Many have a desire to play sports, but they do not have the opportunity to attend gyms where there are professional instructors, so they need an individual program to build muscle. Having such a program, it is quite possible to conduct all sports at home. At the same time, it is also possible to achieve significant results when building muscle mass or, conversely, shedding excess weight, as well as during the overall recovery of the body.
Many experts argue that the program for pumping muscle at home is ineffective and will not bring great results, but this is not true. If you want to play sports, even without the availability of professional simulators, a person can achieve what he wants. Of course, a program for pumping up muscles, selected by a professional and run on professional equipment, can be more effective, but much depends on your diligence.
The program for pumping up 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 weights or make basic home exercise machines, for example, the same bar post and an inclined bench. If you have such a simple simulator, the program for pumping up muscles can expand much.
Do not immediately start exercising with extra weight. First you need to achieve a clear and easy implementation of all exercises with your own weight, and then you can gradually increase the additional weight and, thereby, the load on the muscles.
If you decide to increase your muscle mass, then you need a special program for muscle growth. Such exercises must be performed with weights. You can make them yourself. In this case, you can make a design, which will be adjusted weight. It is also easy to make a crossbar and folding bars in the house.
Having several dumbbells, a horizontal bar, parallel bars and a bench at home, you can load a variety of muscle groups, and with a competent approach to performing exercises and proper nutrition, after a short period of time you will see that muscle tone has significantly increased.
Here is a list of exercises that you can perform at home during training:
For pumping chest muscles
- bench press on a horizontal surface, it is necessary to perform 3-4 approaches in each approach for 6-9 reps;
- layout of dumbbells lying on a horizontal bench, 3 sets of 6-9 repetitions in each are also performed;
- the same exercises can be performed on an inclined 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 varied load, the bar can be held either in front or behind.
For the abdominal muscles
- the most effective are raising the body from a prone position, also this exercise can be performed on an inclined board;
- for complication, weights can be used; make body turns with every lift.
This is an approximate workout 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 to warm up certain muscles, and the other two to perform with maximum load.
For people living in a private home, training at home is even easier. In addition to dumbbells, they have the opportunity to use the barbell, as there is more free space in the courtyard of the house. Here it is already possible to create conditions for playing sports no worse than in the gym, even having the simple, but effective simulators mentioned above. Unlike a professional gym, in which there are many new simulators, and you can simply waste your time choosing the one that suits you, at home when using dumbbells and a bar 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 carry in the team;
-lack of professional equipment.
Of course, in a sports club where there are professional trainers, you can always be told how to perform the exercises correctly, their sequence, they will calculate the weight you need, especially if you do not have special knowledge in this area. And at the first opportunity to engage in a sports club do not miss it.