The topic of sport is becoming more and more popular, young people are increasingly puzzled by the problem of muscle pumping. But not everyone has the desire or ability to go to the gym. Someone does not want to spend money on a subscription and a trainer, while someone is simply embarrassed to play sports with strangers. Therefore, the issue of how to swing at home is becoming relevant. However, it should be warned that effective home training will still require some financial investment.
Pros and Cons of Home Bodybuilding
Let's start with the flaws.
- First of all, this is the lack of a coach and experienced athletes who will tell you about the technique and the correct execution. Therefore, it is recommended for beginners to first familiarize themselves with the basics of bodybuilding, seriously delving into the problem of how to swing at home, what mistakes to avoid.
- Some argue that the atmosphere in the hall motivates them to do it themselves, so at home such "athletes" will be too lazy to perform exercises. The point here is the goal-setting - do we really want to pump up or just pretend.
The benefits of home activities are much greater. Firstly, you can draw up an individual schedule and engage in at the most convenient time. Secondly, you can not think about your appearance, as well as what others will think if you take too light weight, etc. Thirdly, this is a serious saving of time and money. Fourth, you don’t have to wait in line to gain access to the simulator. While practicing at home, you can wear any clothes, turn on your favorite music and exercise at your pleasure.
We buy equipment
If we appreciated all the pros and cons of home training and decided that we were starting to swing at home, we should go to the sports store for the shells. To begin with, it will be enough for us to purchase a bar from the bar, dumbbell vultures and several pancakes (for example, 2 by 10 kg and 4 pancakes by 5 kg, 2.5 kg). This set is enough for us to study the main muscle groups. Gradually it will be possible to purchase the necessary equipment for homework, for example, a bench for a press and a rack for a bench press, a horizontal bar for pull-ups.
We draw up a program and schedule
Since it is impossible to swing correctly at home without a system, you should first decide how many times a week we will be engaged. For beginners, 3-4 times a week is enough to not overload the body at first. Next, we determine what exercises we will perform. With the available inventory we can do:
- lifting dumbbells and barbells to the biceps;
- bench press and dumbbell lying;
- wiring with dumbbells;
- squats, deadlift;
- tilt dumbbell pull;
- bench press of a bar , breeding of dumbbells for deltas;
- push-ups from the floor, twisting on the press.
Thus, you can work out the whole body if you swing at home. The training program consists in the study of 1-2 muscle groups in one session and the whole body in a week. For example, on Monday we do squats, deadlifts. On Wednesday - lifting the biceps, press. On Friday - push-ups, army bench press. On Saturday - pull-ups on the horizontal bar, draft dumbbells in the slope.
Now we know how to swing at home, and with strong motivation and self-confidence, we will achieve significant results.