The question of how quickly to pump up muscles at home is of interest to everyone who would like to be in shape, but at the same time does not have the opportunity to visit the gym . The pumped body is the result of a long, persistent and hard work on yourself, and in such a case you can not do without regular training, a thoughtful plan for eating and using dumbbells. If your plans simply lead the muscles into tonus, you can do with home power exercises. We will consider this variant in more detail.
How quickly to pump the body at home?
To the muscles of the whole body came in a tonus, perfectly simple and accessible exercises perfectly suit:
- running on the spot;
- employment with dumbbells (squats, lunges, exercises for hands);
- general strengthening exercises - pull-ups, push-ups, corner, etc.
It is best to make a training plan for yourself: for example, start with 10-15 minutes of running on the spot, then perform all the known exercises with dumbbells for hands, then - attacks and squats with dumbbells, then perform exercises on the press (for example, a corner) and then push or pull up. Repeat the program is a day later, it should take at least 30-40 minutes. Repeat for each exercise should be selected 12-15, the number of approaches - 2-3, depending on the level of physical fitness.
If you are interested in how quickly to pump up your chest at home, add a greater amount of push-ups and a simple exercise to the complex: the palms rest against each other at the chest level, the elbows look to the sides. Within a minute, you should push your palm to the palm of your hand as hard as you can. Repeat 2-3 times.
How to quickly pump up your legs at home?
To pump the leg muscles, it is necessary to include in the training program those exercises that maximize their use:
- For gastrocnemius muscles : lifting on socks with dumbbells in hands. Perform slowly, 3 sets of 15 times. Then the same, but on one leg.
- For the muscles of the thigh and buttocks : the deadlift - standing flat and holding the dumbbells in front of you, bend over, keeping the deflection in the back. Repeat 3 approaches for 15 times.
- For the hips : deep attacks with dumbbells in the hands, for 15 repetitions for each leg in 2-3 approaches.
Excellent leg muscles and jumping rope, which can also be included in the complex exercises . Pay attention, deadlift is not the answer to the question of how to quickly pump up your back at home. To pump the muscles of the back, you need to lie on the floor, fix your legs and perform upsurge of the torso up 3 sets of 12-15 times.