Effective arm exercises without dumbbells for women: how to remove fat without weights?

Progress will be difficult to achieve, but it is possible

Progress in these exercises (where the #1 goal is to gain muscle mass) can be difficult to achieve, especially as you get stronger.
Because you can't adjust the weight you perform the exercise with to create a progression of loads that needs to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells. Luckily, this won't be a problem early on, as there are 2 great ways to increase your load.

The first step is to move from simple exercises to more complex ones (for example, from assisted pull-ups to simple pull-ups). Great. After this, progress in repetitions is necessary. For example, if you can only do 3 sets of 5 reps for some exercises, you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will end and you will no longer be able to add reps, since there will be a high risk of starting to train for endurance rather than for muscle growth.

So what should you do then? Well, you either keep doing what you're doing and never get stronger, build muscle, or figure out a way to increase the load. For example…

• Sports vests with weights;
• Weighted belts;
• Stiffer rubber bands;
• There are rings, TRX loops and others;
• A backpack filled with books;
• Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: adding some extra weight or simply making the exercises harder so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the whole key to effective training.

If you don't do this, you will end up like most people who work out at home without much thought about weights or special equipment... forever stuck at the same weight and muscle size, doing the same thing without changing anything in your training program .

Not fun at all!

Everyone who works out at home has different training conditions and equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer obviously depends on what exactly (what equipment) the person will be working with. But if I had to just guess, I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.

How exercise helps you lose weight

It is a well-known fact that it is impossible to lose weight locally, that is, in a certain place. Subcutaneous fat is distributed throughout the body, although sometimes unevenly. Therefore, the basis for losing weight both in the arms and in the stomach or legs will be the same principle - regular strength and cardio exercises, clean nutrition and sufficient fluid intake.

However, in order to get rid of sagging and flabby forearms, you can still choose a set of exercises that will be included in a general strengthening workout.

It is recommended to make it a habit to walk at least 10,000 steps a day, which at first seems like something very difficult. But soon the loads will become quite feasible, and you can easily even switch to running to lose weight.

Exercises aimed at the arms and shoulders also effectively engage the muscles of the back and thoracic region.

It is important to understand that the forearm consists of biceps, triceps, which are responsible for the relief of the arms, as well as deltoids and trapezius, which form the shoulder

Each exercise can be adapted to work different muscle groups. Also, the same exercise can be more conducive to either pumping up muscles or burning fat. So, to get rid of excess fat, it is better to take a light weight, but repeat the task more times.

Exercise technique

Here is a sample exercise plan for everyday training. Each exercise should be done 3-4 approaches, at least 15 times in each approach.

• The first exercise is dumbbell lifting. Find dumbbells weighing 3-5 kg. Next, you need to sit on a horizontal bench, your back is constantly straight, your shoulders are straightened. Inhale smoothly and lift the dumbbells to chest level. Then slowly begin to inhale and smoothly lower your arms to the starting position. This exercise effectively targets the biceps, shoulders and upper chest.
• The next exercise is pull-ups. For this exercise you will need a horizontal bar. You need to hang on the horizontal bar, the distance between your hands should be a little more than 100 centimeters, your shoulders should be relaxed. Next you need to pull yourself up to the level of the horizontal bar, your chin should be either slightly above the bar or at the same level with it. In this position, you need to hover a little, and then slowly return to the starting position. This exercise is great for developing the biceps, as well as the muscles of the neck, shoulders and back.
• Another effective exercise is the bench press. The optimal weight of the bar is 20-30 kg for beginners; naturally, after several weeks of training, you can increase the weight of the bar by 5-10 kg. You need to take a horizontal position on the bench, then take the bar. Afterwards, the bar lowers to the chest, but does not lie on it, then, as you exhale, lift the bar up. This exercise perfectly develops the muscles of the chest, shoulders, and triceps.

All of the above exercises will help you quickly strengthen and pump up your muscles.

Push ups

You can properly pump up your arms using the best way to train with your own body weight - push-ups.

"Diamond"

This option is the most effective for increasing biceps volume. The transferred body weight to the fingers folded in a triangle can effectively load all parts of the hands.

The correct technique looks like this:

1. Starting position: feet are side by side, thumbs and index fingers are connected in a triangle, elbows are pressed tightly to the sides.
2. As you exhale, you should lower yourself down, bending your elbows, and touch your chest to the floor. As you inhale, rise up, slowly straightening your limbs.

Do 3-4 sets of 18-25 push-ups.

Reverse

The triceps, chest, trapezius and upper back are pumped up very well.

Nuances and rules of execution:

1. It is necessary to place your palms above floor level (on a bench or other elevated surface) shoulder-width apart. The face should be directed upward, the heels should be firmly planted on the floor.
2. Exhale - bend your arms and lower yourself deeply down so that your back remains straight and your legs are straight at the knees. Inhale - return to the top.

It is recommended to do 2-3 sets of 20-25 reps. If you feel confident in your abilities, you can increase the number of sets to four or even five.

Horizontal pull-ups

Even when I'm working on my back at the gym, I choose horizontal pull-ups.

You may have heard of the bent-over barbell row. You grab a barbell, bend over, and pull the barbell toward your chest. This is a good exercise if done properly. But if the weight is heavy, it becomes difficult to perform the exercise with proper technique.

Horizontal pull-ups solve this problem. The technique of performing this exercise is difficult to spoil; weights can be added without the risk of increasing the risk of injury.

In addition to the back, they are also a great workout for the biceps and core.

Watch the video training for this exercise and follow these instructions:

• Lie on the floor under a bar or table.
• Grab the bar or edge of the table so that your palms are facing away from you.
• Maintain tension in your abs to keep your body in a straight line.
• Pull your body up until your chest touches the bar or table.
• Then lower yourself.

Lightweight options:

Pull at the doorway

Traction with a rag

More complicated options:

Horizontal pull-ups with increased leg support

Horizontal pull-ups with weights (for example, a backpack)

Bicep curls with expander

For the last exercise in our series, you'll need a resistance band or TRX.

This isolation exercise is great for completing a biceps workout. Honestly, you probably won't need it if you regularly perform reverse grip pull-ups and horizontal pull-ups.

Instructions for working with the expander:

• Step on one handle with your foot. Take the other one in your hand.
• Allow your arms to hang freely so that there is no tension in the resistance band.
• Push your chest forward.
• Bend your elbows, raising your arms to your shoulders.
• Slowly lower your arms.

Instructions for TRX:

• Grab the handles and lean back. The further you bend, the harder the exercise will be.
• Bend your elbows. The inside of your palm should face your direction.
• Slowly straighten your arm to the original position.

Arm exercises for women with a rubber expander

To complete this complex you will need a rubber shock absorber. The complex consists of 4 exercises, but is very effective. For weights, you can also use dumbbells, as well as plastic bottles filled with water if you don’t have a shock absorber and dumbbells on hand!

EXERCISE 1. Abduction of the arm resting on the knee

Abducting the straight arm upward, resting on the knee with the opposite arm. Choose a resistance level at which you feel it is difficult but possible to perform 12 times.

Technique:

Take a stable lunge position and rest your elbow on the knee of your front leg. The shock absorber is placed under the front leg and the free, straight arm is extended upward.

Working muscles

: triceps, and back muscles: deltoid, trapezius

Number of repetitions

: 3 sets - 12 times, rest between sets 1 minute.

EXERCISE 2. Abduction of the arm up

Abduction of the arm bent at the elbow upward, extension at the elbow joint, resting on the knee on the opposite arm.

Execution technique

: Take a stable position in a split leg position and rest your elbow on the knee of your front leg. The shock absorber is located under the front leg and the shoulder of the free bent arm is parallel to the floor, extension at the elbow joint, raise the forearm up.

Working muscles

: triceps, and back muscles: deltoid, trapezius

EXERCISE 3. Raising your arms up

Raising the arm straight up from the elbow upward in a standing position.

Execution technique

: In a standing position, place the arm with the shock absorber behind your back and firmly hold one end in your hand at waist level.

Working arm, shoulder up, forearm behind the head, arm bent at the elbow joint. The other end of the shock absorber is clamped in the working hand.

Extension of the arm upward against shock absorber resistance. Choose the resistance value that suits you.

Working muscles

: triceps, and back muscles: deltoid, trapezius

Number of repetitions

: 3 sets - 12 times, rest between sets 1 minute.

EXERCISE 4. Narrow grip push-ups.

Execution technique

. Elbows pressed to the body. The exercise can be performed either in a plank or with support on your knees, legs crossed. Do not arch your back, keep your arms straight at chest level, shoulder-width apart.

Working muscles

triceps, and back muscles: deltoid, trapezoid. Number of repetitions: 3 sets - 12 times, rest between sets 1 minute.

I hope you were able to find hand exercises for yourself. All you have to do is do these exercises regularly, and then by summer you won’t be ashamed to put on a T-shirt and show everyone your toned arms. Come back often, there is still a lot of interesting things here!

Summing up

I have combined in this article exercises that can be done anywhere.

These are great for a day when you're training your upper body. But they should be only part of the overall set of exercises (I do not recommend training exclusively your arms, no matter how attractive it may seem!). If you are interested in how to quickly pump up your arms, then I will say that you need to focus on increasing your total body weight and comprehensive training of all muscles. Because our body does not tolerate imbalances and it is difficult to pump up huge arms with small muscles throughout the body.

I've combined these exercises into a superset to save you time. Everything will take you 30 minutes.

A superset, or super series, is when, after finishing one exercise, another immediately follows (without rest). This system works because while the muscles involved in the previous exercise are being restored, others are already working.

The order in which supersets are performed will be denoted by a number, and the combination of exercises into a superset will be denoted by a letter. In this workout, for example, the first superset includes bicep pull-ups (1A) and diamond push-ups (1B). You do 1 set of pull-ups, then immediately a set of push-ups. The superset is over. Rest and start a new superset. Do the next exercise in the series for the triceps, and the next in the series for the biceps. Rest. The same goes for the third superset.

When all the exercises in the program become easy for you, make them more difficult.

Based on materials:

https://travelstrong.net/arm-exercises-without-weights/

Nutrition

Basically, the reasons for replenishment in the arms, sides and hips lie in poor nutrition and poor lifestyle choices. Fat deposits appear in those parts of the body that work the least, because blood flow is impaired there.

The first thing you need to do on the way to reducing body size is to normalize your menu. Fatty foods, smoked foods, fast food, and soda are removed from the daily diet.

https://youtu.be/qaAGC4HsdWU

All this is the main reason for the appearance of cellulite on the shoulders and arms. The main enemy is flour and sweet foods.

They promote fat deposition, and because... In everyday life, the triceps are little involved; fat cells begin to form in the upper part of the body.

The basic principles of losing weight in your hands through nutrition:

1. Drink at least 1.5 liters of water per day. The liquid will help remove fats, toxins, waste and other “nasties” from the body. In addition, the more water you drink during training, the faster the process of replacing fat cells with a layer of muscle occurs;
2. To lose weight on your fingers, arms and shoulders, you need to replace at least one meal with salad or vegetables in another form (but always fresh);
3. It is recommended to eat according to the system of fractions - less is better, but more often. This will normalize metabolism and significantly reduce weight throughout the body.

https://youtu.be/kwNWUDnGbpg

Is it possible to achieve such results at home?

Training at home is definitely effective, as proven by many examples. Of course, it cannot be said that there is no difference between intense home workouts and training in the gym. However, achieving visible results by training at home is an entirely achievable goal.

Why do gym sessions give more significant results? The fact is that progression and growth are determined by increasing the load on a muscle group, and this requires a regular increase in working weight. It is almost impossible to ensure that you have different types of free weights available at home that you can use for exercise. It should be noted that only experienced athletes who have been training for at least two years can constantly train with heavy weights. But at the start, in order to pump up your back and achieve a beautiful silhouette, training at home is quite enough.

Strengthening the forearms

On the horizontal bar

You can quickly and effectively pump up a sculpted forearm on a high bar.

Possible elements on the horizontal bar:

1. Vis. The palms should be placed with a direct grip. You should hang for at least two minutes. You can perform additional exercises: raising your legs, pumping up your abs, hanging on your fingers or a towel thrown over the horizontal bar.
2. Pull-ups on fingers. It is allowed to hold your hands with any type of grip. You need to pull yourself up very smoothly so as not to “earn” an injury. Do 2-3 sets of 6-8 repetitions.

In this case, exercises to pump up your arms can be performed even daily, because the muscles being worked are small and do not require long-term restoration of protein fibers.

It is easier for a man to purposefully pump up his arm muscles with equipment than without it.

The most common exercises include:

1. Wrist flexion. The technique was described in detail above.
2. Holding the weights with your fingers. Standing straight, you need to hold the barbell plates, dumbbells or kettlebell on the middle phalanges. You can add wrist extensions with weights if the static load is not enough.

Professionals recommend doing about three sets of 18-20 reps.

training program without iron.

How to pump up your hands

In professional sports, pumped up fingers and hands are many times more important than shoulders and even biceps. You can work these muscles using equipment or bodyweight training. We present the most common and effective exercises for comprehensive pumping of the hands and fingers.

The exercise is complex and traumatic, so you should perform it with caution if you are not a master of martial arts.

The exercise consists of several stages:

1. Place your palms slightly narrower than shoulder width. Transfer the weight to your fingers so that they do not bend and the phalanges do not change position relative to the floor.
2. Inhale - slowly lower down. You can gradually reduce the number of supporting fingers. To be on the safe side, it is better to lean on your knees at first. Bend your elbows and touch your chest to the floor if you can sink that deep. Inhale – straighten your elbows and return to the prone position.

Perform at least 2-3 sets of 20-22 push-ups.

Hanging with weights

In this case, the metacarpus and fingers are trained. Such activity also has a beneficial effect on the spine, which rests, stretches and gets rid of all blocks and tensions.

Stages and features:

1. Starting position: hanging on a high horizontal bar, palms placed close to each other with a straight grip. As a weight, you can use a heavy backpack, weighted leg cuffs or a kettlebell.
2. With straightened legs, trying not to sway, you need to hang for 80-90 seconds.

This exercise effectively works the tendons and ligaments.

In addition to the hands and phalanges, this exercise pumps up the entire forearm well.

Stages and technique:

1. Sitting on a bench, feet shoulder-width apart, back straight, body tilted forward, forearms with weights resting on hips. Each hand must have a projectile.
2. Perform flexion and extension of the wrists, raising the hand with the equipment up and down. It is advisable to maintain maximum amplitude and fast tempo.

Do the exercise for two to three minutes. Instead of a dumbbell, you can use a barbell or small weights.

How to properly pump your shoulders at home without using dumbbells and barbells

You can pump up your shoulders without iron thanks to any type of tension: isometric, isotonic and eccentric loads promote muscle growth and increase strength and endurance characteristics.

Exercising at home without dumbbells and barbells eliminates the risk of injury when working with heavy weights. However, do not forget about safety precautions, preliminary warm-up and cool-down. At the start, it is recommended to do no more than 15 repetitions of each exercise. As you level up, the number of sets can be increased to 3.

Deltas should be given 1-2 days a week. Indirectly, the deltoid muscles also work when pumping the chest and back

It is important to give sufficient time for muscle rest and recovery, since new cells and fibers grow during the period of recovery, not stress

Safety rules when pumping shoulders

Before moving on to intense and grueling workouts in order to create a beautiful shoulder line, it is recommended to strengthen the deltoids. Preliminary preparation will help avoid injuries and ruptures. According to statistics, injuries to the shoulder joint account for about 45% of the total number of injuries.

We pre-strengthen the deltas

Below are a few tips to help strengthen your deltoids and avoid injury:

» Warm-up. Various swings and rotational movements will help prepare the muscles for serious loads. It is recommended to also include an imitation of pull-ups in the warm-up complex. Exercises must be performed smoothly and at a slow pace. It is recommended to move on to complex exercises only after mastering the basic types of load. Use of gloves. When working on the horizontal bar and uneven bars, it is recommended to wear special gloves that will reduce the likelihood of slipping from the crossbar. Cool down. Finishing your workout with stretching will help relax your muscles and reduce the likelihood of injury.

What available tools should you use?

The following sports equipment will help you pump up your shoulders without a barbell:

ExpanderElastic bandsElastic loopsBarsRingsBeamFitball

How quickly can you see results?

Working your shoulders requires regularity. Increases in strength and endurance will be noticeable within 1-2 weeks. A beautiful shoulder line and relief require long-term training over 4-6 months. To achieve excellent results, you need to work hard for at least 8 months.

Wraps

When it is necessary to tighten the skin and lose weight in the arms, various types of wraps are performed. A similar method is carried out in beauty salons, but the manipulation can also be done at home. The procedure has the effect of a sauna; it opens pores through which toxic substances and excess fluid are removed. At the site where the mask is applied, blood flow will improve and lymph flow will increase, which leads to improved breakdown of fat accumulations. Peculiarities:

• With constant wraps, the volume decreases by 2 cm over 4 weeks. Typically, 10 procedures are carried out after 1-2 days.
• The procedure is prohibited for certain skin diseases. In addition, it should not be carried out during the postpartum period, during pregnancy and breastfeeding.
• Wraps are not recommended for people with severe heart disease, bleeding disorders, or severely fragile blood vessels.
• When using a new scrub or mixture, you must first do an allergy test.

Honey mustard to reduce volume

Honey is considered the most useful product that helps fight excess body weight. Combining it with mustard enhances the effect of the procedure. Manipulation with these components is carried out in the evening, but not at night. Before use, it is necessary to test the product for an allergic reaction by applying a small amount of the product to the elbow. When there is no redness or itching, it is possible to start wrapping:

• You need to mix 0.5 tsp. mustard and 2 tbsp. l. honey
• The finished mass is applied to the treated areas, spreading over the surface.
• The smeared areas are covered with film.
• Cover yourself with a scarf or handkerchief.
• During the procedure, a moderate burning sensation sometimes occurs.
• The skin turns red.
• If intense burning occurs, the mixture is washed off.
• The manipulation lasts 10 minutes.
• The mass is washed off with warm water.
• After the manipulation, a moisturizer is applied.

https://youtu.be/hrLynRS823Y

Blue clay for cellulite

Blue clay is often used as a means for weight loss, since it has no contraindications and is therefore harmless to the skin. It contains vitamins and useful elements that help improve skin tone. It is optimal to use hot wraps in order to enhance the effect of the product used. The manipulation is carried out as follows:

• Mix 60 g of clay with 3 drops of essential oil and 250 g of water.
• The finished mass is evenly distributed over the treated areas.
• Then the hands are wrapped with cling film.
• Leave for half an hour.
• Next, the mixture is washed off in the shower with soap.
• Moisturizer is applied.

With seaweed

Algae help make the skin elastic, counteract cellulite, and remove toxic substances and excess fluid. The consequence of constant wraps will be the elimination of the “orange peel” and a decrease in body weight. In addition, metabolism in the lower layers of the skin will improve, its surface will be smooth. The cosmetic procedure is also carried out independently at home. For it you need:

• 4 tbsp. l. Laminaria powder pour 1 liter of boiling water.
• The finished mass is infused for 25 minutes until a mushy state appears.
• Algae is applied to cleansed skin.
• Next, wrap your hands in film.
• The session lasts approximately half an hour.
• Afterwards, you need to wash off the mixture with warm water.
• Moisturizer is applied.

Many women face the problem of excess weight. To lose weight in their arms, they will need to put in a lot of effort. It is possible to achieve positive changes using various methods: physical activity, diet, liposuction (surgical intervention to eliminate excessive fat accumulation) or massage. The choice of the most effective method is carried out together with a specialist, but an integrated approach to losing weight is always needed.

Home training for beginners: general rules

At home, you can organize quite effective workouts for losing weight, and for this you do not need special equipment or even any experience in fitness. If you choose an affordable exercise program and practice regularly, you can achieve results even if you have never exercised before. We offer you a ready-made plan

circular home workout for beginners, with which you will get rid of excess weight and improve the quality of your body.

Benefits of this home workout for beginners:

• training will help you lose weight and tone your body;
• The lesson is suitable for beginners and those who have not trained for a long time;
• You can start training at home with this program;
• the program includes exercises for all major muscle groups;
• they will help you strengthen your muscles and get rid of problem areas;
• most of the proposed exercises are low-impact;
• you will need minimal inventory.

Before going directly to the list of exercises, be sure to read the recommendations and rules that will allow you to train efficiently and effectively.

Rules for training at home for beginners:

1. Start this at-home workout for beginners with a warm-up and end with a full-body stretch. We recommend watching:

2. Always exercise in sneakers

; You can’t train at home barefoot if you don’t want to get joint problems.

3. Try not to eat at least an hour before training, otherwise digestive problems may occur. Half an hour after training, eat protein + carbohydrates (for example, 150 g of cottage cheese + fruit).

4. Drink a glass of water 20 minutes before your workout and take small sips of water every 10 minutes throughout your workout. After your workout, drink a glass of water.

5. The proposed workout for beginners consists of two rounds

6 exercises in each round. Each round is repeated in 2 circles. If you find it difficult to sustain a workout from start to finish, you can take a 5-minute rest between rounds or shorten the duration of the program.

6. This workout for beginners involves the use of a timer (each exercise is performed for 30 seconds)

. But if this format is inconvenient for you, you can perform counting exercises: 15-20 repetitions of each exercise.

7. This program contains exercises that involve performing on different sides: first on the right, then on the left (for example, lunges, leg raises, hip adduction on the side)

. We recommend dividing the execution into 2 circles, i.e. in the first circle you perform exercises on one side, in the second circle - on the other side. But if you want to make the workout more challenging and longer, you can do exercises on both sides of each circuit.

8. The duration of this workout at home for beginners is 20-25 minutes

(excluding warm-up and cool-down). You can always adjust the training time at your discretion by adding or reducing the number of laps. Stop and stop exercising if you feel dizzy, weak, or have heart pain.

9. For some beginner exercises you will need dumbbells. If you don't have them, you can use plastic water bottles (1-1.5 liters) or do exercises without additional weight. If, on the contrary, you do not have enough load in some exercises, you can use dumbbells, leg weights or an expander.

10. This set of workouts for beginners is divided into 3 days.

.
You can train 3-5 times a week depending on your goals and capabilities - just alternate the 3 ready-made plans with each other. After 3-4 weeks of implementation, it is advisable to increase the time you perform the exercises (focus on your capabilities)
.

General principles

When pumping your arms, there are a number of rules, violation of which can lead to a decrease in the effectiveness of training and even injury.
Mandatory recommendations:

1. It is better not to rush - the fast pace of the exercise does not combine well with the correct technique. When performing sharp and fast movements, the risk of getting a joint dislocation or rupture of small ligaments of the shoulder or forearm increases significantly.
2. It is necessary to concentrate on the working muscles, try to strain only them.
3. To fully work out each muscle, it is necessary to perform all movements with maximum amplitude.
4. You should alternate the load in one workout - you are allowed to load a maximum of two zones.
5. It is strictly forbidden to take heavy weights that you are not yet able to lift!

It is necessary to perform exercises for the biceps, triceps and forearm with the hand on different days, preferably with a short break of two or three days.

30 day training plan

How to pump yourself up at home and get rid of excess weight is possible only if you exercise regularly. To avoid body fatigue, it is not recommended to exercise at home more than 3 times a week. A set of home exercises should be compiled by a fitness trainer, taking into account the health status and goals of a particular person.

If it is not possible to use the services of a specialist, you can use the following program as the basis for your training, designed for people aged 20–35 years who do not have serious health contraindications to playing sports.

You can pump up at home just as well as in the gym using iron weights. However, when practicing at home, an athlete needs a much greater amount of motivation to force himself to prefer sports to other entertainment.

With the right psychological attitude, as well as following the technique of performing the most effective exercises, visible results with this type of training will appear after the first 4-5 weeks of regular training.

Basic beginner mistakes

This information will be useful to almost every person. Since many beginners make the same mistakes. If you become familiar with them, the effectiveness of your training will increase. It is more difficult to gain muscle mass at home than in the gym. Therefore, many people fail to pump up their muscles. Common mistakes of beginner bodybuilders:

• High expectations. A person’s concept of an ideal figure arises when he looks at the covers of glossy magazines. They depict men with a beautiful and sculpted torso, wide biceps and pumped up abs. However, all these muscles are the fruit of long-term training. Bodybuilders spend approximately 5 years achieving results.
• The desire for a sculpted body. To increase your mass, you need to enjoy every workout. By playing sports through force, a person will not achieve high results.
• Procrastination and laziness. Due to these factors, people cancel their workouts. This is especially true for people who are interested in how to pump up at home without exercise equipment. Since in such an environment it is easiest to postpone the lesson until the next day.

Every person can struggle with these factors. The most important thing is to start loving the process of gaining muscle mass. This is facilitated by serotonin, the hormone of joy. It is released during physical activity. As a result, the athlete can become a little happier.

Home workout program without iron. Training program

A. Lunge walking

This, I repeat, is a basic exercise for the entire lower body, so you start every workout with it, even if you split the program in two.

Please note that only the total number of repetitions is indicated here - you will get as many sets as needed. When you're exhausted, pause and catch your breath, then keep walking until you reach the target number.

An important nuance: one repetition is a pair of lunges with both left and right, and not each individual step.

For beginners and intermediates:

Week 1: 50 repsWeek 2: 75 repsWeek 3: 100 repsWeek 4: 125 repsWeek 5: 150 repsWeek 6: 200 repsWeek 7: 225 repsWeek 8: 250 reps

For advanced:

Week 1: 300 repsWeek 2: 325 repsWeek 3: 350 repsWeek 4: 375 repsWeek 5: 400 repsWeek 6: 425 repsWeek 7: 450 repsWeek 8: 500 reps

B. Leg extension with your own weight (for beginners)

I prescribe this exercise to beginner patients so they can find their range of motion while working the quadriceps in a stretched position (without putting too much stress on the knees). Experienced athletes can skip and go straight to the next one.

Place a mat under your shins and rest them firmly on the floor, try to keep your body extended in a straight line - its position sets the load (the less control you have when twisting forward, the lower the intensity of the exercise).

Sets and reps: 4 sets with maximum reps, try to increase the total each week.

B. Sissy squats (for experienced ones)

They say that the name comes from the mythical Sisyphus, who was doomed to endlessly roll a stone up a mountain. If you don’t have a rock or a mountain, this exercise will already doom your quadriceps to excruciating pain.

By the way, if it causes discomfort in your knees, then congratulations - you've been doing half squats in bands for too long, and your vastus medialis (internal quadriceps) has become too weak. Knee problems are caused by muscle imbalances. Now develop and strengthen with full, deep squats.

Sets and reps: Also 4 sets with maximum reps, increase the total each week.

D. Leg bending on a fitball

Yes, you will need auxiliary equipment, look for, for example, a log of suitable size. But believe me, this exercise is not comparable to resting on a leg curl machine.

It is very important to keep your pelvis as high as possible when performing so that the hamstring biceps contracts as much as possible when bending the leg. Does not work? Well, I’m telling you, you just rested on the machine, ending up with underdeveloped biceps femoris muscles. Learn to do the exercise correctly and make your biceps work for real. Sets and repetitions: 6 sets in total, work until failure in each one

Add a 2-second pause at the top point (contracting the muscles).

D. Hyperextension for the glutes

Okay, I deceived you - you still need a barbell with weights. But only to keep myself within the framework of this exercise (I picked it up from Eugene Teo). You can use other available equipment for this.

I agree, it’s not easy to build such a structure (by the way, you can try to do without a barbell), but it’s worth it: the gluteal muscles are always under an isometric load (since we hold the starting position with their help) + we add lowering and raising the body.

Also, due to the bent knees and the emphasis on the feet during the entire approach, the biceps of the thighs are hellishly tense. Think for yourself: is it possible to achieve such an effect using traditional simulators? Same thing.

Sets and reps: again 4 sets with maximum reps and increasing the total weekly.

How to pump muscles at home correctly

So, how to build muscles at home. This is a fairly simple matter, but you need to be patient and stock up on willpower. To begin with, you need to understand simple rules, without following which, your training will not only not bring you results in the form of a sports figure, but will be completely useless.

1.

Rule number – proper nutrition. Proper nutrition for muscle growth is 85% of your success. Without good nutrition, all your efforts will be in vain. And by eating well, I don’t mean that you need to start eating like an elephant everything that comes to hand. By good nutrition I mean the following:

you definitely need to increase your consumption of protein foods (meat, eggs, fish, cottage cheese), if for an ordinary person the protein consumption rate is 0.5 grams per kilogram of weight, then you need to consume 1.5 proteins per kilogram of weight; It is very important to reduce your carbohydrate intake, we need carbohydrates to maintain our vital functions and for the energy we need during training. Therefore, we reduce the consumption of carbohydrates, especially fast ones (sugar, bread, buns)

We eat slow carbohydrates (oatmeal, buckwheat, pasta) and only in the first half of the day. Your dinner should consist entirely of protein foods, plus some vegetables or fruits.

2.

We talked about nutrition, now let's move on to training. Since our muscles will not receive serious load, in the form of heavy dumbbells and barbells, we will expose our muscles to other stresses. We will use circuit training and cardio exercises. Cardio training will not only help you “pump up” your endurance, but it will also help you get rid of excess weight. With the help of circuit training, which consists of only seven exercises, we will pump up the whole body, four times a week.

Recommendations for losing weight on your arms and preventing the appearance of fatty deposits

It is not recommended to limit yourself solely to exercise. So that by the next summer season you don’t have to worry about finding a sleeveless outfit or feel embarrassed about having full arms when going to the beach, you should make some adjustments to your usual routine:

The main “friend” of full arms is an incorrectly composed daily diet. And even if fat deposits appear only in this area, it means that the menu contains harmful foods that promote fat accumulation and no healthy ones.

You should definitely include more vegetables and fruits in your daily menu. They make you feel full faster and replace foods that are harmful to your figure, which causes an overall reduction in calories consumed.

Food rich in fiber allows you to increase the speed of metabolic processes, and, therefore, burn more calories. It helps get rid of fat deposits and saturates for a long time. Any protein food with low fat content, containing slow carbohydrates, will be an excellent addition to a proper diet.

Reduce portions

You need to eat small amounts of food, but only at regular intervals. This routine allows you to avoid feeling too hungry and reduce the number of calories you consume.

Be sure to have breakfast

Don't skip this important meal. It is the very first and allows you not to overeat during the day, since you already have a certain feeling of fullness in the morning.

Drinking fluids helps speed up your metabolic rate. If you drink water before eating, the feeling of fullness comes much faster, that is, the number of calories you eat decreases.

Give preference to green tea

This drink helps burn calories. And if you drink a cup of this tea for breakfast, and two or three more thereafter, this will speed up metabolic processes and burn more fat.

Daily physical activity helps you get rid of excess calories that come from food. Swimming, rowing, rock climbing, jumping rope, or other forms of cardio can help prevent new fat from being deposited and help remove existing fat. After some time, you will notice how the deposits simply begin to disappear.

Walk more

You should abandon the elevator in favor of the stairs and give preference to walking when you can avoid using personal and public transport.

Exercises for losing weight on your arms and shoulders, changing your own eating and drinking habits will allow you to quickly achieve the desired result. The main thing is to maintain regularity. You can do one or several exercises at once. If you make a little effort, you can forever forget about flabby, unkempt, plump and unattractive hands.

Hello boys and girls. Let's get hands on today. Today for you the best selection of home gymnastics is hand exercises for women. And now you will need to choose for yourself exactly the set of exercises that is right for you - with or without dumbbells, with a rubber shock absorber or with weights. Just don't be lazy, exercise regularly.

Basic training program without equipment at home for men

The base is considered to be exercises that pump up large muscle groups: chest, back, legs, hips, core.

At the initial stage of training, you can use only your own body and perform the following movements:

• Classic squats;
• Push ups;
• Twisting.

If you can’t do pull-ups, you can get by with this complex, which is recommended to be performed in 5 sets with a maximum number of repetitions.

A basic training program without equipment for men is perfect as a main training if you can’t go to the gym.

This complex is considered a classic for any fitness goal - weight loss, relief, toned body and strength development.

A training program without equipment for men is also suitable if you need to quickly recover from an injury, get your body in shape after a break in training, or start training from scratch.

For training without equipment to be effective, you must also follow a diet.

Every man can keep himself in shape by working out at home according to a specially designed program without equipment or other fitness equipment. The main thing is to approach the matter systematically, use available means, for example, water bottles, sandbags or other weights, and also believe in your strength and the capabilities of your body.

Maybe,

How many times a week should I train and with what muscles should I combine biceps training?

For example, you can follow this scheme: on Monday you train your legs, chest and triceps, on Wednesday you train your back, biceps and triceps, and on Friday you train your back and shoulders. This technique is only an example, and those who read this article do not need to follow it blindly. Look for information, combine muscles according to your own feelings and, most importantly, always listen to your body!