Everyone dreams of a beautiful pumped-up body, but a visit to the gym is not always available both in time and in finances. At the same time, there is an opportunity to allocate an hour for classes at home. If you are a beginner, then the first few months you can do without additional equipment, and then you will have to spend a little money, otherwise there will not be any special result. It. particularly relevant for men.
So, how to swing at home without sports equipment:
Pushups. Quite a difficult exercise if you perform it correctly. The starting position is known to all. It is advisable that another person track the implementation and correct the flaws. Bending or sagging of the back is not allowed. It is necessary to lower strictly horizontally, as low as possible, practically touching the chest with the chest. You will only get an effect if the number of repetitions is large.
Press exercises. Here you will need a whole complex to work out all parts of the muscles. We will not list all the known exercises, which include twisting, “scissors”, raising legs in a prone position, and so on. On the network you will find many video tutorials that demonstrate the technique.
Squats If you do not know how to build up at home, then remember that it is necessary to train the whole body, and not its individual parts. Without cargo, everything is extremely simple, but watch your back and technique. Keep your back straight and your knees should not protrude beyond your socks. Strongly deep squats are not needed, because you are looking for the answer to the question of how to swing at home, and not how to get injured.
Now let's move on to sports equipment. For men, the above exercises are not enough. More precisely, it can be used to maintain muscle tone, but not as basic training.
So, when deciding how to swing at home, consider a proposal for the purchase of such equipment:
- A bench for a barbell or bench for exercises with a dumbbell. Of course, many construct a structure of stools, but it is impossible to change the angle of inclination in this case. But in order to increase the load on the press, an inclined bench is needed.
- Dumbbells. The ideal option with collapsible weights, since you can’t immediately lift heavy dumbbells, but to acquire a large set, starting with light weight and ending with a large one, is impractical. And the place to place such dumbbells is not always enough.
- The barbell. This equipment is optional, but you may need it later to develop the pectoral muscles, arms, and back.
By the way, swinging your back at home is also realistic, but for this we need dumbbells and a barbell:
Dumbbell pull to stomach with one hand. First, we do the approach on one hand, and then immediately on the second, without a break. The advantage of this exercise is a large range of movements, as a result of which the latissimus muscle is well developed.
The pull of the barbell to the stomach is one of the main exercises for the latissimus dorsi. The first approach is done with half the working weight, which is a warm-up. Starting position - curved back, knees slightly bent.
Pulling on the horizontal bar with a wide grip to the chest. Of course, we will not find the horizontal bars at home, but a sports field is often nearby . For the development of back muscles - this is ideal. If the exercise is easy for you, then use the extra weight.
We briefly examined how to swing at home. It can be seen from the above that the result can be without professional equipment. In conclusion, we can only add that not a single workout will have an effect without proper nutrition, so pay attention to this nuance.