How to pump up muscles at home. How to quickly pump up muscles at home

For most women, male power and attractiveness are associated with an inflated relief body. It is a well-built sports figure that indicates that a man is healthy and full of energy, which means that he can become an excellent partner in the future the father of the family. Not surprisingly, many men, especially of a lean physique, tend to pump muscles as quickly as possible and increase their attractiveness in the eyes of the opposite sex. But here's how to pump up a beautiful body to a man ( top  or all the muscles of the body)? Where to begin? How to choose the right training program? And for how long can you get the body of your dreams? The answers to these and other important questions we will try to give in our article.

It is widely believed that a guy at home can not achieve a sporty physique. In fact, good motivation and dedication prove otherwise. A striking example of this is young people with a sporty physique who do not attend specialized gyms, but are actively involved in the horizontal bars near the house.

Before you start strength training, you need to understand that it will take more than a month before the lean body has a beautiful terrain. Quickly inflate the sports body is possible only on one condition - using harmful chemical additives that give a temporary effect and often have a negative impact on health. So, be patient, motivated and enthusiastic, and start your journey to a healthy and beautiful body without chemistry.

The first thing you need to start with is to develop a plan for your training. This will help you advice from coaches and examples of exercises from the videos we prepared. The plan of classes should be based on the goals that you set for yourself. Want to lose weight? Then be sure to perform a minimum of 20 minutes of cardio before the main workout, which for beginners should last no more than 35-45 minutes.

Even if your task is only to dial muscle mass, do not neglect the light cardio, because it helps to warm up the muscles before work and improves metabolic processes in the body. First, select 3-4 basic exercises, each of which will need to be performed 12-14 times in 2-3 approaches. The base includes: push-ups from the floor, squats with weight, bench press, pull-up, lifting weights over the head (army press), attacks with weights.

Ideally, you can buy a set of collapsible dumbbells, which allow you to do exercises with different weights. But for many exercises you can use more budget options. For example, squats with weight can be performed with a heavy backpack on the shoulders or with a bag filled with sand. For exercises on the upper body you can use ordinary bottles with water of different capacities. Perform power training  2-3 times a week and do not forget to eat right.

1. Break 3 main meals at 5, and try to eat every 2-3 hours. Such a diet will accelerate the metabolism and allow the products to be better absorbed.
2. Increase the amount of protein and carbohydrate food in the diet. Their ratio in the menu should be 1: 2. That is, 100 grams of protein should account for 200 grams of complex carbohydrates.
3. Take carbohydrates in the morning, and proteins in the second.
4. For dinner, give preference to dishes from casein protein (dairy products), which is well absorbed and will nourish muscles all night.
5. Do not forget to drink plain clean water, because it helps improve metabolic processes and reduces the risk of many health problems.
6. Eat protein, both animal and vegetable. Do not forget that some important microelements and vitamins are contained exclusively in legumes.
7. Try to eat every day at the same time: this regime improves the digestive system and speeds up metabolism.

Thinking about how to pump up the body, many make a choice in favor of the gym. It has all the means to quickly build muscle mass. However, at home, you can also achieve certain results to increase muscle. To do this, it is desirable to have a bar, which will help to strengthen the muscles of the body faster and more efficiently.

How to pump up the body quickly?

In order to significantly increase muscle mass, a large load on the muscle groups is needed. You need to train three times a week for one and a half to two hours. In one day, attention should be paid only to one or two muscle groups. Exercises are performed in 2-4 sets of 8-12 repetitions, depending on the physical capabilities and body kit.

How to pump the body at home?

We break all the exercises into three workouts a week.

1. The first workout may include exercises for inflating the muscles of the legs. For this purpose, running exercises, squats with cargo are suitable. On the same day, we introduce exercises for the development of the shoulders: pull-ups, dumbbell bench press sitting, dilution to the hands with dumbbells.

2. The second training. On this day, train the muscles of the chest, biceps and triceps. A detailed description of the exercises for strengthening the muscles of the chest can be found in the video. To strengthen the biceps and triceps perform the following exercises:

• in each hand you need to take the weighting and alternately bend your arms in the elbows;
• in a sitting position with widely spaced legs, one must take a dumbbell in one hand and perform an extension-flexion of the arm.

3. The third training is dedicated to the muscles of the press and back.

Pump muscles - which of the men would not want this? A beautiful powerful body allows a man to gain confidence in himself and easily solve complex male problems.

Therefore, men go to the gym, and not having this opportunity are looking for ways to properly pump up muscles at home.

It should be noted that to pump professional bodybuilding musculature, like Schwarzenegger or Lee Haney, still can not do without the gym. Muscular mass of this level is pumped by a bar of great weight - from 100 kg and more. At home, use a similar projectile is unrealistic.

Nevertheless, it is quite possible to strengthen the healthy, get a strong body at home, without leaving the room. The proposed set of exercises allows you to do this at home while systematically studying.

To complete the complex, you will need:

1. Horizontal bar. This projectile fits into any room. You can hang a stationary flat at home, you can buy a removable, fixed in the doorway.
2. Bars for push-up. They can be fitted at home to the wall, and can be made portable by strengthening two chairs with high backs.
3. A set of dumbbells with removable rings. The weight of the heaviest dumbbell should be at least 32 kg.
4. Sports mat or karemat for doing exercises on the press.
5. A wooden bar 10x10, 50 cm long, for performing calf muscle exercises. Replacement - a high threshold of the house or a ladder step.

The complex consists of six cycles (working days) and one weekend.

The training of each working day begins with a warm-up and ends with exercises for the press.

First work day

Warm up:

1. Circular rotation of the head 20 times to the right and to the left.
2. Slopes forward. The palms reach the floor. Legs in the knees do not bend. 20 inclines.
3. Torso bends to the right and left in the vertical plane alternately. Tilts are made with effort, fixing the final position 1-2 seconds. 20 times in both directions.
4. Circular torso rotations 20 times in both directions.

Isolation exercise, calf muscles: initial position  (IP) - standing upright, feet in parallel, placed at a distance of one and a half times the width of the foot. The back is straight. Socks on the bar. The heels hang down. Hands are fixed to maintain balance. One leg is relaxed, it controls the movements. The loaded leg is completely lowered by the heel downwards.

On inhalation - lifting the whole body with the calf muscle of the loaded leg to the extreme upper position. The position is fixed for 1-2 seconds. On exhalation, the body descends to its lowest position, with the foot pressed down.

Below - fixing 1-2 seconds. Three sets of 12 repetitions per foot. Between the approaches 1-2 minutes.

The main unit is squats:

IP - standing. The back is straight. The distance between the feet is one and a half times the width of the foot. Stops in parallel. The heels are on the rise 3-5 cm, the hands are lowered. The weight of the body on one leg, the other controls the load.

On inhalation - squatting on the loaded leg to the final lower position. Fixing 1-2 seconds.

On the half-exhalation - rise to the position of the thigh parallel to the floor. Fixing 1-2 seconds.

Squatting to the lowest position with the air intake. Fix for 1-2 seconds.

On exhalation - lifting to the extreme upper position. Fixing 1-2 seconds. The number of repetitions - 8 for each leg, alternately (8 - right, 8 - left). Three approaches.

IP, as in the previous exercise:

IP - standing. The back is straight. Legs at a width of 40 cm. Socks are outwardly bent at 45 °:

1. On inhalation - smooth squatting on both legs in the lowest position. Fixing 1-2 seconds.
2. On exhalation - a smooth rise to the position of the thigh parallel to the floor. Fixing 1-2 seconds.
3. On inhalation - smooth squatting in the lowest position.

Repeat 30 times or until burning in the muscles.

Three approaches. Rest between sets 1-2 minutes.

Isolation exercise, biceps: IP - standing. Feet together. Hands along the trunk. Palms forward. In the hands of dumbbells. The initial weight of the dumbbell is from 5 kg.

Simultaneous bending of hands with dumbbells in the elbows.

During the bending of hands with dumbbells, the shoulders do not move.

Three sets of 12 repetitions.

Training press: IP - lying on his back on the karemate. Hands along the trunk, raised above the floor. Legs together, raised above the floor. The head is also elevated.

On exhalation - the body rises, legs bend at the knees, the hips are pulled to the trunk.

Feet and hands move parallel to the floor.

In the upper position, the body is fixed for 1-2 seconds.

Inhaling torso drops, legs unbend. Return to the FE.

The abdominal muscles do not relax.

Three sets of 30 repetitions.

The second working day

Warm up.

The main block is deltoid muscles:

IP - standing. Hands are lowered. In the hands of dumbbells. The initial weight is from 5 kg.

On exhalation - lifting of direct hands through the sides - upwards, before the contact of the back sides of the hands.

Three sets of 8 repetitions.

IP - standing. Hands are lowered. Brushes are deployed backwards. In the hands of dumbbells. The initial weight is from 5 kg.

On exhalation - lifting of direct hands forward-upward.

Three sets of 8 repetitions.

IP - standing. In the hands of dumbbells. The initial weight is from 15 kg. Shoulders are lowered, forearms are raised. Dumbbells parallel to each other at the level of the head.

On exhalation - simultaneous lifting of dumbbells above the head.

Three sets of 8 repetitions.

Isolating exercise, triceps: IP - standing. In the hands of dumbbells. The initial weight is from 12 kg. Elbows up, dumbbells pressed to the back. Palms - to each other.

On exhalation - the simultaneous lifting of the forearms above the head.

Elbows do not move.

Three sets of 12 replicates.

Press training: IP - lying on the back. The legs are bent, fixed. Hands behind the back of the head, elbows are divorced.

On exhalation - lifting of the right elbow up, the head turns to the left. Torso elevation by 45 °. Fixing 1-2 seconds.

On exhalation - return to the FE.

The exercise is repeated from the left elbow.

Three sets of 20 repetitions for each side.

The third working day

Warm up.

The main block is the back muscles:

Pulling on the bar with a wide grip behind the back before touching the crossbar with the back of the head.

Three sets of 10 repetitions.

As you master the load increases by using weights of 5 kg.

Pulling on the bar with a narrow reverse grip until the sternum touches the crossbar.

Three sets of 12 repetitions.

Pulling on the bar with a wide grip until the sternum touches the crossbar.

In process of development, weights from 5 kg are applied.

Three sets of 12 repetitions.

Draft of dumbbells in tilt: ИП - forward tilt. Torso parallel to the floor. The back is straight. Hands with dumbbells are lowered down. The initial weight of dumbbells is from 25 kg. The palms are turned towards each other.

On exhalation - dumbbells pull up to the stomach. Fixing 1-2 seconds.

Three sets of 10 repetitions.

Press training: IP - lying on the back. The legs are bent at the knees. The feet are not fixed. Hands on the back of the head.

On exhalation - lifting the torso by 45 °, the loin does not come off the floor.

The chin touches the chest, the spine bends.

The elbows curl in front and, if possible, touch the hips. Fixing 1-2 seconds.

On exhalation - the body returns to the FE.

The muscles of the press do not relax.

Fixing 1-2 seconds.

Three sets of 30 repetitions.

The rest time between the approaches is 1-2 minutes.

Fourth working day

Warm up.

The main block - pectoral muscles:

IP - lying down. Feet together. Hands on the floor. The fingers are turned inwards by 45 °. The distance between the palms is wider than the shoulders. The chin is raised forward. The pelvis is slightly raised - by 15-20 cm.

At the inspiration, the elbows move forward, the body smoothly descends, touching the collarbones of the floor between the palms.

On the half exhalation the body smoothly rises to half of the straightening of the hands. Fixing 1-2 seconds.

The trunk descends to the lowest position with the air intake.

On exhalation the body gradually rises to the extreme upper position. Fixing 1-2 seconds.

PI - as in the first exercise.

On inhalation - a smooth lowering of the trunk down.

Three stops for 1 second.

At each stop, breathing is delayed.

The fourth stop is the lowest position. Only here is the end of the inspiration.

On exhalation - a smooth rise of the trunk in the FE. Fixing 1-2 seconds.

Four approaches for 10 repetitions.

IP - as in the first two exercises.

On inspiration - smooth lowering of the trunk in the lowest position. Fixing 1-2 seconds.

On exhalation - a smooth rise of the FE.

Fixing 1-2 seconds.

Four sets of 12 reps.

Attention: during all push-ups, in all exercises, the triceps should be as relaxed as possible. All attention is concentrated on the pectoral muscles. Thoracic muscles  should not relax in all positions.

Rest between sets 1-2 minutes.

Rest between exercises 3-5 minutes.

As far as training, the load increases by weights from 5 kg.

Exercise for the legs: IP - standing. Legs shoulder width apart. Hands on the back of the head.

At the inspiration - a smooth full squat.

On exhalation from squatting - zaprygivanie on a bench or a low sofa.

As you master - the height of the jump increases.

Three sets of 15 repetitions.

The rest time between the approaches is 1-2 minutes.

Training press: IP - vis on the bar. The legs are slightly bent.

On exhalation - raising of legs to touch the lifts of the crossbar.

The muscles of the legs are as relaxed as possible.

All attention to the work of the press.

Four approaches for 12 repetitions.

The fifth working day

Warm up.

The main block is the back muscles:

1. Pulling on the bar with a narrow reverse grip without weighting. Three approaches for 12 repetitions.
2. Pulling on the bar with an ordinary grip. Hands on the width of the shoulders. Three approaches for 12 repetitions.

Exercises for deltoid muscles:

IP - standing. Feet together. Hands are lowered. In the hands of a dumbbell weighing 3-5 kg.

Intense rotation with straight back hands.

Three sets of 30 repetitions.

PI - as in the first exercise.

Intense rotation with straight arms forward.

Three sets of 30 repetitions.

Press training: IP - lying on the back. The legs are bent, fixed. Hands with dumbbells behind the head. Weight from 5 kg.

On exhalation the body rises.

The loins come off the floor.

The spine is straight.

The upper position is the touch of the sternum.

Three sets of 10 repetitions.

Sixth working day

Warm up.

The isolating exercise of the first working day is the calf muscles.

Exercise for the triceps: push-up on the uneven bars. Three sets of 10 repetitions.

The training of the press is an exercise from the cycle of the fourth day.

The seventh day is rest.

Proper nutrition as a prerequisite for muscle growth

For muscle growth, it is necessary to provide the body balanced nutrition. The building material for muscles is protein, so its share in the diet should be significant.

A lot of protein is found in meat of low-fat fish, white chicken meat. Eggs, cottage cheese, dairy products are also an indispensable source of building material for muscles. Herbal protein  rich in mushrooms, legumes, lentils, spinach.

It should be remembered that within one and a half hours after training, the "protein window" opens up in the body, when protein food is most intensively digested and processed into muscle tissue.

For proper assimilation of proteins, it is desirable to mix them as little as possible with carbohydrate products. The principles of separate nutrition are very relevant in the process of the correct set of muscle mass.

Even for the normal assimilation of any products, the body needs oxygen. Therefore, fresh air is a prerequisite for proper muscle pumping.

To pump the muscles at home, you need the main thing - perseverance and systematic training.

How to pump up the body quickly?

Many men and young people, especially in the summer, are interested in the question of how to pump up a beautiful body, so that girls stare, and other men envied. So, how to properly pump the muscles of the body and how difficult is it? This question can be answered like this: it's simple, and difficult at the same time. Why simple? Because there is a lot of exercises for each group of muscles, and even if a person has some limitations on health, you can always replace one exercise with another, no less effective. Why is it difficult? Because, perhaps, one of the most difficult things in the world is self-discipline and education of the will. Do not give up, do not break when it's hard, it's available to everyone and a few at the same time. Only a few achieve the result. You just need patience and work - that's all.

In fact, no one is able to teach you how to tolerate and overcome yourself. Here, other people's words and examples are useless. Train your will and temper it day after day only you can. The key word here is motivation. If those guys you see sometimes on the street could do it, then they had an incentive to do it. So, you can, if you find a good motivation. It can be a desire to please, stand out, take care of your health. The main thing - there must be a stimulus and willpower. If you do not learn to tolerate before bodybuilding begins to bring you joy, then nothing more can help you. We have devoted a lot of time to the question of patience and will, because this is the main thing in such studies. The person who has brought up the will will achieve everything he wants.

Often asked if it is possible and how to pump up the body quickly and how to pump the body for a month at home. It is possible to pump quickly, to pump up qualitatively for a month - no. Do not believe those who say that in a month you will see serious changes. The changes will be with correct and constant training, but, most likely, not as significant as they say. In general, the pumping of muscles can be compared with the habit, which must be given a daily push. It's like running in the mornings - nobody wants to get up from a warm bed, even to a person who runs for 10 years in a row. But it is necessary to overcome yourself and run two hundred meters - there is joy. So here it is - to start doing some exercise - and in a minute or two you will begin to experience the same pleasure. But not at the beginning of classes. Let's go directly to the process.

To develop different muscle groups perfectly helps such a familiar exercise since childhood, like pulling. It is he who is most often given attention in schools. It would be good, but you need to properly perform it, that is, rhythmically and without jerks. So if you have a horizontal bar at home, it is recommended that you do this exercise regularly. If there is no horizontal bar at home, it will probably be somewhere nearby - it's even better to study in the fresh air. When pulling, muscles such as the biceps, triceps, wings (the latissimus muscles of the back), the muscles of the forearm's chest and even the press are involved. If your muscles are weak and you can not pull yourself up, the following articles on inflating certain muscle groups may be helpful.

•   You will find useful information on how to pump your biceps;
•   all about pumping triceps;
•   a lot of useful information about inflating the muscles of the back.

I think you will learn as much useful information for yourself and from other articles in the section "Exercises and training". Here is the link to the section:. These articles will help you better understand how to pump up the muscles of the body and how to properly pump up the body.

The second useful exercise is, of course, all known push-ups. In this exercise, triceps also work, and also the muscles of the chest and the front humeral deltas. When pushing away from the floor it is important to evenly lower and rise and evenly breathe at the same time. If you press your fists, this will increase the effectiveness of the exercise. As for pulling up, and for push-ups, the most important advice is not to overdo it at first. You can not give one hundred percent, otherwise it will be almost impossible to force yourself to practice again. Do one approach with a few pull-ups (say 2-3) or push-ups (say 10) and then rest for two or three minutes. Then a new approach and rest again. If you are doing it for the first time, two approaches will be enough. Gradually increase the load.

The next useful exercise is squats. They can be done both without load, and with additional load. Of course, in this case it is also useful to apply the methodology of several approaches and rest between them. Also, there are exercises for individual muscle groups that will help you pump up the relief body. To inflate the muscles of the abdomen and back, the following exercises. To pump your back, you can lie on your stomach, slipping your legs under a sofa or other support, and slowly bend, lifting and lowering the upper body. You can also start with several cycles in one approach. To inflate the muscles of the press, you can apply an exercise such as twisting - lying on the back, legs bent at the knees. It is necessary to lift the upper part of the body slowly, while the loin should touch the floor. To begin this exercise, beginners are also recommended several times per approach. You can watch the video how to pump up the body - there are a lot of such videos on the Internet.

Finally, let's say a little about nutrition. Do not abuse artificial additives - just eat enough of natural protein food of animal and vegetable origin. This meat, fish, poultry, eggs, as well as nuts, seeds and legumes. By the way, compliance with the regime and the absence of bad habits contribute to the qualitative and natural growth of muscles. After the exercises, it's a good idea to rest, but not to sleep, but, for example, to walk slowly. We hope that we answered the question of how to pump up the body.

Today I will answer the question: Hin fact, this is a very important issue, since most men can not afford to visit gym. The reasons can be different: from lack of time, to lack of money. But, despite this, they want to have a beautiful and fit body.

How quickly to pump up muscles at home?

What is needed for this?

For what would be you can pump up muscles at home, you need:

1. motivation (without it anywhere)
2. training equipment

Important to understand , that motivation and perseverance play an important role in home trainings. Even if you do not have training equipment now, this is not a problem, at the initial stage you can do with ordinary items (for example, plastic bottles filled with water or sand, a backpack filled with books or something else, etc.).

With regular lessons you can gain muscle mass, increase stamina and strength of muscles.

FOOD:

It is very important that you would eat right, because in order to make your body beautiful, there will not be enough trainings. In percentage terms, the question is: How quickly to pump up muscles at home?  - You can relate the most to nutrition, because proper nutrition  - this is approximately 70% of the success in the recruitment of muscle mass!

Now I will list the basic rules of nutrition and what you can eat, and you will already make a diet individually for yourself.

Fundamental rules:

• eat it those 5 - 10 times a day
• drink 2 - 4 liters of water per day
• refuse from food debris (mayonnaise, ketchup, sugar, etc.)
• consume 2 g of protein * 1 kg of body weight
• use 0.5 - 1g of fat * 1kg of body weight
• consume 4 g of carbohydrate * 1 kg of body weight
• be sure to have breakfast

What you can eat ( best products  power supply):

• me co (chicken, beef, rabbit, turkey)
• fish and seafood
• eggs of chicken (yolks in a limited amount: 1 - 3 pcs per day)
• dairy products (cottage cheese, cheese, milk)
• beans (beans, peas, lentils)
• nuts, seeds
• porridge (oatmeal, buckwheat, rice)
• macaroni from durum wheat
• bread from wholemeal flour (do not get carried away, enough 1 - 2 pieces a day)
• honey (1 - 2 teaspoons per day)
• vegetables (you can eat vegetables as much as you want)
• fruit (do not get carried away with fruits such as bananas, grapes, peaches, melons)

IMPORTANT: If you do not get yourself to choose a menu with the correct ratio of proteins, fats and carbohydrates to your own body weight, then I can help you with this. If you want me to pick up your individual menu (calculated all by grams and time), then contact me through this page -\u003e

TRAINING:

Now let's talk nro training. How can you quickly pump up your muscles at home  without training? But, that would give training results, you need to train intensively, exercises to perform with the most ideal technique and try not to skip training.

You will be training 3 times a week for 45 minutes. Rest between sets is 60 seconds. The duration of this program is 8 weeks. The purpose of this program is to prepare your body for stronger and meaningful loads.

So, the training itself:

1. Razminka 5min
2. Pulling up a wide grip to the chest 4 * 15
3. Pulling up with an average back grip 3 * 15
4. Squatting (with bottles in hand or with a backpack over your head) 6 * 30
5. Push-ups from the floor with a wide grip 4 * 20
6. Push-ups from the floor head down 3 * 20
7. Push-ups on the uneven bars 4 * 15

The preparatory stage has been completed, now you can start more difficult trainings! You will train 3 times a week, for 45 minutes. Rest between sets is 60 seconds. Before, you trained the entire body at a time, and now we break it into 3 working days:

• press, back, biceps
• legs, shoulders
• press, chest, triceps

Monday:

1. Workout 5min
2. Twisting on the floor 4 on a maximum
3. Hyperextension on the bench 4 * 15
4. Pulling up a wide grip to the chest 4 * 10
5. Thrust dumbbells with one hand in a slope 4 * 10
6. Pulling by an average reverse grip 4 * 10
7. Lifting dumbbells to the biceps while standing 4 * 10
8. Hammer 4 * 10