Simple truths
People are wondering - how to quickly pump up at home? To get a positive result, it is not necessary to visit the gym every day and use strength equipment. The main thing is the correct exercise technique and patience.
Let's take a look at three steps to a perfect body.
1. Training with your own weight
The meaning of the training is to perform a set of exercises taken from the rhythmic gymnastics course:
push-ups of different versions, pull-ups with different grip, squats, tilts in different directions, lunges, both classic and reverse, body lifts.
Classes are held 3 to 5 times a week.
Between sets, you need to do a half-minute rest.
2. Aerobics, cardio
This will help get rid of the hated pounds. Workouts are best done 5 times a week. Duration - 30 minutes. You can start with a bike or a quick walk. Over time, the load should increase. It also speeds up the metabolism.
3. Proper nutrition
To achieve a positive result, training alone is not enough, it is also important to use a diet. It is better to eat in small portions, this will reduce appetite and speed up metabolism. You need to eat carbohydrate and protein foods before and after class. Foods should contain complex carbohydrates, proteins and healthy fats. It is better to eat food in which there are no additives contraindicated by doctors.
Exercises
At home, you can increase muscle mass if you do the following exercises:
Push ups
There are different execution techniques that work the whole body. You need to do the maximum number of times. To complicate the technique, it is done on one hand, with movement, with a different setting of the upper limbs. Push-ups will help not only build muscle, but also say goodbye to extra pounds.
Jumping rope
The main advantage is the ability to perform the exercise in any convenient place. This will help you burn fat. You can do double jumps, with a turn, with an easy step.
Pull-ups
They will help in not only building relief muscles, but also increase the strength of the biceps and back. To enhance the effect, the exercise is performed with different distances between the arms.
Bike in the air
You need to lie on your back and raise your legs. Hands are located behind the head. Bend your knees at a 90-degree angle. Place the eggs parallel to the floor. The shoulders are lifted off the surface. Together with them the head. Then they begin to do an exercise that resembles twisting the pedals of a bicycle. Another option is to bring the right elbow to the left knee to pump the lateral muscles.
Breeding dumbbells in different directions in an incline
Torso at a 90-degree angle to the floor. Don't slouch! The back should be straight, but slightly arched at the lower back. The palms are turned to each other, and the arms are straight. The elbows are flexed at a 90-degree angle at the joint. While moving up, keep your arms perpendicular to the body. They don't go back or forward. Dumbbells are raised as high as possible.
Press
It is necessary to sit on the floor, bend your knees at a 90-thoracic angle. Then they lean back, but do not lie down. When lifting, the body turns to the right, then to the left. Do not let your back drop to the floor.
Breeding dumbbells lying
The upper and lower regions of the pectoral muscles are being worked out. There is a separation between the muscle fibers of the chest.
Recommendations
There are two important things to focus on:
Proper nutrition.
Exercise type.
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To achieve a positive result, you should adhere to the following tips:
Strength training.You need to focus on a few effective types of activities. Working weight should be increased every week. You can use the basic programs of such classes.
Correct diet. Without special nutrition, training will not bring the desired effect. It is important to eat slow carbohydrates and follow a regular diet plan. For every 2 sets, consume 5 grams of carbohydrate food to build muscle glycogen.
Run. You should run 2 or 3 p. in Week. It will not require much time from you, but it will significantly improve the result. Running will help you to exercise your muscles and get rid of the hated pounds.
Healthy sleep. When a person sleeps, the energy balance of the human body is restored. With chronic lack of sleep, the emotional state and well-being worsens. Protein synthesis is also reduced. You need to sleep at least eight hours a day.
Regular exercise. Do not skip classes, as this will affect the result.
Give up alcohol and smoking. Bad habits delay the growth and recovery of muscle fibers. Alcohol removes minerals and vitamins from the human body along with it. Smoking affects the quality of sleep and the breathing system.
If you follow the recommendations, combine training with proper nutrition, you can quickly achieve a positive result.