Many have the desire to play sports, but they have no opportunity to go to gyms where there are professional instructors, so they need an individual program for inflating the muscles.With this program it is possible to spend all sports at home.It is also possible to achieve significant results in building muscle mass, or, conversely, dropping excess weight, as well as during the body's general health.
Many experts argue that the program is inefficient pumping of muscles at home and not bring great results, but it is not true.If you wish to play sports, even without the presence of professional trainers can achieve the desired person.Of course, the program for inflating the muscles selected and performed by a professional with professional equipment, may be more effective, but much depends on your diligence.
program for inflating the muscles at home can consist of various exercises, such as various jumping exercises, pull-ups, push-ups, sit-ups, drill press.To complicate the exercise, you can apply a variety of weights or do basic home exercise equipment, for example, the same rack barbell and an inclined bench.If you get such a simple simulator program for inflating the muscles can greatly expand.
Do not immediately start to exercise with the extra weight.First it is necessary to achieve a clear and easily perform exercises with all its own weight, and then can gradually increase the additional weight and, thereby, the load on the muscles.
If you decide to increase your muscle mass, you need a special program for muscle growth.Perform these exercises it is necessary to lift weights.They can be made and most.It is possible to make the design, which will be governed by wt.It is also easy to make in the house bar and folding beams.
With home a few dumbbells, bar, parallel bars, and the bench can be loaded with a variety of muscle groups, and the correct approach to the exercises and proper nutrition you are after a little period of time to see that the muscle tone has increased significantly.
Here is a list of exercises that you can do at home during the training:
for pumping the chest muscles
- bench press on a flat surface, it is necessary to carry out 3-4 approaches in each set of 6-9 repetitions;
- wiring dumbbells lying on the horizontal bar, is also performed 3 sets of 6-9 repetitions each;
- the same exercises can be performed on an incline bench, it will be pumped at a different group of pectoral muscles.
for leg muscles
- the best exercises for legs are squats, sit-ups can be done with or without weights;
- to create various load rod can be held, or the front or rear.
for abdominal muscles
- are the most effective lifting the torso from a prone position, and this exercise can be done on an inclined board;
- can be used to complicate complication;at each increase of the body to make turns.
This is a sample workout plan, and each must choose exercises for themselves.The main thing is often to change the order of their performance so as not to be addictive muscles.The most effective approach is to carry out first for warming up the specific muscles and the other two carry maximum load.
For people living in a private home, training at home even easier.They have the opportunity, in addition to dumbbells and barbells to use already, as there is more space in the yard.It is already possible to create conditions for sports is not worse than in the gym, even with the above simple but effective trainers.In contrast to the professional gym, which has a lot of new simulators, and you can just spend time aimlessly, picking the one that you want, at home using dumbbells and barbells you get the same effect, but much faster.
disadvantages of sports in the home are:
- the presence of insufficient space for training;
-complexity overcome psychological fatigue, which is easier to bear in a team;
-lack of professional equipment.
Of course, sports club, where there is a professional coach, you can always tell how to do the exercises, their sequence, calculate the required weight for you, especially if you do not have expertise in this area.And at the first opportunity to engage in a sports club do not miss it.