Thinking about how to pump up the body, many make a choice in favor of the gym. It has all the means to quickly build muscle mass. However, at home, you can also achieve certain results to increase muscle. To do this, it is desirable to have dumbbells and bars, which will help to strengthen the muscles of the body faster and more efficiently.
How to pump up the body quickly?
In order to significantly increase muscle mass, a large load on the muscle groups is needed. You need to train three times a week for one and a half to two hours. In one day, attention should be paid only to one or two muscle groups. Exercises are performed in 2-4 sets of 8-12 repetitions, depending on the physical capabilities and body kit.
How to pump the body at home?
We break all the exercises into three workouts a week.
1. The first workout may include exercises for inflating the muscles of the legs. For this purpose, running exercises, squats with cargo are suitable. On the same day, we introduce exercises for the development of the shoulders: pull-ups, dumbbell bench press sitting, dilution to the hands with dumbbells.
2. The second training. On this day, train the muscles of the chest, biceps and triceps. A detailed description of the exercises for strengthening the muscles of the chest can be found in the video. To strengthen the biceps and triceps perform the following exercises:
- in each hand you need to take the weighting and alternately bend your arms in the elbows;
- in a sitting position with widely spaced legs, one must take a dumbbell in one hand and perform an extension-flexion of the arm.
3. The third training is dedicated to the muscles of the press and back.
Exercises for the back:
- lying on his stomach, it is necessary to tear the body off the floor;
- ip: lying on the couch, the body hangs. We lift the body, hands behind the head.
Exercises for the abs:
- lie down or sit on a hill, the hull is dangling. We lift the body, hands behind the head;
- lie on the hill, legs hang. It is necessary to lift the legs bent at the knees.
An important point in the question of how to pump the body in a month is food . A sufficient amount of protein food will contribute to a faster increase in weight.