Every man wants to have impressive muscles and good health, but at the same time everyone understands that nothing comes just like that. Some believe that it is impossible to achieve this at home, but in practice it has been proven that exercises at home have the most beneficial effect with minimal trauma. This is due to a number of physical features, as well as the ability to organize a workout and a break at any convenient time. In addition, there are sports diets that help speed up the achievement of the final result.
However, it is worth remembering that sports are not always useful, because... with the wrong approach and excessive fanaticism, you can get injured, or even a whole range of diseases.
A set of basic exercises
Sports are replete with a huge number of exercises, often available not only in specially equipped places, but also at home. With a small investment, you can achieve the ideal place for studying. If you only need basic body correction without any serious interventions, then you can work exclusively with your own weight:
Classic push-ups. Focus on outstretched arms on the floor, legs parallel to the floor on the bench. When doing push-ups, the body should be in a perfectly even state, due to which the load will increase, but the effect will be maximum. The emphasis can be placed on the palms, fists, while the push-up style is standard, on 1 arm and with a jump (to achieve the maximum position, a jerk is used, which allows you to eventually raise your arms above the floor). Vertical push-ups - the legs are suspended or rest against the wall. This exercise is not recommended for high blood pressure, because... blood rushes to your head almost instantly. The effect of the exercise is quite serious if you work systematically.- Press. There are several types of abs that need to be performed daily. The main exercise is familiar to everyone from school - the legs are fixed near the floor, and each press is accompanied by a double bend to the sides, due to which the lateral abdominal muscles are simultaneously affected. There is another type of press - the back and head are firmly on the floor, and the outstretched legs are thrown back behind the head. The exercise is simple, but in addition to the abdominal muscles, the muscles of the back and legs are tensed, thereby expanding the spectrum of action.
- Squats. The legs are positioned shoulder-width apart, the feet are placed in different directions at an angle of 35-45 degrees, the back is straight. While squatting, you should not lift your heels off the floor.
Before you start playing sports at home, you need to do a daily warm-up on all muscle groups and joints in order to protect them as much as possible from injury. Working with your own weight is completely safe if you do not make sudden movements and do not exceed the body's capabilities. The standard indicators that must be adhered to are from 10 to 50 presses, 3 approaches for all exercises, depending on the body’s capabilities.
https://youtu.be/Y01wr_f-ujg
Push-ups: technique
The importance of execution technique is difficult to overestimate. Some beginners take it lightly and pay for it with a waste of energy and a lack of positive dynamics. Initially, you need to internalize the axiom: impeccable technique is the cornerstone of any exercise and the key to success. First you need to learn how to perform the exercise without mistakes, to bring the technique to automaticity.
You can do 100 push-ups in one approach, 100 pull-ups in several approaches, but if the technique is lame, if the breathing is incorrect or the legs are used, then there will be no special results. The load is dissipated, the necessary muscles work half-heartedly. Therefore, you need to do push-ups correctly.
Initial position:
- The body is straight, does not bend or rise in the pelvis.
- The abs are tense, the feet are together.
- The arms are fully straightened at the elbows.
- The entire plane of the palms is placed parallel to the line of the body just below the shoulders. The width varies: with a wide palms, the chest muscles are mainly used, with a narrow one - the triceps, with a medium one - the load is distributed approximately evenly.
- It is advisable to raise your head, this makes it easier to breathe correctly during the exercise. For convenience, you can look at a speculative point located on the floor a meter from your head.
Performance:
- Bend your elbows, pause for a moment at the lowest point, and return to the starting position.
- Amplitude. You can focus on the distance from the chest to the floor, it should be 2-3 centimeters at the lowest point, or on the angle of bent arms - at the lowest point it should be straight.
- Rhythm. Usually the body descends slowly and rises faster. But masters and record holders in push-ups, with the help of additional effort, lower the body very quickly. For a beginner, such execution is difficult. The fact is that, according to the laws of physics, the faster a body descends, the more force will be required to stop and lift it. An untrained person instantly gets tired, and in addition, the technique of such push-ups is more difficult.
- Breath. The most important part of both push-ups and pull-ups. The law of correct breathing is surprisingly simple: exhalation occurs at the moment of maximum effort. Therefore, when doing push-ups, you need to take in air while lowering your body, and exhale it when lifting, when the muscles tense.
- Automatisms. At first, all attention should be devoted to technique, consciously observing each stage of the exercise, rhythm and breathing. If an athlete has been doing push-ups for a long time, but realizes that his technique is incorrect, it needs to be corrected immediately. Over time, the body will perform the exercise flawlessly without any control.
Set of minor exercises
Despite the fact that you can achieve good results without iron, a set of strength exercises for men at home is a serious help that increases the efficiency of the process.
Usually, for a good figure and weight loss, it is enough to have set dumbbells up to 15 kg, and for a person’s basic weight of up to 70 kg, set dumbbells up to 12 kg are enough. Training always starts with the simplest exercises with reduced weight, which do not require much effort to warm up the muscles:
- The dumbbells are taken with both hands, after which the arms are bent at the elbow and brought to the shoulders at the same time. Next, with a slow movement, the arms are lowered again in a strictly vertical position.
- The position of the hands changes to a reverse grip, after which the hands should only be brought to 3/4. The main load from the biceps goes to the triceps and wrists.
Basic strength exercises at home for men are as follows:
- Divorce of hands. The body is held strictly vertical and with slow movements the arms are raised in different directions so that the position in space resembles the letter “T”, after which the arms are also slowly lowered. This exercise is characterized by increased complexity at the initial stage, so many people cannot do it even 10 times.
- Shoulder pushes. Everyone chooses to work with 1 or 2 hands, which by and large does not affect the result. This exercise is one of the basic ones for any strength sport. When doing this, you need to make sure that the metal does not hit your shoulders, because this can lead to injuries, and when the skin is broken, a small infection can occur (not dangerous, but it mars a comfortable life).
- Endurance exercise. This strength exercise is used for sports not as a way to build muscle mass, but to increase the efficiency of muscle work - arms with dumbbells are raised to the chest, then slowly alternately moved forward and folded again.
All physical exercises that are performed with your body weight can be performed with iron in your hands.
https://youtu.be/n7NdXMqlgKE
Elements of strength sports will increase their effectiveness, but will also add certain risks. Any strength exercise is performed from 10 to 30 times in 5 approaches - this will allow you not to overstrain the body once again, but keep it under maximum tension throughout the entire workout.
