting is performed without returning the shoulder blades to the floor. Repeat the exercise from 35 to 50 times, four passes.

The oblique abdominal muscles are well worked through bending in a lying position. The fingers alternately touch the ankles. Four sets of 30 reps on each side.

The rectus muscle in its lower part is worked by repeatedly raising the straightened legs; when returning, they should not touch the floor. The lower back is fixed, and microtraumas are possible when bending. Perform four sets of 30 times.

Due to the structure of the female body and the ability inherent in nature to conceive and bear a child, women’s bodies have a higher percentage of fat. Strength exercises For girls, the technique is different. They should not get carried away with pull-ups and push-ups, pumping the deltoids and latissimus muscles back, perform squats that create “manly legs”.

By choosing bodyweight exercises, it's easy to work all your muscles in one workout. It is necessary to observe cycling and rest between exercises. More intense exercise will train the heart well and promote weight gain.