How to paddle at home. Individual muscle training

Many of the men are not satisfied with their shape and physical shape, often a desire to pump up muscles. The easiest way to do this is to go to a fitness center and contact a trainer who will help you achieve the desired results. However, this requires certain material and time resources. Therefore, many are wondering - how to pump up at home or even how to pour at home for a month. We will not give unfounded hope and reply that it is almost impossible to pump up a month, although positive changes will be noticeable.

So, you have such a desire, like to pour in at home. Just say that one desire is not enough. Most of the attempts that have been made end after a few days of training, as some urgent business appears, you are distracted, and so on. Prepare yourself for the fact that you will have to work hard and hard on yourself to get at least some effect. If you overcome laziness and other non-objective reasons and begin to perform the exercises, the result will certainly be, and the question - how to pump yourself at home will not worry you anymore. The maximum training time will be 1.5 hours. More or less is not necessary.

How to paddle at home. The basic complex of exercises.

The main principle of training is the principle of weight gain. The longer you exercise, the more weight you need to increase. For this, a backpack with various weights can be used. Exercises will be performed on the floor and on the bar.

Before training, spend a five-minute warm-up. Muscles should be warmed before exercise. Having completed an uncomplicated set of techniques, grab the bar of the horizontal bar with your hands, hands at the same width of shoulders and start even without jerks. We breathe in our noses, on the ascent we breathe out, at the descent we breathe in. The main thing here is the uniformity of the exercise. Think in advance about how you can distribute forces to all approaches. Having made an odd number of pull-ups, we change the position of the hands and grab the crossbar from above. Also, we repeat the odd number of pull-ups evenly and with the same speed. Exercise should be matched with proper breathing.

The next exercise is push-up from the floor. We take the same backpack and do push-ups an odd number of times. The breathing system is the same as when exercising on the crossbar. You can start with five push-ups for the approach between which you rest lying on your stomach. At the same time put your hands under your head.

For pumping the muscles of the back, find a good leg support and lie on your stomach. You can put a backpack on your back. Then do not quickly make deflections, lifting the upper part of the body so that you could grasp your hands with the toes of the legs, bent at the knees.

To pump the muscles of the press at home, you need to lie on the floor, bend your knees at a right angle and make uniform body lifts, then deviate back. On the next ascent, turn the body to the left, then to the right, then back straight and so on. Do not be zealous, otherwise the next day you can greatly regret it, but we do not need it.

The next exercise is squats. To increase their effectiveness, take some load and start doing the exercise, holding it on the arms outstretched in front of you. The legs are shoulder width apart. We crouch slowly and slowly. 13 - 15 sit-ups for one approach - this is quite enough.

After completing a set of exercises well, breathe, you can lie down, but, in any case, do not sleep. You can make a leisurely walk or eat a little. The fact that you need to eat more food containing protein, everyone already knows. To increase muscle mass is very useful porridge. They will also help restore strength. Also, do not forget that the muscles must be restored after training.

Daily hardworking performance of a complex of simple exercises will bear fruit in the decision of a difficult task - how to be pumped up at home.