- - mat;
- - weight (backpack with books).
build muscle at home without the use of simulators quite possible, but for this you should spend at least an hour a day for exercise.For a positive result to artificially increase the weight in the classroom, such as wearing a backpack filled with books.What matters is that in addition to your own weight was still any load.
effective way to build muscles - push-ups.It is advisable to carry out this exercise on a clenched fist.Cross your feet on the back hang the goods in the form of a backpack or other weighting material.Inhaling, slowly lower, then exhale rise.And the rise should b
e two times faster than the fall.Push-ups until complete exhaustion.This exercise involves the triceps and chest muscles.The wider your hands are placed, the more work the upper chest muscles.
To develop the pectoral muscles, perform stretching exercises.To do this, two chairs so that they are slightly wider than shoulders, at collarbones.Cast feet on the sofa, it is desirable that it was slightly above the chairs.Try push-ups at a deep sink straight to the body until you feel a nagging pain in his chest.The number of repetitions depends on your fitness level.Do the exercise 10 times in 4 sets.
next step - the development of abdominal muscles.Spread the mat and lie on your back, bend your knees at a right angle and find support for the feet (your feet under the battery, or under the couch), hands behind his head.Begin to rise slowly, alternate lifting each turn of the body to the right and to the left.Do not immediately laid out in full, or regret it the next morning.Great start can quickly come to naught.
develop leg muscles, you can use the run.But if running is not right for you, for whatever reason, use the tried and true method - squats to be performed efficiently.The back is arched, thighs are parallel to the floor, the foot does not come off the palm.The best effect can be achieved if the squat will be carried out with an additional load (weight should not be large, otherwise it will hurt the back).Start with 20 squats a day and gradually work up to 100.
back muscles also need exercise, exercise can help improve posture and ease the load on the spine.To do this, lie on your stomach, legs, keep straight, toes together, bend your arms at the elbows.Cross your hands and rest against them chin.On the inhale, lift your hands (without lifting the chin), together with the shoulders.On the exhale lower.Repeat this exercise 10-15 times.
Tip 2: How to build simulators without
gym once, or may be too expensive.Perhaps the closest sports club is too far?In any case, it can be used for training dumbbell weights or rubber gripper.But if these simple projectiles available to you - use to create beautiful muscle the weight of his own body.
- - horizontal bar;
- - bench or chair;
- - towel.
Stand under high horizontal bar.Grasp the bar right grip.The wider the grip, the greater the load on the back muscles.Push your back and pinch the blade.Slightly arch your lower back.Tighten the body to the bar, trying to touch her chin.To move was right, pull the bar to the chin, try to pull your elbows to the body.This exercise is working fine muscles of the back and shoulders.
Grasp the bar narrow reverse grip.Perform pull-ups.Try not to rock the body, the movement should be strictly vertical.Grasp the bar so you're working except for the back muscles and biceps more.
Please stop lying position.Hands shoulder width apart, body and legs extended in a straight line.If you are allowing physical training, place your feet on the edge of a bench or chair.This will make the exercise more difficult.To the chest muscles significantly increased in size, perform plyometric push-ups, such as push-ups or push-ups with cotton offset body.
Take the emphasis lying.Slowly lower your body by bending your elbows until the chest touches the floor, then push the body up and jump, move your hands so that the body moved to the side, and his feet were on the ground.Once again, do push-ups and then jump back to the previous position.The combination of slow and explosive loads leads to a significant muscle growth, this is difficult to achieve even in the most advanced simulators.
performs a reverse push-ups to work out your triceps.Take the emphasis on his outstretched hands on the edge of a stable bench.Legs stretched out in front of you and rest on the floor with his heels.The body is straight.Slowly bend your arms at the elbows and lower your body until between the buttocks and the floor there will be 2-3 cm. Straighten your arms and return to the original position.To complicate the exercise and increase the load on the triceps, place your feet on any elevation.For example, try to perform reverse push-ups between the two benches.
to work out the abdominal muscles and the bark, do not need weights.These muscle groups are stabilizers and muscles respond best to a moderate load on the average rate.The best exercises are the usual twist and leg lifts in a vise.
Grasp the bar straight shoulder-width grip.Lift straight legs as high as possible.While lifting the legs Do not swing, do not swing legs to facilitate the implementation by inertia.If done correctly, the housing boom is to remain stationary, otherwise the muscles of the crust will not be involved.
Replace deadlifts with a barbell rod King.Stand up straight and slightly arch your lower back.Move the weight on the foot being worked.Bend the knee of the free leg at least to a right angle, and pull back.Foot support legs turn slightly inward to better maintain balance.Arms hanging freely down.Slightly bend your supporting leg at the knee to stretch the buttocks.Slowly lean forward to brush were below the knees, and then bend your supporting leg at the knee until you touch the floor.Do not lean on the floor, you only need to fix the touch.Straightening, follow movements in the reverse order: first straighten your knee, then lift the body.Repeat.
Perform lunges back with a towel to use quads.Stand facing any support.Loop the towel through it.The towel should be stretched, and arms are fully extended.Slightly bend one leg and the second tear off the floor.This starting position.Bend the supporting leg and removal of the pelvis back.Get down, until the free leg knee touch the floor.After touching back to its original position.
Replace squats squat on one leg.Stand on the edge of the bench with one leg, the other hanging freely.Keep your lower back straight, not rounded up.Squat on one leg, free leg brought forward line.Hands pull the front of the chest, they help to maintain a balance.Lower the hips, as if trying to sit on a chair, the heel of the skating foot does not come off the bench.Knee support leg is not completely straighten, it should slightly energizing.Ideal for 1 to carry out an approach 50-70 squats on each leg.
If you can not learn how to properly perform squats immediately on one leg, try the squat building on a towel.Fix it on any support, stretch and falls into a deep squat on one leg.
- pumped up without simulators