The gym, of course, is a wonderful place to quickly get in good physical shape. A personal trainer can accelerate this process, and his own enthusiasm more than covers the absence of a hall and the absence of a mentor. If you are interested in how to swing at home, then get ready for revelation.
For beginners, bodybuilders are sometimes amazed by the fact that in order to build muscle and create an effective sports figure, it is not at all necessary to acquire expensive trainers and a set of special bars, dumbbells and special weighting materials of a special physiological form.
The main burden to be lifted is your own body. You can pump muscles at home if you act gradually, in order and without trying to get everything at once. As experience shows, a quick result is the most unstable and even dangerous to health. Hands and shoulders are pumped up with all kinds of presses, this will require the usual type-setting dumbbells, in the future - the barbell. In the initial stages, if you are an absolute beginner, it is better to figure out how to swing at home without shells at all.
Push-ups are, in fact, lifting part of its own weight in a certain position. Try moving your arms wider and feel what muscle groups are straining at different positions of the hands. Serious results can give a static load, for example, an attempt to move the load-bearing wall of the apartment. It is impossible to create a beautiful muscle relief, while not increasing physical strength and endurance, and since these concepts are interconnected, the corresponding conclusion suggests itself. You can swing at home, creating a physical base on which a beautiful relief will build up. There is no other way, first the base, then turning.
The biggest blunder of bodybuilders who do without a trainer is the uneven load and an attempt to ignore the signals of their own body. If you know exactly how to swing at home, and pay attention to those muscle groups that are the most important signs of a beautiful body, there is a danger of destroying the balanced contours of the figure. The result can be a beautiful shoulder girdle, beautifully drawn arm muscles, excellent abs and weak inexpressive legs that spoil the whole picture. And you can pump up your legs only with the most boring exercise in the world - squats and leg presses. By alternating these two exercises, you can achieve endurance of the main muscle group, after which you can add lunges, squats with weighting. You can know how to swing at home, but at the same time miss work on your legs!
Another weak point of independent bodybuilders is the back. First of all, because it is not visible. It is very difficult to assess whether enough load is allocated specifically to the back muscles. It is very easy to overdo it with her - the spine does not like excesses at all. That is why we listen to the signals of the body. Any suspicious pain in the spine or joints is a clear and unambiguous signal to stop exercising.
Work on muscle growth occurs at those times when you are sleeping or resting, so periods of exertion must alternate with periods of rest. Strength training does not need to be done daily; give your muscles time to grow new muscle fibers. It is good if the classes smoothly alternate power loads, cardio loads, speed training. Be sure to pay attention to the diet, otherwise not a single one, even the most beautiful and correct program for creating relief muscles will work. If the body has nowhere to get protein, then there will be no muscles, no matter how much you want. The combination of exercise, proper diet and adequate periods of rest creates a really beautiful body, which, moreover, is healthy in all physiological parameters.