How to start swinging
You can go to the gym, or you can save money and start working out at home. You must understand that this is a double-edged sword. Understand that it is more convenient to exercise at home, you do not spend extra money and time on going to the gym, but, unfortunately, training at home is significantly inferior in quality to training in the gym. It is a fact. You can pump up muscles at home only with a limited range of exercise machines, which are quite primitive.
How to start swinging
The main emphasis should be on dumbbells; there is a large set of exercises that will help you join the process of gaining muscle mass. If you have not yet decided on the final goal of your training, then you should not delay, because the quality and concept of training depends on this. You can start building muscles at home only if you are a disciplined person; it is advisable that you have at least one complex design exercise machine at home. Today, this device can be ordered online. Unfortunately, this will require additional material costs, but the classes will become more effective. So, if you plan to gain muscle mass, you should accustom yourself to basic exercises.
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Does “home bodybuilding” exist?
There is a misconception that a beautiful male body can only be built in a cool gym. Huge amounts of money are made from this, and results are not always guaranteed. In addition, not everyone can afford to spend a lot of time in the gym. But for some reason, there is an opinion that without expensive classes with a personal trainer, there is nothing to even dream of good muscles.
A harmonious and beautiful muscular male body can be built without the participation of a trainer, without chemical stimulants, without expensive branded clothing and shoes, which, as advertisers are trying to convince us, will magically create the necessary motivation. What fans of sports clubs contemptuously call “home bodybuilding” actually exists, and no one puts a sign of compliance with human misconceptions on the biceps. Dumbbells, a bar, your own body weight, plus perseverance and the desire to work on yourself give the same results as a visit to the gym. Moreover, without sufficient motivation and effort, even very expensive sneakers designed for training with a very expensive personal trainer will not help.
https://youtu.be/vWiUhxr3ixs
The main set of exercises for those who want to have beautiful muscles
Among trainers, this complex is called the “base”. This means that the core of your program should be the squat, bench press and deadlift. The exercises are quite simple, but what is very important is that they are quite effective in gaining weight. Don't forget about cardio exercises. You can read how to pump up your pectoral muscles in any sports magazine.
Basic set of exercises
The pectoral muscles are the real adornment of a man. Sometimes pumping them up is quite difficult. If you understand that the exercises do not bring tangible results, then you need to consult an experienced specialist; for this you should take a gym membership. If you prefer to exercise at home, you should competently create a training program. If your problem area is the pectoral muscles, then focus on barbell exercises. In this case, it is worth considering a number of nuances.
So, if you are just starting to train with a barbell, take into account your unpreparedness, start with a small weight, do several approaches, increase the weight every week, but gradually. It is very important that you have someone next to you who can insure you. Ideally, this should be an experienced trainer; if this is not possible, just ask a friend. How to pump up your pectoral muscles in a short time. The question is very ambiguous.
Exercises on the horizontal bar
Understand that increasing muscle mass is a long-term process, if you want to speed it up, you need to focus on nutrition. You must create a diet for yourself that is full of proteins. It is very important. Protein shakes are also a good way. Today, sports nutrition is an industry that is constantly evolving. You should also ask an experienced trainer for advice on this matter. There is a myth about the dangers of such nutrition. You shouldn't believe this. If there are a large number of products that are completely natural in their composition. Ways to pump up muscles, as in the photo, can be different. It may also be that you want to lose weight. In this case, you can’t do without cardio training. These exercises are divided into two large groups.
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We live healthy 2.0
Not all of us can boast of good joints, and because of this disease, many stop giving themselves physical activity altogether. But we need movement almost like we need air, because muscle contraction enriches the blood with oxygen and saturates the body with energy, and also helps us to be in a good mood. Nothing predisposes you to clinical depression more than a lack of physical activity.
So, isometric gymnastics . The principles of this gymnastics are not new and have been used for centuries in the practice of yoga and tai chi. You can successfully use this method if you have certain health problems and do not want to work hard in the gym. Isometrics translated from Greek means “same measure” (“iso” - same, “metric” - measure). In simple terms, trying to move a wall will only build up your muscles, but the wall will remain in place.
Isometric gymnastics is used when you want to build muscle and get your body in good shape without putting unnecessary strain on your joints. You just have to tense the muscles without additional movement, applying force against something that cannot be moved unless you are Superman. For example, lift yourself and a chair, move a doorway apart, or remove a load-bearing wall :-).
Pros: the good thing about gymnastics is that you can perform it almost anywhere at any time (even in transport or in the office). You don't need any exercise equipment or special clothing. It is advisable to do isometric exercises for no longer than 15 minutes at a time. Thus, you save not only money but also time.
Cons: not as effective at pumping up muscles as dynamic exercise.
Exercises: You can come up with a variety of variations with different muscle groups. Look at ten indicative exercises and it will become clear to you what’s what and how you can develop them yourself.
- Raise your arms and bring your palms together at chest level; Now try your best to bring your hands together for five seconds. Rest for 5 seconds. Do five such cycles: tension - relaxation. Gradually increase the duration of muscle tension, bringing the time to 10-15 seconds.
- Stand with your back close to your back, extend your arms straight along your body. Without bending your elbows, press them into the wall for 5 seconds. Do five cycles as in the first exercise.
- This exercise will strengthen your thigh muscles, which can relieve stress on your knees. Sit on the floor and bend one leg at the knee. Tighten the thigh muscles of the straightened leg, slowly counting to 6. Relax and repeat the cycle. Repeat the exercise with the other leg, gradually increasing the duration of the tension phase to 10-15 seconds.
- Stand straight, with your feet shoulder-width apart and slightly bent in your knees. Shift your weight to one leg and hold the tension until you feel pain in the muscles. Repeat the exercise with the other leg.
- Sitting on a chair in front of the table, straighten your arms straight in front of you. Place your hands on the table and try to press there with all your strength. Do tension-relaxation cycles for 5 seconds, five times per session. The load can be gradually increased to 10-15 seconds of tension.
- Extend your arms straight in front of you with your fingers spread, turn your palms towards each other and press with one hand on the other. Do this exercise in cycles like the others.
- Clasp your hands behind your neck and try to push your neck forward with your hands while resisting the pressure from your neck muscles. Do the exercise in cycles of 5-6 seconds five times.
- Stand facing the wall, place your feet well on the floor and try to move the wall with your arm muscles.
- While sitting on a chair, grab the seat and try to lift yourself up.
- Sitting on a chair, extend your legs straight forward. Place one leg on top of the other and try to lift the top leg and lower the bottom leg.
Important Notes:
Concentrate during the exercise on the muscle group you are working. Do exercises, tensing your muscles as much as possible. Give it your all. Increase the load gradually. It is better to strain well for 5 seconds than to do the exercise at half strength, but for 15 seconds. Breathe rhythmically, do not hold your breath during the tension phase. Isometric exercises can be combined with stretching of working muscles.
Interesting facts : NASA uses isometric exercises to train astronauts, whose muscles may atrophy in the absence of gravity and lack of physical activity.
We learned about isometric gymnastics and other interesting methods (for example, skin breathing) from the interesting e-book “Power Points - Things and Techniques. From the notes of a practitioner." We recommend reading it.
And for little people, our offspring, children’s bicycles will be useful for muscle development and just joy, look at the website www.velorebenok.ru
Recommendations from professional trainers
The first group is endurance exercises. This means that a person, thanks to a certain set of loads, can develop his abilities. This means that the person's heart will work better. Some people try to get rid of shortness of breath in this way. It is also worth understanding that you should not overload your body; if you decide to run in the morning or jump rope, then you should start with light loads.
Recommendations from professional trainers
If your goal is to lose excess weight, you should pay attention to a balanced diet and first of all calculate your ideal weight. This should be done according to the formula that is available on the Internet. You should know which muscles you should train first. If you are a man, then the first thing you should do is your hands. You can use regular dumbbells for this.
This method is very effective and easy to use. You should also understand that you should start with a low number of repetitions. It is worth alternating exercises and trying new complexes. Muscles have the ability to get used to exercises, which is why it is worth changing exercises or starting to use new complexes. Try to read more literature, consult with trainers. Remember that the success of your training is entirely up to you.
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How to pump up beautiful arms and shoulders
“A man should have broad shoulders and muscular arms,” women say, closing their eyes dreamily. Exercises with dumbbells will help you create the desired relief. In addition, an excellent and completely free exercise machine is your own body weight. Push-ups and pull-ups on the bar quickly form a beautifully drawn relief on the arms and visually widen the shoulders. Even the most beautiful male body cannot be considered attractive if there is a clear dissonance between developed and weak muscles. For example, you can enthusiastically pump up your biceps without paying attention to your triceps and other arm muscles. Of course, all muscles are interconnected, and with the simplest movements with dumbbells the whole arm will be trained, but if the share of fanaticism is too great, then the natural proportions of the arm are disrupted, and obvious dissonance appears.
Lifting weights with gradually increasing weight, increasing the number of pull-ups and push-ups is a sufficient arsenal for the formation of spectacular and muscular arms. To work out individual muscle groups, you can change the method of gripping the bar, do push-ups with your arms wide apart, with your fists, or with your fingers. Complexes of various exercises come down to the main principle: increase the number of approaches and the number of repetitions.
A healthy lifestyle is the basis of a beautiful body
Today there are a large number of inexpensive gyms. The main advantage of gyms is qualified trainers who will help you decide on a program. It is very important. The pumping of the oblique muscles, which you see in the video, is a rather lengthy process. This exercise sometimes causes panic in women, as there is a myth that the oblique muscles greatly expand the waist. This is true if you do the exercise incorrectly or abuse “harmful” carbohydrates. Today, a person’s body is his calling card. A beautiful body is always a pleasant sight. A person who takes care of his appearance always makes a good impression.
A healthy lifestyle is the basis of a beautiful body
Beautiful abs and muscles are a real adornment of a modern man. If you notice that your appearance is beginning to deteriorate, then you should not hesitate, you should sign up for the gym as soon as possible. There is a myth that appearance is important only to women, this is not true. An overweight man is always not a very pleasant sight. It's worth taking care of yourself as soon as possible. Improve your life today. It is necessary to forget the word “tomorrow” forever. The way you look depends only on you, start playing sports not today, but right now. Good luck!
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Important points for proper muscle pumping
1. First of all, every girl must firmly understand that increased work on a specific muscle group will not lead to a decrease in fat reserves in that area. If you want to burn extra pounds, it is important to regularly work on your entire body. Pumping up a beautiful body for a girl requires a lot of strength.
2. Oddly enough, the muscles of the girl’s back and shoulders primarily react to the load. So, if you want to add definition to your legs and thighs, you'll need to work up a good sweat.
3. Among most girls, there is an opinion that regular strength training will ruin your figure, making it look like a man’s. This is far from true. The physiology of the female body is designed in such a way that it builds muscle mass much more slowly. This is why it is very difficult for girls to pump up their abs to the point where they become visible.
4. To build up a figure, a girl needs to start her workout with a warm-up. A little aerobic training is perfect for girls - cycling, orbitrek, jogging or just jumping rope. You should spend at least ten to fifteen minutes warming up. At the same time, the muscles warm up thoroughly, and the whole body prepares for long and difficult work.
By following simple rules and faithfully pursuing your goal, you will definitely achieve success.
Increasing muscle volume is a multi-step process that requires a competent approach. Otherwise, the results will be, to put it mildly, mediocre. It is enough to know the basic principles of physiology, anatomy and biochemistry.
Weight training damages muscles at the cellular level. Under favorable conditions, such “wounds” heal and make the muscles stronger. There is an increase in muscle cells in volume. At the same time, a number of other indicators develop, such as strength and endurance. Such adaptation processes are needed to counteract similar physiological stresses in the future.
An analogy is a bone fracture, which after restoration is noticeably stronger at the fracture site. A similar adaptation occurs with muscles, but on a smaller scale.
A simplified diagram looks like this:
- Physiological stress and muscle damage – training that stimulates muscle growth;
- Creating conditions for recovery - nutrition (proteins, fats, carbohydrates and calories in general);
- Long-term recovery, which allows you to exceed the initial state of the muscles - sleep along with normal nutrition;
- Repeated physiological stress and similar actions - new training and recovery.
In order to pump up your entire body and each muscle separately, you need to follow these simple principles. As you can see, every step is important. Training is just a stimulus, and without proper recovery conditions it will not produce the desired results.
The scheme is relevant for any muscle group in the context of fitness and bodybuilding. Increasing volume and giving muscle definition comes down to three simple points: stress-recovery-over-recovery.
In addition to these factors, there are a lot of nuances and tricks, but for a beginner, understanding the above is enough for the first six months to a year. Subsequently, at the level of an experienced athlete, you can begin to study more in-depth specialized information.
Mistakes and stereotypes
Overtraining
The main mistake in training all muscles is an excessively large training volume, leading to overtraining. Remember the basic concept of muscle building: stimulation and recovery.
Beginners mistakenly focus their attention only on the training process. There is a lot of stress, as a result of which the body does not have time to recover. At the same time, the athlete repeats the stimulus again and under-recovery accumulates. The result of this approach will be overtraining and, as a result, the lack of the desired progress.
2-3 strength training sessions lasting 60-70 minutes is the golden mean for beginners and even many experienced athletes. Add to this good and. This is what the concept of an ideal dosed workout looks like.
Fanaticism
PRO bodybuilders promote real fanaticism and dedication to pumping up muscles. Beginners see hundreds of videos on the Internet on this topic, which leads to substitution of concepts and distortion of facts. You shouldn't spend your whole life training your muscles. To get a toned body, look slim, and feel good at the same time, you don't have to sacrifice all your hobbies and social activities.
To achieve such small goals, it is enough to regularly exercise in a strength format, add a little cardio, sleep well and monitor your grocery basket without expressed fanaticism.
You shouldn’t spend half your free time watching new videos with unique training techniques and other fitness content. It is enough to read interesting snippets of information, without unnecessary water.
Endocrinology, biochemistry, biomechanics, chronobiology, anatomy and other related sciences that the average gym goer supposedly needs to know are not a prerequisite. In the 21st century, it is easier to find a high-quality source of information that will provide accurate and relevant information in a small volume. You should not spend your life studying these sciences purely for pumping up your body.
Total adherence to the regime, giving up your hobbies, refusing to meet with friends and other “charms” promoted by the modern fitness industry not only lead to a deterioration in the quality of life, but also to a decrease in the productivity of training with recovery. The load on the central nervous system negatively affects the entire hormonal system
. The training process should be enjoyable, and for this you need to exclude ardent fanaticism.
Pumping up your body and muscles does not require such sacrifices as is commonly believed. Everything is much simpler. Containers of food, a lifelong refusal of sweets, three-hour strength training and many other stereotypes will not make you happier, and certainly will not give you results.
Achievable Goals
It's easy to pump up your body. All that is needed is reasonable discipline. However, this is only true for achievable goals. Don't look up to professional bodybuilders or bodybuilding icons like Arnold Schwarzenegger. Professional sports is a different universe with different laws, including steroids.
Set achievable goals: , or from 30 to 15 in a few months. Don't look for magical techniques, remedies or drugs that will supposedly create a fitness physique at the snap of your fingers.
An example of incorrect planning:
a person sets a goal to become the second Arnold in 3 months.
An example of correct planning:
improve body proportions and slightly reduce fat percentage in 2 months.
In the first case, failure to complete the task reduces motivation, worsens mood and quality of life in general. And the culprit is not poor training or recovery, but an incorrect formulation of the problem.
So be realistic. Don't expect super-fast results and don't expect to become the next bodybuilding icon in a few weeks.
