Program for inflating the muscles of the house

Many have a desire to go in for sports, but they do not have the opportunity to attend sports halls where there are professional instructors, so they need an individual program for pumping muscles. Having such a program, it is possible to conduct all sports at home. It is also possible to achieve significant results with the buildup of muscle mass, or, conversely, dropping excess weight, as well as during general health improvement of the body.

Many experts argue that the program for pumping muscles at home is ineffective and will not bring great results, but this is not true. If you want to go in for sports, even without the availability of professional simulators, a person can achieve what he wants. Of course, the program for pumping muscles, selected by a professional and performed on professional equipment, can be more effective, but much depends on your diligence.

The program for inflating muscles at home can consist of different exercises, for example a variety of jumping exercises, pull-ups, push-ups, squats, exercises for the press. To complicate the exercises, you can use a variety of burdens or do basic home fitness equipment, for example, the same bar counter and inclined bench. If you have such a simple simulator, the program for inflating muscles can expand much.

Do not immediately begin to exercise with extra weight. First you need to achieve a clear and easy implementation of all exercises with their own weight, and then you can gradually increase the additional weight and, thus, the load on the muscles.

If you decide to increase your muscle mass, then you need a special program for muscle growth. Perform such exercises must necessarily with weights. You can make them yourself. In doing so, you can make a design that will adjust the weight. It is also not difficult to make a crossbar and flaps in the house.

Having several dumbbells at home, a bar, bars and a bench, you can load a variety of muscle groups, and with a competent approach to doing exercises and proper nutrition, you will see after a short time that muscle tone has increased significantly.

Here is a list of exercises that you can do at home during training:

For pumping the muscles of the chest

- bench press on a horizontal surface, it is necessary to execute 3-4 approaches in each approach for 6-9 repetitions;

- the layout of the dumbbells lying on the horizontal bench, also 3 sets of 6-9 reps are performed in each;

- the same exercises can be performed on an incline bench, while another group of pectoral muscles will be pumped.

For leg muscles

- the best exercises for the legs are squats, you can perform squats with weights and without them;

- to create a variety of loads the barbell can be held either in front or behind.

For the muscles of the press

- the most effective are lifting the trunk from a prone position, and this exercise can also be performed on an inclined board;

- for complication it is possible to use burdens; At every rise make twists of the trunk.

This is an approximate training plan, and everyone should choose the exercises for themselves. The main thing is to change the order of their execution more often, so as not to cause muscle addiction. It is most effective to first conduct an approach for warming up certain muscles, while the other two perform with the maximum load.

For people living in a private home, training at home is further simplified. They have the opportunity, in addition to dumbbells, to use the bar as well, since there is more free space in the yard of the house. Here it is already possible to create conditions for playing sports not worse than in the gym, even having the above simple, but effective simulators. Unlike a professional gym, in which there are many new simulators, and you can simply waste time choosing the one that suits you, at home with dumbbells and barbells you will get the same effect, but much faster.

The disadvantages of playing sports at home are:

- the presence of insufficient space for classes;

- The difficulty of overcoming psychological fatigue, which is easier to tolerate in the team;

- lack of professional equipment.

Of course, in a sports club where there are professional trainers, you can always tell how to correctly perform exercises, their consistency, calculate the necessary weight for you, especially if you do not have special knowledge in this area. And at the appearance of the first opportunity to study in a sports club, do not miss it.