In the community, the idea has long been ripening that strength training a priori can only be with a barbell, a dumbbell set and (preferably) a good personal trainer.

Not that I disagree with this idea, but a recent post showed that many women who believe in the benefit of barbell work do not start working on themselves right now, because there is no such opportunity at home.

I am not currently promoting home training, everyone chooses what he needs: but objectively there are different situations. The birth of a child, temporary financial instability, the absence of a club near home, life outside the city, little time.

Better to start somehow right now than to lose a few months of your life.

In this post, I want to write WHAT and HOW you can do in order to do strength training at home.

Who is this post for? Mainly for women. Men can also use all of the following, they just hit the ceiling earlier.

Why don't many people believe in strength training at home? Because for most people, their body weight is a very small restriction that does not allow for a long and systematic increase in the load.

Because many beginners simply don't know what exercises to do at home. Because, again, many do not know that the simplest exercises can be enhanced with things that you already have at your fingertips.

I will not write any specific programs - those who wish will be able to compose their own program from the exercises.

So let's start with the basics. What is strength training? This is an effort that you can do 6 to 15 reps in one set. I suggest not to argue about the numbers - you can always choose the number that suits you and adjust the load accordingly.

But in any case, an exercise that you can easily perform 20-30 times in a row, count power load will not work.
Let's take a look at what we have from the available arsenal. The gym has the "big three" - the bench press, squat and deadlift.

The same three, but in a slightly different variation, is available at home: squats, push-ups and pull-ups.
Let's take a look at the exercises separately.

Squats.

The simplest exercise, most even completely unsportsmanlike people will do 15-30 squats at a time in the easy one. It is somehow impossible to count regular squats as a load. What can be done to modify them?

Add weights.

• Backpack - and you get the first squat option - classic.
• The backpack is held in the hands - front squats.
• The backpack is carried over your head - one of the most difficult types of squats.

Recommendation - tighten the straps of the backpack tighter so that the load on the lower back is minimized.

Of course, the backpack can be swapped out for a gym bag or something else.

Let's assume that your bag has already reached a significant weight - and from the publications in the community, we can see that for many girls, squatting from 20 kg is quite a significant load.

Can you provide her at home? Easily.

This guy did a front squat with a 140 kg bag. Quite good legs, I would say!

The next variation on legs is pistols.

Exercise is partly for strength, partly for coordination of movements.

The easiest option is to touch the wall or chair with your hand. Suitable for beginners. The next one is the pistols performed on the chair. This option is more difficult from a coordination point of view.

The next option is pistols, performed simply on the floor, without support. The most difficult option from my point of view.

After you started squatting 10 times on each leg (by the way, take a break from reading the post and write how much you could do - you will be surprised how difficult a simple exercise can be), you can increase the load.

Pick up two barbie dumbbells and do the exercise. No dumbbell? Pick up two bottles of water. Is it easy? Hold a 5 liter canister of water in front of you in both hands.

Good guy Steve Cotter demonstrates pistols with kettlebell in hand:

The next stage of leg work is plyometrics. But here I will not write about it any more, because objectively the topic is very serious and not for beginners.

Let's get back to the exercises.

Push ups.

How many times can you do push-ups? Not from your knees, but as standard, without touching the ground with your knees? If 10 times, then you already make up that small percentage of women who work a lot on themselves.

Believe me, to start, push-ups will give no less load than a bench press. I would say that in classic push-ups, your body receives a load equal to the bench press half of your body weight.

Those. with 1 classic push-up and a body weight of 50 kilograms, we can talk about a bench press of 20-25 kilograms. Good result? I think so, once it’s easy for you to do push-ups in the usual way, move on to more difficult things.

Here are just a few options:

1. Regular push-ups
2. Push-ups with wide arms
3. Push-ups with narrow setting hands
4. Diamond push ups
5. Push-ups with cotton in front of the chest
6. Push-ups with cotton behind the back
7. Push-ups with cotton on the knees
8. Push-ups with cotton on the feet
9. Ultra slow push-ups
10. Speed ​​push-ups
11. Push-ups with legs on a high surface
12. Handstand push-ups
13. Handstand push-ups
14. Weighted push-ups
15. Push-ups with one leg off the floor
16. Push-ups with pulling the knee to the chest

Of course, this is far from full list.

Do you think push-ups are easy? Hang a 10kg backpack on your back and try classic push-ups. An unexpected surprise awaits you!

I don't know how much this guy made himself push-ups, but he does push-ups perfectly:

Well, by the way, push-ups in a rack, even against a wall, can not be done by all professional visitors to gyms.

The third and most difficult point is pull-ups.

You wish you could do deadlift because there is no barbell at home? Do pull-ups.
The load in this case will be equal to your own weight - so see for yourself how much this exercise will be simple for you.

Can you do 10 pull-ups at a time? Fine! It's time to hang the long-suffering backpack on your back.
There have already been several posts in the community on the topic of how to start pulling up, so I will not dwell on this in detail.

• Don't use a gravitron! I have not yet seen a girl who would have learned to pull up this way.
• If nothing works at all, start pulling up from the chair. Your legs are on the chair and you pull yourself up to the bar with your hands. The less load you put on your legs, the faster you will learn to pull up like an adult.
• Alternatively, at the very beginning, you can use the Australian pull-ups.
• Do not forget about different grips: standard, wide, reverse, neutral.

A living woman on video!

Don't believe what you can do? Many participants in the 100-day workout started doing full-fledged pull-ups in a month. Following these guidelines.

So what do we get in the end?

You have three basic exercises that you can easily do at home. All three exercises are strength exercises. Opportunities for modifications are present. There is no need to spend money on the purchase of additional equipment. The only exception is a horizontal bar, but you can buy an ordinary strut in the door jamb for 400 rubles - not the biggest investment in your own health.

Well, and the last question: are there many girls in the community who can do 20-30 push-ups, pull up 3-5 times and sit down with a weight of 50% of their own 10-15 times?

Not really, because, in fact, it is a very good load on the body. Although I know that there are such girls!
The above exercises will be enough for most beginners for 3-6 months of mastering. So if you don't have time yet because of a small child, or subordinates are not allowed into the gym, or you live at the North Pole and you have deer, but no gym, you can still study.

And believe me, when you come to the gym, being able to do push-ups 30 times per set and pull up 5 times per set, your success in working with real iron will be much better.

One can argue for a long time about how effective home workouts without additional equipment are for a trained person, but I think that everyone will agree - for a beginner, there are simply an abyss of opportunities!

Don't be dumb, start doing what you have right now.

P.S.... If you are lucky enough to find an old grandfather's weight at home, your home arsenal will increase many times!

In the process of burning fat, not only diets help, but also weight loss simulators. Now their assortment is so wide that almost everyone can go in for sports. It is generally accepted that there are two types of simulators: strength and cardio. The second type contributes to greater weight loss, since strength training equipment allow you to make more adjustments to the shape in terms of relief.

Often in gyms, training takes place with the use of several simulators. Depending on which part of the body needs to be improved, the trainer chooses the appropriate exercises. For weight loss, it is best to opt for a treadmill, stationary bike or fitness track. But for pumping up muscles, it is better to choose a rowing machine. Exercise has its own characteristics and nuances. Therefore, in this article, you will learn the main types of simulators that can be used both in the gym and at home. Also, you can decide - which simulator is right for you?

In the process of losing weight, you need to remember that losing weight with the help of diets alone will not be as effective if you do not practice physical activity... This is especially true for people who lead a sedentary lifestyle.

Cardio loads allow:

• improve the work of the cardiovascular system,
• speed up metabolism,
• tighten loose and sagging skin,
• get rid of cellulite,
• speed up the fat burning process,
• increase sweating.

All this contributes to a quick drop extra pounds... For overweight people cardio loads can be a real salvation in the process of fighting overweight... Some of these simulators do not load the joints, which makes it possible to play sports even for those who have suffered a leg or arm injury.

Orbitrek

An elliptical trainer that resembles skiing. It is also called an orbitrek. This is one of the few sports units that does not stress the joints. Therefore, almost everyone can work on it. Nevertheless, he is not inferior to his fellows in terms of the number of calories burned. For half an hour of intensive training, you can burn about 300-350 kcal.

Walking on the orbit track should not be without load. Every 5-10 minutes it is necessary to increase the resistance of the moving steps. The harder it is to move the steps, the more calories you can burn. The workout should start at a moderate pace, simple walking on the orbit track will not bring good result in the process of losing weight. Orbitrek can be purchased for home use, but it is worth noting that the minimum price for such a sports unit starts at $ 600. At the same time, expensive models will be equipped with an electric monitor that allows you to set various programs and load. To install an orbit track at home, you will need at least 2 sq.m.

treadmill

To lose weight, you need to regularly walk or jog. If in Everyday life it is not always possible to organize yourself morning jogging on the street, then in the gym in this case a treadmill will help. This simulator is considered one of the most popular, as the movements on it are simple and natural. You just need to run. Each treadmill allows you to adjust the speed, load and angle of elevation of the moving belt.

You can only set the maximum load for yourself if the run is constant and without shortness of breath for 30 minutes. The cost of a treadmill is about the same as that of an orbit track. The treadmill puts stress on the muscles of the legs, buttocks and abdomen. It is worth noting that while doing the exercises, you need to watch your back. Posture should be level, and the belly should be tucked up as much as possible.

Exercise bike

By its structure, a sports exercise bike resembles a bicycle, only here there is the possibility of adjusting the load. The exercise bike allows you to increase the resistance of the moving pedals, so the load increases significantly. Some models allow you to rotate the pedals not in the usual vertical position, but in a horizontal position. The horizontal position of the exercise bike allows for additional muscle pumping abdominal.

If you choose an exercise bike for home workouts, then it is imperative to pay attention to the presence of automatic or mechanical load adjustment. Expensive models should be equipped with a monitor that will show the number of kilometers traveled, driving time, speed, training time, degree of load. An exercise bike can be considered a versatile exercise machine that is able to tighten the muscles of the legs and hips. It can replace treadmill, as some people with vision problems, running may be contraindicated.

Rowing machine

The exercise is similar to rowing in a tray. The number of calories is spent large, and the load on knee joints minimal. Often the rowing machine is bypassed, since the training is quite laborious. The degree of load can also be adjusted here. The rowing machine allows you to load maximum amount the main muscles of the back, abdomen, thighs, legs and arms. Conducting training, you need to pay attention to the condition of the spine. If you have or have back injuries, it is better to postpone your rowing machine training a little. The rowing machine allows you to burn more than 400 kcal in 30-40 minutes of hard training.

Compact home exercise equipment

Many people want to know - what is the most effective weight loss machine at home? Since most people live in apartments, there is simply no place to install a large simulator. Therefore, you have to get out and buy more affordable and small-sized copies.

Suitable for losing weight at home:

• skipping rope,
• stepper,
• Hula Hup,
• fitball,
• rotary disk "Grace".

Skipping rope familiar to us since childhood. This sports equipment can replace good workout on the treadmill. The jump rope is also a cardio exercise. Jumping rope allows you not only to get rid of excess weight, but also from cellulite on the legs and buttocks. Jumping increases the drainage of lymphatic fluid and the breakdown of fat cells. For the effect to be immediate, 2 workouts must be carried out every day, at least 20 minutes each.

Stepper- this is the best simulator for home. It does not take up much space and does not stress the knee joints. Training on this unit is like climbing stairs. The stepper helps burn calories, improves endurance, accelerates the heart rate, pumps up the muscles of the legs, thighs and buttocks. The stepper also improves posture by strengthening the back muscles.

Hulahoop and rotary disc- these are truly home exercise machines for weight loss of the abdomen and hips. Hulahoop is a regular hoop that helps to lose weight on the stomach and hips. He is an indispensable trainer in fitness clubs. Hula hoop for slimming the abdomen is used very often by women, as it allows you to hone thin waist and remove the sides. It is better to start exercises with a simple hoop, without weights and massage inserts. More trained people can use hoops with rubber inserts. Such hula hoops are called massage. They not only promote weight loss, but also improve blood circulation. After the first week of using the hula hoop, small bruises may remain, but after 5-6 days they should disappear. This is due to the fact that the muscles and skin are not prepared for such a load.

Rotary disc allows you to make the waist thinner, and the skin on the abdomen more toned and elastic. You don't have to go to gyms, reset excess weight you can also at home. The main thing is regular exercise and healthy food. And in order not to buy expensive exercise bikes, a treadmill or a stepper, you can ride a bike, run in the morning, or walk up the stairs instead of taking the elevator. Our health and beauty are in our hands.

You will need two things: desire and fantasy. With desire, everything is clear, there is nothing to say, but fantasy must be strained. When you work out in the gym, dozens of simulators are at your service, take your pick, I don’t want to. We are creative at home.

I need to come up with a program

To come up with, I would even say to invent. It is necessary to choose such a set of exercises in order to load the main muscles with the help of improvised means, observing the cyclical nature - one muscle is laid out in full once a week.

Horizontal bar and bed - basic exercise equipment

These are the two main machines that are found in almost every home, bed at least. What exercises do they give us?

Horizontal bar: pull-ups narrow grip, pull-ups wide grip, raising the legs on the press, twisting is possible.

Bed: we put our legs under the bed and do abdominal raises, short, full, crunches.

There are plenty of options here. Perhaps the press is the only muscle group that you can fully work with without professional equipment. If you roll over on your stomach and do backbends, you get an exercise for the back muscles.

Dumbbell home workout

If you have dumbbells in your arsenal, there are many exercises to choose from. However, their absence is not catastrophic. You need comfortable items that will act as free weights.

One client, who was forced to live in a remote village for almost a year, said that he had successfully dealt with an old battery register. Iron pipe scraps are also suitable, and plastic bottles with water or coins.

We use weights at home

There are exercises in which more serious weights are needed, for example, squats. The same client once squatted with the TV until he was dropped. So the option is not the best. You need an object that you can hold comfortably and distribute the load correctly.

As a way out, I can offer a backpack. They put all the good in it, put it on and go. Do not use pets, especially dogs, as weighting agents; they may be totally against it.

Home exercise program

Joking aside, in the hands of a piece of paper and a pen, we are solving the question of how to swing at home without exercise equipment. I advise you to practice three days a week.

The first day:

1. Push-ups from the floor with wide arms - 4 sets.

2. Push-ups from the floor with a narrow set of arms - 3 sets.
The number of repetitions in the approaches should be selected so that you do not fall down after the first one, but you have enough strength for everything.

3. Extension of the arms from behind the head with free weight - 4 sets

4. The body is tilted parallel to the floor, extension of the arm at the elbow with free weight - 3 sets.

Press

5. Short climbs - 3 sets.

6. Medium Rises - 3 sets.

Second day:

1. Squats feet shoulder width apart - 4 sets.

2. Sumo squats - 3 sets.

3. Pull-ups with a wide grip - 4 sets.

4. Pull-ups with a narrow grip - 3 sets.

Press

5. Twisting - 3 sets.

6. Raises the body, knees bent to the side on the floor - 3 sets.

Day three:

1. Back bends - 4 sets.

2. Swing free weight in front of you - 4 sets.

3. Free weight pull to the chin - 3 sets.

4. Shrugs with free weight or body weight - 4 sets. With your own weight, you can do the exercise on the sports corner, and if it is absent in a sitting position, hang between two chairs.

5. Bench press from behind the head.

Press

6. Raise your legs by hanging from the bar.

7. Side bends with free weight.

Now about the sad

Want to start at home? Please. But the chances that you will continue are not very much. When there is no need to go to the gym, it is easier to skip a lesson, you have no one to compete with, no one sees you and, accordingly, will not let you useful advice... Therefore, I think that studying at home is extremely difficult from a psychological point of view.

This is a good option for preparing for more intense training. So to speak, a warm-up before going to the gym.

There is one more disadvantage. You will need to constantly increase your weight. How to do it at home? It is possible, but extremely difficult. Even if you have prefab dumbbells, sooner or later you will be faced with the fact that their limit has been reached, and the backpack will begin to burst at the seams.

Everyone chooses what he likes. But my advice is to swing at home for a couple of months without simulators and in gym.

avtor: bodybuilding coach Maxim Kandratyuk, for the site

Question: I can’t go to the gym anymore and I don’t have the place and money to do it at home. Tell me how to build up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely in flight?

Answer: Whenever someone asks me about how to exercise at home, without a gym (special equipment or even a minimum of free weights), my first reaction is my question ... why?

I mean, it doesn't take a genius to realize that these are not very good conditions for gaining muscle mass, so my first goal is to always try to solve any problem that gets in the way of achieving my goal.

Can't you find a way to get to the gym? Could you maybe cut back on your phone app purchases and instead spend that money on a gym membership? Could you throw away some of the trash in your basement or garage, and thus get some free space for strength training at home in full?

On very rare occasions people use The right way pump up, and all the problems are solved, and their muscles begin to grow with renewed vigor. But much more often the answer to all of the above is misunderstanding, rejection, and the search for a miracle workout and exercise program for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And that brings us back to our original question ...

The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without special simulators that are in gyms. Lack of free weights certainly doesn't help, but even under these conditions ... you can achieve certain results.

The bad news is that it will be much more uncomfortable, much more sportingly difficult, and just much more difficult overall. That's why...

How to build muscle: basic requirements

Building muscle requires at least 2 fundamental principles.

1. Progressive workouts that can stimulate growth. (Thoughtful training plan= success.)
2. A diet capable of supporting muscle growth. (Above all, consuming enough calories and protein.)

As long as both principles work correctly, regularly and for long enough, the muscles will grow.

What do you need to do and use to build muscle?

As you may have noticed, among the main principles muscle growth no gym membership, workouts with free weights barbells and dumbbells, exercise equipment or additional equipment.

This is because they do not play a critical role in increasing muscle size and mass gain. These are just useful add-ons that can help speed up your results and improve quality.

And not only in the sense that they will effectively train each muscle group and provide the muscle growth you desire. They facilitate the progression of exercise, which is essential to stimulate muscle growth and progress in training, both at home and in the gym.

This is why all gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and pancakes from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle of inclination; racks on which you can do a lot of exercises; complex, block and various simulators for each muscle group.

So I'm not going to lie to you here. If you want to build up and pump up beautiful and strong muscles, then the application of all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you do not have anything from this list, then this is a big problem.

But, as I said, everything in this world is possible. There are a large number of different programs and workout options that can be used to build muscle at home without Zelez, and even the most controversial of these can work effectively when used correctly.

Exercises for training at home without simulators

For the first time, you have a wonderful inventory: did you know about it or not ... This is your own body weight... With it (+ some ingenuity) you can do all sorts of exercises. Even the very first thing that comes to mind:

• Push-ups (and all kinds of variations);
• Pull-ups (and all kinds of variations);
• Horizontal pull-ups;
• Reverse push-ups;
• Headstand push-ups;
• Curl biceps;
• Bodyweight triceps exercise;
• Lunges (and all kinds of variations);
• Squats
• Bulgarian squats;
• Pistol squats;
• Lying leg curl;
• Romanian deadlift on one leg;
• etc.

This is by no means a complete list of exercises. You will find a bunch of others.

But that's enough to make up one of your workouts. There are enough exercises on this list for a home workout to be truly effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add more, for example rubber band , and now you can do dozens of other exercises (close grip deadlift, belt press, arm swings forward and to the sides, exercises for biceps and triceps, etc.) ...

So what than more exercise, all the better. This is good news. Now for the less good news ...

Progress will be difficult, but possible

Progressing on these exercises (where the # 1 goal is muscle gain) can be difficult to achieve, especially as you get stronger. Since you cannot regulate the weight with which you perform the exercise for the progression of loads, which should create stress to stimulate muscle growth, you cannot simply add 2 kg and move on to the next weight, as you can with a barbell or dumbbells.

Fortunately, this won't be a problem early on, as there are 2 great ways to increase your load.

First step: moving from simple exercises to more complex ones (for example, from pull-ups with support to simple pull-ups). Fine. After that, progress in repetitions is necessary. For example, if in some exercises you can only perform 3 sets of 5 times, then you can gradually increase the number of repetitions to 12 for 3 sets.

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

So what do you do then? Well, you either keep doing what you are doing and never get stronger or build muscle, or you come up with a way to increase the load. For example…

• Weighted sports vests;
• Weighted belts;
• Stiffer rubber bands
• There are rings, TRX hinges and others;
• A backpack full of 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: add some extra weight or just make 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 key to effective training.

If you don't, then in the end, like most people who work out at home without much thought about weights or special equipment ... you will forever be stuck in the same weight and volume of muscles, doing the same thing, without changing anything in your training program.

Not fun at all!

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

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

Iron Free Workout Program

Whether you have access to a gym or not, it really makes no difference, exercising at home can be just as effective. .

There are tons of exercises you can do without free weights in the privacy of your own home, hotel room, or office to build muscle and improve your physical condition.

Sure, training with extra weights and machines is great, but the simple fact is that you can build muscle without additional equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Exercises that you only do with your own weight have great importance in the development of functional strength at any level sports training... Since you will not be using additional weights for these exercises, it is better to focus on very fast pace and a lot of repetitions to load your muscles to the fullest. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weights training.

Below is a list of 10 best exercise to help you build muscle at home. Most likely, you have heard about many of them, but I supplemented them with my advice on improving the technique and approach to execution.

Squats

Squats work 85% of the muscles of the whole body. Just think about it. The performance of this exercise is many times greater than any other. Plus, squats are known to increase testosterone production. If you want to build up muscle mass, then this is definitely your option.

To perform deep and correct squats start with your feet wider than your shoulders, your toes slightly out to the sides, and when you start the squat, keep your back straight and focus on pulling your buttocks back and keeping your chest high. When you squat, bring your knees forward and out, but they should not go beyond the toes, and press into the ground with your heels to maintain balance. If you need extra balance, then bring your hands forward. When the pace is fast and explosive, this extra balance can become very necessary.

Bodyweight squats can be done every day if you want. You can also change your squat technique by trying one-legged squats or sumo squats (wide leg squats).

Push ups

Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulder, triceps, and back muscles. Watch your breath and lower yourself until your chest touches the ground.

For a change, an extended arm stance will target the pectoral muscles more, while a close arm stance will increase resistance.

If you raise your legs on a chair or a wall, change the angle, you will work on the upper pectoralis muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work on your triceps and pectoral muscles by using back push-ups... it great exercise, by performing which you can see a beautiful and relief muscle in the form of a horseshoe on the back of the arm. Remember to keep your head straight so that your spine is in the correct position.

Squats against the wall - great way work on quads and endurance. With your back against the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I love using the timer on my phone for this exercise. Start by trying to do the high chair for 60 seconds or until you can handle the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises, but correct technique takes some practice, as with any exercise. Humans have a tendency to wobble when shifting body weight from one leg to the other. When you shift your weight to the other leg forward, remember to keep your back and shoulders straight; you also need to focus on moving your hips down towards the floor rather than forward - this will allow you to perform the rep with the correct technique.

Plank

Starting with your abdomen, keep your spine straight and keep your weight on your forearms, which are on the floor at this point and form a right angle with your shoulders. Pull in your belly to increase the intensity. The plank is another exercise for which I recommend using a timer. Try doing it for 90 seconds and just tell me you can't do core workouts at home.

The concept of execution here is similar to a plank, but the difference is that the upper body should only be supported by one hand. The oblique muscles of the abdomen and muscles of the core are being worked out.

"Superman"

This exercise fits the expression: "As you hear - so it is written." It will work on your arms and lower back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you are trying to take off, hold this position for a few seconds and lower yourself.

Leg curls

I like to combine crunches and leg lifts to work on the upper and lower muscles abdominal press. Lie on your back with your heels flat on the floor, bring your knees to your chest and do a twist, contracting your abs as the knees and rib cage touch each other. Then return to the starting position.

Burpee

Burpee is a multi-muscle movement that combines a jump with a push-up. it great option to work out several muscle groups. The main thing to pay attention to is the lower back; avoid as much arching in the spine as possible when you squat and then jump out.

Circular training

If you have been exercising for a while and think that bodyweight exercises will not provide you with the desired effect in muscle growth, then you can increase the intensity of your home workout performing workouts in a circle. Doing so will build muscle and endurance, add an aerobic element, and really increase the difficulty of your workouts.

Circuit training constantly keeps you in good shape, heartbeat and the pulse quickens, while one muscle group is resting, the other is working hard. You will be amazed at how much physical results you can get for more a short time using this method.

When planning circuit training it is important to turn off certain muscle groups in order to give them alternate rest. So, if you start with push-ups, then move on to squats and ab exercises.

Conclusion

So now you have my favorite home workout exercises that build muscle without the need for additional equipment. They can help you get in shape and lose weight while improving overall health and strength. Don't have a gym? Not a problem!

Home workout programs

3-day bodyweight workout program

Are you a beginner or want to take a break from a tough one strength training? This 3-day workout program contains all the basic exercises and will give you a powerful start to strength training at home.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, crossfit or game types sports, the ultimate goal is the same - to improve your body.

So it makes sense to make an effort to learn how to use your body properly, right? Truth.

To do this, it is worth incorporating bodyweight exercises into your program.

These exercises can be vital for development physical form, improving body functionality or increasing endurance on the court or field.

The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.

Day 1: Upper body

Day 2: Lower body

Day 3: Core muscles

FAQ

What is the pause between sets? How do I combine these complexes with my training program?

You can do them after your regular workout or as a stand-alone workout program. It all depends on the person and his goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Can these complexes be performed twice a week?

Of course. If you wish, you can practice at least three days in a row, then take a day of rest, and train for three more days in a row.

How long should this program be followed?

Until you feel that you have squeezed everything you can out of this training. I would advise you to do it for at least 4 weeks. What to do after this period is up to you.

I am strong and I don't have enough body mass to achieve failure. What to do?

Weight vests will perfectly cope with the role of additional burdening without burdening you with extra shells. Wear a vest for resistance exercises. Alternatively, you can hang a chain around your neck.

Is it possible to somehow complicate the exercises?

If you need a vest or chains for extra weight, you can do a drop set. Do the weights to failure, then remove the weights and continue.

Instead of doing all the approaches at once, you can turn the workout into a circuit. Do each exercise in turn without rest. This is one circle. Repeat this three times. Rest for 1 minute between laps.

I am too weak to use my body weight. Can I replace exercise with simulators?

This is contrary to the essence of the program. If necessary, have an insurer or training partner help you with the most difficult exercises. Don't use strength machines instead.

Three sets of bodyweight exercises that can be done anywhere

Given all the severity modern life, who wants to hang dumbbells with pancakes on themselves? Instead, use these workouts to build muscle with your own body weight.

Do you want to train well, but you don't have access to sports equipment? Do not despair. Using your body weight, you can exercise anytime, anywhere and still enjoy the process.

When talking about bodyweight training, many people mean cardio training. While weight-bearing exercise works well with this type of fitness, it is also effective for developing upper and lower body strength. You just need to show a little resourcefulness when choosing exercises.

Since it is not possible to load the muscles with body weight enough, you need to find another way to injure them in order to develop strength. We offer you three sets of exercises that require nothing but body weight and a horizontal bar or doorway.

Complex 1: Workout of the lower body and buttocks

To actively stimulate the muscles of the lower body through training with your own weight, you need to choose multi-repetitive exercises with elements of plyometrics. Plyometric exercises can help build strength and explosive muscle power. By combining this method with repetitive training, you can easily build lean muscle mass.

After a short warm-up, do the whole complex once, resting only at the specified time. After completing the circle, rest for 3 minutes and repeat everything again two more times.

Lower body and glute pumping
1. Walking lunges with body weight 1 approach, 20 times for each leg
2.
3. 1 set, 20 reps
4. Step-up with knee lift 1 approach, 20 times (for each leg)
5. 1 approach, 20-30 sec. (Rest 60 sec.)
6. Kettlebell Sumo Squat 1 approach, 30 times (perform without kettlebells)
7. 1 approach, 10 times (for each leg)
8. 1 set, 50 reps

The beauty of lower body workouts is that they also have a positive effect on the heart. You can rest assured that your heart will beat wildly from this complex! However, do this set of exercises only when you want to maximize your muscles.

Complex 2: Developing Upper Body Strength

Two of the best basic exercises of all time will help you work your upper body using your own weight: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you will be able to cope with this complex in no time.

Do the exercises in the following mode, resting for 30-60 seconds. between sets. Reduce your total reps in a pyramid fashion until you get to the last stage of fatigue.

Developing upper body strength
1. Push-ups
3 sets, 15-20 times (30-60 seconds rest between sets)
3. Push-ups "diamond"
4. Pull-ups on a low bar from a hanging position 3 sets, 15 times (30-60 seconds rest between sets)
5. Push-ups from the bench
3 sets, 10 times (30-60 seconds rest between sets)
3 sets, 5 times (30-60 seconds rest between sets)

Push-ups and pull-ups by themselves involve all muscle groups in the upper body: chest, back, shoulders, biceps, and triceps.

Complex 3: Fat Exploding Cardio Training

You can do this workout even when you are pressed for time. Bodyweight exercise is ideal for increasing calorie expenditure during and long after workout. Always start this workout with a light warm-up.

Try to do 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to observe correct technique execution. When done, cool for 5-10 minutes and stretch. Vary the rest time or the number of repetitions as you see fit.

Fat blasting cardio training
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
5. Jumping "scissors" 1 set, 100 reps

Additional Benefits of Bodyweight Training

You can always hop on a cardio machine and do interval training. However, weight training is more dynamic and forces you to change position for each new exercise. This will improve your balance and agility, and develop functional strength that will be useful both in and out of the gym.

What's more, bodyweight exercises are very fun. Most people quickly get bored with the same type of cardio training, but the many options for exercise with body weight will make you work not only with your muscles, but also with your head.

A set of exercises with body weight for gaining mass

Can you build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.

general information

Description of the training

Will you be able to develop muscles with bodyweight exercises? Yes, if the training is really hard.

I have compiled this complex as a solid starting point. But it is only good for the first time.

Later on you will have to find a way to complicate it. Muscleandstrength.com offers tons of bodyweight exercise variations. Try them, and improve your program when this complex becomes too easy for you.

You can do this complex up to three times a week. Rest at least one day between workouts. If your muscles hurt too much or need more recovery time, increase the rest period to 2–3 days.

Your goal is to do 25-50 reps per set, depending on the exercise. When you are good at it, make the exercise harder.

For example, when you can do 50 push-ups in a set, move on to one-arm push-ups (alternating) or cotton push-ups. If squatting with bodyweight is too easy for you, add squat jumps or box jumps.

Recreation... Rest no longer than you need to catch your breath. As soon as you can answer the question, what day is it, move on to the next exercise.

After completing the entire circle, rest for 2-5 minutes. and drink some water.

: : :

Lose weight up to 10 kilograms in just 60 days without gyms and diets at home!

And the point is not that you will get rid of those extra pounds, the point is that you have to demand a dress two sizes smaller in the fitting room to emphasize the attractiveness of your figure!

Let's face it! Has this happened to you?

• When you put on or take off your shoes, it is difficult for you to bend down because of the strongly protruding belly, which hangs on your boots and does not allow you to breathe properly. You begin to groan, puff, feel like a huge "kolobok" that is about to roll off somewhere.

• Shopping becomes unbearable because of the incredible fatigue you experience when walking. In addition to bags with groceries, you also carry extra pounds of fat mass on you, which take away the lion's share of your energy. And you also need to bring all the bags with you home.

• Climbing to your floor turns into "conquering Everest", which you still overcome with the last of your strength, with shortness of breath and long stops to "rest".

• You look in the mirror and understand that your body, to put it mildly, is imperfect: the waist has merged into one unpleasant clot of fat mass, which increases every day, turning into a “pear” or “apple”; it is already difficult for you to wear jeans, as they simply do not converge at the waist due to its complete absence!

• Of course, you are trying to lose weight, lose extra pounds, "sit down" on all kinds of diets, buy super diet pills, and even try to work out in the gym, BUT the results do not please you anyway!

• If there are results, they are usually short-term and often harm your health, take away a lot of your precious time, which you could spend on your family and loved ones.

6 reasons why you still haven't found your dream figure?

Reason # 1

Your technique for performing the exercises is wrong, which is why you work out to exhaustion in the gym, but still do not see a chiseled figure and a relief press!

Reason # 2

Your diet is dominated by foods high in trans fats and refined carbohydrates, which disrupt your metabolism and hinder weight loss.

Reason # 3

During the day you experiment with different kinds of diets, and at night you find yourself at the refrigerator, eating some forbidden treat. As a result, the weight comes back, and all because you do not have a clear, balanced nutrition program!

Reason # 4

You are lazy and suffer from chronic fatigue, because you lead a sedentary lifestyle: you sit at work all day, and when you come home, exhausted and hungry, you have a hearty dinner and go to watch TV. And all you need in such a situation is a good "pendel!"

Reason number 5

You don't have time to visit the gym. Work and family take up all your free time, you have no one to leave your children with or you need to cook dinner for the whole family!

Reason # 6

You are not able to competently build the training process on your own, since a huge amount of free information and videos on YouTube are mixed into one pile, where it is not so easy to separate flies from cutlets!

Many girls have been trying to lose weight for years, but they just cannot achieve desired result... Losing weight is not about daily pampering with recipes for your favorite desserts or using fashionable "chips" in your workout program taken from the Internet. No. Losing weight is a set of measures that must be followed from "A" to "Z" in order for your result to be stable all year round!

That's why:

• if you are ripe for self-development, ready to work with perseverance and diligence on your body and health;

• if you were plump since childhood, and you were teased and offended all the time;

• if you lack self-control, or you do not know where to start losing weight;

• if you do not have time for the gym;

• if you do not want to lose weight and become like Koshchei the Immortal, but dream of acquiring a sexy relief body;

• unless you can piece together a bunch of information “how to lose weight with health benefits” that snowballs your brain.

I hasten to please you!

My name is Yana Skripnik, I am a certified trainer, a graduate of the International School of Fitness "Fitness factory", a nutritionist-nutritionist and a specialist in sports dietetics and healthy eating.
A little about myself and how I came to the world of fitness. All my adult life I have been an active child. As a child, I was engaged in dancing - I began, like all obedient mother's girls with folk dances, and ended my dance career in the Hip-Hop style.

For me, the change in activity and occupation has always evoked wild delight and interest. I love to try something new and unknown. So it happened with fitness. I decided to connect my life with sports at the age of 21. I remember now: I am sitting at my desk in the office and I understand that I have always wanted to be not such an “office plankton”. The whole day, spent sitting within four walls, had a very negative impact on me. I came home from work, and I had absolutely no energy, as if it was all sucked and flushed down the toilet (sorry for the comparison). The only thing that could revive me and bring me back to normal, plus everything to charge me with positive energy and raise my spirits - it was fitness classes. After a hard and boring day at work, no matter how tired and sick I was (and my head often ached from the computer), I always found the strength and desire for my daily hour of training. I always studied at home on my own. In this regard, I have always been responsible to myself and have never spared either myself or my strength. My workouts have always been diverse, since I did every day, and I wanted to make them as interesting as possible. My gym was my small room, in which I lived with my brother, so at the time of my training (if my brother was at home) he always gave me my “gym”. It was in such field conditions that I started my path as a fitness trainer =)

In the photo on the left, I weighed 55-56 kg, and in the photo on the right, I weigh 48 kg, I dropped the extra 6 kg, exclusively practicing at home in my room with a pair of dumbbells and a rope. This was my entire inventory. Therefore, those who tell you that exercising at home is ineffective and that exercising at home will not help you lose weight, do not believe them! Everything is possible! The main desire and belief that you will succeed!

For 5 years I have been a fitness trainer and specialist in sports nutrition and healthy nutrition, so I know firsthand what problems women and girls who are overweight have.

MY CERTIFICATES:

Based on my experience of losing weight at home, working as a fitness trainer and nutritionist-nutritionist, I created a step-by-step, structured video course with a combination of exercise and proper, measured nutrition from inexpensive and healthy products.

Let me introduce you to the Innovative video course “Lose weight without exercise equipment”, which will help girls and women lose weight at home by 4/10 kilograms in just 30/60 days without harming their health!

Just imagine how in 30/60 days you will no longer feel insecure and critical of your body and health.

• Within a month, you get rid of those extra pounds, and you have the opportunity to put on your favorite festive dress;

• You climb the floors without much difficulty and shortness of breath;

• You stop starving or overeating, as your diet is dosed, portioned, and, importantly, composed of inexpensive healthy foods;

• More and more often you meet the scorching glances of men, and your own husband meets you after work with a gorgeous bouquet of color;

• Finally, you get rid of the need to go to the gym and lift weights, as home training with minimal sports equipment brings you more pleasure and joy.

And most importantly, the results that you will achieve will not change after a week, because the skills and knowledge acquired in my course will help you compose your own diet, which will not lead you to gain weight again in the future.

An important feature of my video course is that:

• Training and online support at a distance are not a problem, but an advantage, since you can always count on my help, even when you are in another country or on another continent.

• It is possible to lose weight at home, with a minimum of sports equipment.

• Workouts can be done at any time convenient for you.

• Changes to your diet will help improve your health and stabilize your results.

What will you learn in this course?

• You will learn how to properly plan each meal at least 5 times a day with certain time intervals between them.

• You will learn how to perform the exercises correctly, finally make friends with a rope and dumbbells.

• You will learn to eat healthy and inexpensive foods, for which your health will say a huge THANK YOU!

• And, of course, you will learn how to turn your desires into reality.

What results will you get?

• Get rid of annoying extra extra pounds (from 3 to 10, depending on the chosen package) and cellulite- it will be possible to update your wardrobe with new dresses, short skirts, shorts and open leotards. This phrase will definitely not be about you: “It was summer, we sucked in our belly as best we could”.

• Your health will improve markedly- the work of the gastrointestinal tract is normalized; posture correction will occur; skin rejuvenation.

• Body quality will change - your body will become prominent, fit, athletic and attractive, which will definitely affect the increased attention from the male sex.

• Problem zones will go away - the long-forgotten waist will finally appear, and the ears on the hips will no longer drive you into depression.

• Will increase stamina- you will easily overcome the rise to your floor without shortness of breath and fatigue.

• There will be a complete change in your eating habits- you will be able to completely eliminate sugar and sugar-containing foods due to a properly balanced diet.

The results of the girls who passed the video course "Lose weight without exercise equipment"

You will radically change your body, and your reflection in the mirror will make you pleasantly surprised!

Who is this course not suitable for?

Let's take a closer look at the training program:

• Number of workouts: 12-24 (depending on the package chosen).

• Training duration: 60-80 minutes.

• Number of workouts per week: 3 workouts per week. Each week your workouts will get harder and more intense, so be prepared that it won't be easy!

For more convenient and quick learning, I have prepared for you extra bonus in the form of separate short videos, where I personally show and voice the correct execution of each exercise in your program!

Communication between trainer and student:

1. The main communication between the trainer and the student takes place via email. Communication via Skype is also possible (you need to warn in advance when and at what time you would like to call).

2. Once a week, you need to send the coach all the information from the diary, body measurements, weighing results. If you have no idea how to keep a diary, be sure to ask your coach.

3. If desired, the student can send the trainer a video of his training to adjust the technique of performing the exercises.

4. IMPORTANT! The student is obliged to inform about his medical contraindications and diseases.

5. The selected program and diet may require further adjustment, therefore it is important that the student reports on the work done once a week.

6. The coach undertakes to draw up and in the future, if necessary, adjust the nutrition plan, adjust the exercise technique based on the student's video recordings, and answer the questions that arise during the online course. The coach undertakes to make every effort and professional knowledge to achieve maximum results for the student.

7. The course starts from the moment the student receives the training program and nutrition plan .

What you need for training:

Bonus package

at home for 1 month with video accompaniment

Personal consultation via Skype - 1 hour

RESULT: - getting rid of 4-6 kg of body fat; - increase in endurance by 20-40%; - restructuring of the body to a completely different way of eating; - understanding the basics of a balanced diet; - improvement of the general condition of the body and the work of the gastrointestinal tract.

Package "Gold"

STANDARD workout program at home for 2 months with video accompaniment

INDIVIDUAL nutrition program for 1 month + its correction during the whole program (if necessary)

Nutrition and Weight Loss Materials

Online support during the entire duration of the program

Online control of your result.

List of Interchangeable Weight Loss Products

Personal consultation via Skype - 2 hours

Work on internal motivation to achieve the desired result

A collection of my articles on nutrition, exercise and weight loss - IS FREE!

RESULT: - getting rid of 6-10 kg of body fat; - acceleration of metabolism - a general increase in endurance and strength up to 60%; - improvement of the digestive tract, cardiovascular system; - posture correction; - improving the skin of the face and the elasticity of the skin on the body; - possession of knowledge about proper nutrition, the work of one's body and a competent training process at home; - the ability to adjust your weight yourself.

Price - 1800 r

Price - 2500 r

Price - 4000 r

Personal consultation via skype- some people find it more convenient to ask questions orally, rather than write. The consultation time can be used both at one time and divided into several times, for example, 10-20 minutes each.

Collection of my articles on nutrition and weight loss- all the articles are in my blog, but in the collection you can find much faster the topic that interests you by going through the content or using the search.

Still thinking? Take the first step towards beautiful figure! Order the "Lose Weight Without Exercise Equipment" course at a discounted price right now!

Why is it more profitable to buy my course than to buy a subscription at the fitness center?

Let's consider in more detail, for example, the package "Gold" which is accompanied by 24 video lessons worth 2,000 rubles.

We divide the cost of a video course by the number of video lessons to get the cost of one video: 2000: 24 = 83 rubles. This is the cost one lesson!

Now I propose to compare this price with a one-time visit to a fitness club:

You can clearly see that the difference is obvious. The average cost of a one-time lesson in a fitness club is 250 rubles. Plus it is worth adding to this:

• the cost of a ticket / gasoline on public transport / your car;

• sports equipment and clothing (topic, leggings, shorts, gloves, shoes, bag, bottles, etc.)

• precious time that you spend on movement.

Not to mention a personal trainer, which will cost several times more - an average of 800 rubles per hour.

In my video course, I suggest you:

• saving money from the family budget, which you can spend on buying healthy food or baby clothes.

• saving time that you can spend with your family or friends. For example, you can train without leaving your little children, they will always be under your supervision.

• My individual approach to training and nutrition in practice "plus" mandatory informative part will help you become who you have long dreamed of being! All I need from you is A WISH and mood for a POSITIVE result... We will do the rest together. I will become your support and mentor friend all rolled into one!

When buying my course "How to lose weight without exercise equipment" people often ask certain questions, to which I have prepared answers:

1.Can I lose weight? Will I succeed?

- Of course you can! You are stronger than you think of yourself! You will succeed! There is willpower, there is patience!

2. How will the lessons be held: in groups or independently?

- Classes will be held independently at home &

3. Which package should I choose?

- Focus on your goals and capabilities.

4. If I don't have a bodybar and dumbbells, how can I replace them?

- They can be replaced with 1-0.5 liter bottles filled with liquid.

5. How to order your course?

Your friend and coach, Yanelia Skripnik