We need to train at home. Home workout program

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, someone found it good coach, some friends at the gym, and 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 complicated. 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 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 standard exercise, which engages 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? 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 the doorway, its price is within 1-2 thousand rubles.

Second important exercise in this group there 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 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 top part chest and deltoid, throwing your legs on a hill, 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 deltoids.

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 to big hands, then forget about the biceps, as the triceps will give you what you need.

Strive to score muscle mass? Then you should gradually make 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

Muscles abdominals- This another story. Work these muscles various exercises We could go on forever, but let’s focus on the basics.

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

Question: I can't go to the gym anymore and I don't have the space or money to do one at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely lost?

Answer: Whenever someone asks me how to work out at home, without a gym (special equipment or even minimal free weights), my first reaction is to ask... For what?

I mean, it doesn't take a genius to figure out that this is not a good environment for gaining muscle mass, so my first goal is to always try to solve any problem that is preventing you from achieving your goal.

Can't you find a way to get to the gym? Could you maybe cut back on your phone app purchases and instead use that money to buy a gym membership? Could you clear out some of the clutter in your basement or garage to free up some space for a full strength training session at home?

In very rare cases, people use the right way to pump up, and all problems are solved, and their muscles begin to grow with new strength. But much more often the answer to all of the above is misunderstanding, refusal and the search for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And this brings us back to the original question...

The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without the special machines found in gyms. The lack of free weights certainly doesn't help, but even with these conditions... you can achieve certain results.

But the bad news is that it will be much more inconvenient, much more difficult sports aspect and just a lot harder overall. That's why...

How to build muscles: basic requirements

Building muscle requires at least 2 fundamental principles.

1. Progressive workouts that can stimulate growth. (Thoughtful training plan= success.)
2. A diet that can support muscle growth. (First of all, consume enough calories and protein).

As long as both principles work correctly, regularly and for a long enough time, the muscles will grow.

What should you do and use to make your muscles grow?

As you may have noticed, among the main principles muscle growth no gym membership, training with free weights such as barbells and dumbbells, machines or additional equipment.

And this is because they do not play a decisive role in increasing muscle size and mass growth. These are just useful additions that can help speed up results and improve quality.

And not only in the sense that they will effectively train every muscle group and provide the muscle growth that you so desire. They simplify the progression of loads that is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle; racks on which you can perform many exercises; complex, block and various exercise machines for each muscle group.

So I'm not going to lie to you here. If you want to build up and pump up beautiful and strong muscles, then the application of all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you don’t have anything on this list, then this is a big problem.

But, as I already said, everything in this world is possible. There are a large number of different programs and workout options that can be used to build muscle at home without using equipment, and even the most controversial of them can work effectively when used correctly.

Exercises for training at home without exercise equipment

For the first time you have a wonderful inventory: whether you knew about it or not... This is your own body weight. With it (+ a little creativity) you can do all sorts of exercises. Even the very first thing that comes to mind:

• Push-ups (and all kinds of variations);
• Pull-ups (and all kinds of variations);
• Horizontal pull-ups;
• Reverse push-ups;
• Headstand push-ups;
• Biceps curl;
• Triceps exercise own weight;
• Lunges (and all kinds of variations);
• Squats;
• Bulgarian squats;
• Pistol squats;
• Lying leg curl;
• Romanian deadlift on one leg;
• etc.

This is by no means full list exercises. You'll find a bunch more.

But this is enough to create one of your workouts. There are enough exercises in this list to make working out at home truly effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add more, for example: rubber band , and now you can do dozens of other exercises (deadlifts narrow grip, bench press with a band, swinging your arms forward and to the sides, exercises for biceps and triceps, etc.)…

So what more exercise, all the better. This good news. Now for the less good news...

Progress will be difficult to achieve, but it is possible

Progress in these exercises (where the #1 goal is to gain muscle mass) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you perform the exercise with to create a progression of loads that needs to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.

Luckily, this won't be a problem early on, as there are 2 great ways to increase your load.

First step: transition from simple exercises to more complex ones (for example, from assisted pull-ups to simple pull-ups). Great. After this, progress in repetitions is necessary. For example, if you can only do 3 sets of 5 reps for some exercises, you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will end and you will no longer be able to add reps, since there will be a high risk of starting to train for endurance rather than for muscle growth.

So what should you do then? Well, you either keep doing what you're doing and never get stronger, build muscle, or figure out a way to increase the load. For example…

• Sports vests with weights;
• Weighted belts;
• Stiffer rubber bands;
• There are rings, TRX loops and others;
• A backpack filled with books;
• Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: adding some extra weight or simply making the exercises harder so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the whole key to effective training.

If you don't do this, you will end up like most people who work out at home without much thought about weights or special equipment... you will forever be stuck at the same weight and muscle size, doing the same thing, without changing anything about your training program.

Not fun at all!

Everyone who works out at home has different training conditions and equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer obviously depends on what exactly (what equipment) the person will be working with. But if I had to just guess, I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.

Training program without iron

Whether you have access to a gym or not, it doesn't really matter, working out at home can be just as effective .

There are tons of exercises you can do without free weights, in privacy own home, hotel room or office to build muscle and improve your physical condition.

Of course, training with additional scales and exercise machines are great, but the simple fact is that you can build muscle without additional equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Exercises that you perform only with your body weight go a long way in developing functional strength at any level. sports training. Since you won't be using additional weights for these exercises, it's best to focus on a very fast pace and high number of repetitions to fully engage your muscles. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weights.

Below is a list of 10 best exercises that will help you build muscles at home. You've probably heard of many of them, but I've added my own tips for improving your technique and approach.

Squats

Squats work 85% of the muscles in your entire body. Just think about it. The productivity of this exercise is many times greater than any other. Additionally, squats are known to promote greater testosterone production. If you want to build muscle mass, then this is definitely your option.

To perform a deep, proper squat, start with your feet wider than shoulder-width apart, toes pointing out slightly, and as you begin the squat, keep your back straight and focus on pushing your butt back and keeping your chest high. When you squat, bring your knees forward and outward, but not over your toes, and press your heels into the ground to maintain balance. If you need extra balance, move your arms forward. When the pace is fast and explosive, this extra balance can become very necessary.

You can do bodyweight squats every day if you want. You can also change up your squatting technique by trying single-leg squats or sumo squats (wide-legged).

Push ups

Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps and back muscles. Follow your breath and lower yourself until your chest touches the ground.

For variety: extended hand placement will affect more pectoral muscles, while close placement will increase resistance.

If you elevate your legs on a chair or wall and change the angle, you will work the upper pectoral muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work your triceps and pecs with reverse push-ups. This great exercise, performing which you will be able to see a beautiful and relief muscle in the form of a horseshoe on back surface hands. Remember to keep your head straight so that your spine is in the correct position.

Wall squats are a great way to work on your quads and endurance. With your back close to the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use the timer on my phone for this exercise. Start by trying the high chair exercise for 60 seconds or until you can no longer stand the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises, but proper technique takes some practice, as with any exercise. People have a tendency to sway when they shift their body weight from one leg to the other. As you shift your weight forward to the other leg, remember to keep your back and shoulders straight; You also need to focus on moving your hips down towards the floor rather than forward - this will allow you to complete the rep with proper form.

Plank

Starting from your stomach, keep your spine straight and support your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. Planking is another exercise for which I recommend using a timer. Try it for 90 seconds and tell me you can't do core workouts at home.

The concept of doing this is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique abdominal muscles and core muscles are worked.

"Superman"

The expression that applies to this exercise is: “As it is heard, so is it written.” It will work on your hands and bottom backs. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you were trying to fly, hold this position for a few seconds and lower yourself.

Crunches with leg raises

I like to combine crunches and leg raises to work on the upper and lower muscles abdominal press. Lie on your back with your heels straight on the floor, lift your knees to your chest and do a crunch, squeezing your abdominal muscles as your knees and rib cage touch each other. Then return to the starting position.

Burpee

A burpee is a multi-muscle movement that combines a jump with a push-up. This is a great option for working multiple muscle groups. The main thing to pay attention to is the lower back; Avoid bending your spine as much as possible when you squat and then jump up.

Circuit training

If you've been training for a while and don't think bodyweight exercises are going to give you the muscle gains you're looking for, you can increase the intensity of your workout. home workout doing circuit training. This will work on your muscles and endurance, add an aerobic element and really increase the difficulty of your workouts.

Circuit training constantly keeps you in good shape, heartbeat and heart rate accelerate while one muscle group is resting and another is working hard. You'll be amazed at how many physical results you can get in less than a short time using this method.

When planning a circuit workout, it is important to turn off certain muscle groups to give them rest one at a time. So, if you start with push-ups, then move on to squats and abdominal exercises.

Conclusion

So now you have my favorite at-home exercises that build muscle without any equipment. They can help you get in shape and lose weight while improving your overall health and strength. No gym? No problem!

Home workout programs

3 Day Bodyweight Workout Program

Are you a beginner or want to take a break from the hard work? strength training? This three-day workout program covers all the basic exercises and will give you a powerful start to strength training at home.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, crossfit or game types sports, the ultimate goal is the same - to improve your body.

So it makes sense to make an effort to learn how to use your body correctly, right? Is it true.

To do this, you should include bodyweight exercises in your program.

These exercises can be vital for development physical fitness, improving body functionality or increasing endurance on the court or field.

The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.

Day 1: Upper body

Day 2: Lower Body

Day 3: Core muscles

FAQ

How long should you pause between approaches? How can I combine these routines with my training program?

You can do them after your regular workout or as a stand-alone workout. training program. It all depends on the person and his goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Is it possible to perform these complexes twice a week?

Certainly. If you wish, you can train for at least three days in a row, then take a day of rest, and train for another three days in a row.

How long should I follow this program?

Until you feel that you have squeezed everything you can out of this training. I would recommend doing it for at least 4 weeks. What to do after this period is up to you.

I'm strong and don't have enough body mass to reach failure. What to do?

Weight vests will perfectly cope with the role of additional weight without burdening you with unnecessary equipment. Wear a vest for weight-bearing exercises. Alternatively, you can hang a chain around your neck.

Is there any way to make the exercises more difficult?

If you need a vest or chains for additional weight, you can do a drop set. Perform the exercise with weights until failure, then remove the weight and continue.

Instead of doing all the sets at once, you can turn the workout into a circuit workout. Do all the exercises one at a time without rest. This is one circle. Repeat this three times. Rest 1 minute between circles.

I'm too weak to use body weight. Can I replace exercises with exercise machines?

This goes against the grain of the program. If necessary, let it be with the most complex exercises An insurer or training partner will help you. Don't use weight machines instead.

Three sets of bodyweight exercises you can do anywhere

Considering all the heaviness modern life, who would want to hang dumbbells and weights on themselves? Instead, use these workout routines to build muscle using your own body weight.

Do you want to get a good workout, but don’t have access to sports equipment? Do not despair. Using your body weight, you can exercise whenever and wherever you want and still enjoy the process.

When many people talk about bodyweight training, they think of cardio. Of course, bodyweight exercises work well with this type of fitness, but they are also effective for developing upper and lower body strength. You just need to be a little resourceful when selecting exercises.

Since it will not be possible to load the muscles enough with body weight, you need to find another way to injure them to develop strength. We offer you three sets of exercises that do not require anything other than body weight and a horizontal bar or doorway.

Complex 1: Working the lower body and buttocks

To actively stimulate the muscles of the lower body through training with your own weight, you need to choose high-repetition exercises with elements of plyometrics. Plyometric exercises will help build muscle strength and explosiveness. By combining this method with high-repetition training, you can easily build lean muscle mass.

After a short warm-up, perform the entire complex once, resting only at the specified time. At the end of the circle, rest for 3 minutes and repeat everything again two more times.

Pumping the lower body and buttocks
1. Walking with body weight lunges 1 set, 20 times each leg
2.
3. 1 approach, 20 times
4. Step-up with knee lift 1 set, 20 times (each leg)
5. 1 approach, 20-30 sec. (Rest 60 sec.)
6. Sumo squats with kettlebell 1 set, 30 reps (perform without weights)
7. 1 set, 10 times (each leg)
8. 1 set, 50 times

The good thing about lower body workouts is that they also have a positive effect on the heart. You can be sure that this complex will make your heart beat wildly! However, perform this selection of exercises only when you want to maximally load your muscles.

Set 2: Developing Upper Body Strength

Two of the best compound exercises of all time will help you work your upper body using your own weight: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you will be able to handle this complex in no time.

Perform the exercises in the mode below, resting for 30-60 seconds. between approaches. Decrease the total number of repetitions in a pyramid manner until you reach the final stage of fatigue.

Developing Upper Body Strength
1. Push-ups
3 sets, 15-20 reps (30-60 seconds rest between sets)
3. Diamond push-ups
4. Pull-ups on a low bar from hanging while lying down 3 sets, 15 times (30-60 seconds rest between sets)
5. Push-ups
3 sets, 10 times (30-60 seconds rest between sets)
3 sets, 5 times (30-60 seconds rest between sets)

Push-ups and pull-ups themselves work every muscle group in your upper body: chest, back, shoulders, biceps and triceps.

Complex 3: Fat-blasting cardio training

You can do this workout even when you're short on time. Bodyweight exercises are ideal for increasing your calorie burn during your workout and for long hours afterwards. Always start this workout with a light warm-up.

Try to complete 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to follow the correct technique. When you're done, cool down for 5-10 minutes and do some stretching. Vary the rest time or number of repetitions as you see fit.

Fat-blasting cardio training
1 approach, 100 times
1 approach, 100 times
1 approach, 100 times
1 approach, 100 times
5. Scissor jumps 1 approach, 100 times

Additional Benefits of Bodyweight Training

You can always jump on some cardio equipment and work out interval training. However, bodyweight training is more dynamic and forces you to change positions for each new exercise. This will improve your balance and agility, as well as develop functional strength, which will help you both in gym, and outside it.

Moreover, bodyweight exercises are very exciting. Most people quickly get bored with the same type of cardio workout, but the many variations of bodyweight exercises will force you to work not only your muscles, but also your head.

A set of exercises with body weight to gain weight

Is it possible to build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.

general information

Description of the training

Can you develop muscle mass with bodyweight exercises? Yes, if the training is really hard.

I have compiled this set as a reliable starting point. But it is only suitable for the first time.

In the future, you will have to find a way to complicate it. The website muscleandstrength.com offers many variations of bodyweight exercises. Try them, and improve your program when this routine becomes too easy for you.

You can perform this complex up to three times a week. Rest at least one day between workouts. If your muscles are too sore or you need more time to recover, increase the rest period to 2-3 days.

Your goal is to do 25-50 repetitions per set, depending on the exercise. When you begin to succeed, complicate the exercise.

For example, when you can do 50 push-ups per set, move on to one-arm push-ups (alternating) or clap push-ups. If bodyweight squats are too easy for you, add jump squats or box jumps.

Rest. Rest no longer than you need to catch your breath. As soon as you can answer the question what day is it today, move on to the next exercise.

After completing the entire circuit, rest for 2-5 minutes. and drink some water.

Many people believe that if there are no exercise machines at hand, then there is no need to exercise. In fact, you can train with your own weight - this perfect option for a home workout program. Of course, gaining muscle mass without dumbbells and barbells and exercise machines is not an easy task. But you can keep your muscles toned or lose some extra pounds at home, if you want!

There are enough exercises to work with your own weight. And if you have an assistant, you can even diversify the exercises and increase the load.

If you travel or simply do not have any equipment that could be used in training, at least purchase an expander. It will easily fit into any bag.

Who do we recommend this training program for? Of course, not for experienced athletes! We recommend it for beginners - boys, girls, women, men. For everyone who does not have the opportunity to go to the gym, but has a desire to start training.

What result can you expect? Everything will depend on your perseverance and regularity of training. Even if you just do push-ups every day, in six months you can reach 100 push-ups in 1 approach. This is serious endurance and muscle strength from push-ups alone. The program is a set of exercises for the whole body.
For those looking to lose weight, this is a great way to burn extra calories. And thanks power loads your metabolism will spin up faster than from simple cardio workouts (for example, on an exercise bike).

Now we will list the exercises that are used in our home workout program(link "Download" below). We tried to select the most simple, safe and effective exercises. All of them can be done at home, but some require additional equipment. What did you want?

Pushups
This is a great upper body workout. It allows you to work the pectoral muscles, triceps, anterior deltoids and many stabilizer muscles. The proposed program focuses on increasing the number of repetitions, after which you will increase the load. For example, you can wear a backpack filled with water bottles. This will be an excellent weight for push-ups.
Let's say your limit is 12 push-ups in 1 set. In this case, there is no need to add weight. Work on increasing the number of push-ups. Then, when you can do 20 push-ups, you will add weight so that you only have enough strength to do 12 push-ups.

Push-ups between chairs
A good exercise to develop and strengthen the triceps. Typically, no equipment is required for this exercise. You can place 2 bedside tables or chairs next to each other and do push-ups on them. But don't forget about your safety. Furniture is not as stable as exercise equipment.

Incline push-ups
These are regular push-ups, but your feet are on a bench, chair, sofa, etc. This allows you to focus the load on training the upper chest.

Pull-ups
This is one of the best exercises for training. latissimus muscles back and arms. You can do pull-ups wall bars or on a removable horizontal bar in the doorway. If you can do more than 12 pull-ups, use additional weights.

Reverse grip pull-ups
In this case, most of the load is transferred to the biceps. You can even train your biceps with your own weight!

Hyperextension
This exercise helps strengthen bottom part back, buttocks and back of the thighs. It can be performed lying on the edge of the bed. The body hangs at waist level. Someone needs to hold your feet to prevent you from falling to the floor.

Squats
It is better to do deep squats with your own weight. You can use dumbbells or a heavy backpack as additional weight. During deep squats quadriceps and buttock muscles work.

Lunges
A good exercise for training your legs. You can pick up dumbbells or other weights and thereby increase the load.

Single leg squats
This exercise is effective without extra weight, because on one leg you lift the entire weight of your body. For balance, you can hold on to something with your hand.

Calf raises
It is better to perform alternately on one leg. Thus, the load will be 2 times greater and you will pump up your calves better. You can pick up any weight.

Bend forward on straight legs
An excellent exercise that works the entire body, especially the back of the thighs and buttocks. As a weight, you can use a canister or bottle filled with water.

Press standing or sitting
You will need dumbbells, or any heavy thing that can be held in one hand.

Lying crunches
An excellent exercise for working the upper abdominal muscles.

Lying leg raise
Exercise for the “lower” abs.

Program

It is a PDF document (764 kb) with tables of exercises by day (Mon, Wed, Fri). The number of approaches and repetitions + recommendations are indicated. For those who may not know some of the exercises, we have inserted photos on separate pages.

The home workout program for men is ideal for beginner athletes. With its help, you can prepare the body, set a rhythm for working on yourself, and improve strength and endurance.

Taking care of your body and your own health is important not only for women, but also for men. There is an opinion among guys that without iron and daily strength training in the gym, it will not be possible to give the muscles the desired volume and maintain a toned body. In fact, this is a myth; by training at home from scratch, you can get your figure in order, the main thing is to choose the right effective exercises.

To compose effective complex classes, you need to take into account the capabilities of your body, physiological characteristics, level physical training. Only if the training is individual in nature will you be able to achieve noticeable results in a short time. No less important conditions are motivation and desire, a responsible approach and willingness to work.

When playing sports at home or in the gym, you need to understand that there are a number of important rules that you should adhere to, because the outcome of the workout and the final result of your work on yourself depend on this. Listening to simple tips, you can avoid injuries and common mistakes:

• Determine the purpose of the training. It is important to understand whether you are working out for weight loss or for relief and bulky muscles, because your entire future path depends on this.
• Start training without equipment, hone your technique, work with your own weight, and only then start training with dumbbells and barbells.
• Always start with light cardio exercise, which will help warm up your muscles and joints and raise your heart rate to 120 beats per minute. before and after training – essential elements, which cannot be neglected.
• Be sure to think about your training plan. You need to exercise 3-4 times a week. The duration of the lesson should not exceed 60-90 minutes. Take time to rest; muscles need time to recover.
• – best start day. Do exercises, this will allow your body to be more energetic and resilient. Just 10-15 minutes of warm-up in the morning will help prepare the basis for more serious exercise.

When the body adapts to a given rhythm, you can gradually increase the load - start working out with equipment, add weights, the number of repetitions, increase the speed of work. Try to diversify your training, change exercises and alternate them every 10-15 days. If you previously worked out without a horizontal bar, then after a while you should include exercises on the crossbar in your program. Of course, the most important thing in working on your body is consistency. You cannot skip training; each lesson must be completed with maximum dedication.

Before you create a weekly exercise program, it is important to understand the basic principles of nutrition. If your weight is normal, and the thickness of the subcutaneous fat layer is minimal, you should work on mass, that is, you first need to build muscle, and then switch to cutting to emphasize the relief. If you realize that you are overweight, then first you need to lose weight. CrossFit, fitness and other types of aerobic exercise will help you with this.

Sports activities will not bring results if you eat incorrectly. In pursuit of toned body and pumped up muscles, the first thing to do is adjust your diet. Get ready to count calories. At first, you may need a strict diet, then you can just stick to the basic principles.

When gaining weight that you will pump into your muscles, you need to eat in excess of calories. This does not mean that you need to eat sweets or other similar foods. It is necessary to give preference to proteins, because they are the building material for muscles, as well as complex carbohydrates (dura pasta, cereals). Don't forget about vegetables and fruits, they should also be on the menu.

When training at home or in the gym, you need to adhere to the drinking regime. Water is part of every cell in our body; without it, it will not be possible to build beautiful muscles. Every day you need to drink 1.5-2 liters of clean water without gas. Even if you are at the cutting stage, you should not reduce the amount of fluid you consume, as this will lead to dehydration and poor health. The point of cutting is to remove fat, define muscles, and not make you lose consciousness.

Training and its features

Men's training must include basic exercises - pull-ups on the horizontal bar, push-ups, crunches. Mass training can be structured so that every time you train different groups muscles, for example, on Monday you work on your legs and shoulders, on Wednesday - on your abs and pectoral muscles, on Friday - on your back and arms.

Watch the video:

However, circuit classes are no less effective and popular. Their essence is that the exercises must be performed one after another with a minimum rest interval. The activity is characterized by a high level of intensity. With its help you can easily burn excess fat and strengthen your body. cardiovascular system.

It is necessary to perform several exercises one after another, as if in a circle. Moreover, each exercise will be aimed at different muscle groups. In one set you can combine movements for the abs, legs and arms. This will allow you to pump all parts of the body harmoniously and simultaneously. IN circuit training can be combined the following exercises:

• squats;
• push ups;
• dumbbell row;
• bar;
• lunges;
• raising arms with dumbbells while standing or sitting;
• pull-ups.

To increase the load during exercise, you can train with an expander. Elastic tape is inexpensive and is freely available in any sports store. It creates additional resistance necessary for better muscle development. It is necessary to increase the load only when the body is ready for changes.

Home training is an affordable solution for men who are just starting to exercise. Experienced athletes also do not exclude it from their schedule, because only an integrated comprehensive approach guarantees quality result. Work out with inspiration and in a good mood!