How to pump muscles at home. Reasonable pitch

If you think that a thin man is such an exclusively because it eats little, then you are mistaken. It is possible that he eats as much as you and you are, and even more than you. Cause in metabolism. The organism of the ectomorph can be compared with the stove: what would neither throw in her, everything burns. And the stove is intelligent, and when trying to overload it, it includes additional mechanisms that interfere with the weight gain.

At the end of the sixties in one of the US prison, the prisoners were proposed to participate in the experiment. Volunteers, among which there were no people with, began to feed very abundantly until their body weight would increase by 25%. Some of the participants could not gain weight, no matter how much they feed them. The diet of one volunteer was brought to 10,000 kokalorius a day, and at the same time he could not recover by more than 18%. After returning to normal nutrition, absolutely all prisoners quickly returned to the initial weight.

Extractorph is programmed to be so. When the body weight increases, the ecmatomorph is reduced appetite. With the growth of the mass "stove" begins to work even more intensively.

If you want to strive for a set of mass, then you need to type high-quality mass. There are few benefits from fat, and harm is more than real. It means that it is possible to get better only at the expense of muscles, and it is important to immediately understand the difference between the abstract "physical activity" and the specific methods of a set of muscle mass.

What kind of sport will help the ectomorph

If you think your thin friend is because it does not do any sport at all, then you are mistaken. If he starts seriously running, it can still be land. Need a specific sport - power.

As soon as the ectomorph starts, it will quickly manifest a relief. This is only the body's reaction to the physical activity that appeared, that is, the muscles scored a tone. To continue the increase in muscle mass, it is not enough to continue to work with the same scales. It is necessary to constantly increase the amount of work, that is, either gradually, but constantly, from training to training, increase weight, or increase the number of repetitions in reasonable limits. In general, all this comes down to the only principle:

On each next training session you have to do a little more than the previous one.

Plus one kilogram, plus one repetition, but necessarily. Forget about the exercises. Forget about 20-30 repetitions per approach. Not more than 10 times, close to your current limit weighing. Naturally, with a very careful warm-up and with a partner. In your only the base and nothing but the base:

• rods from breasts;
• tightening and push-ups on the bars (in perspective with additional burdens);
• squats;
• ranan traction (with great care!);
• the so-called soldier's press (ask the coach, he will show you);
• push and jerk - very good exercises, but very complex and traumatic (proceed to them when the coach decides that you are already sufficient).

In general, amateur in the initial stages are dangerous, that is, without supervision of an experienced person or coach, you should not do. It is possible to tritely die on the bench when the rod presses you, and to remove it no one. Also, the setting of proper equipment will protect you from injuries and will help better progress.

The rest will make the body at the expense of your correct nutrition. We returned to meals again, because it is most important in this case.

What and as it is

Here will be an example of the simulator room, when one guy got up for the scales before the class, then once again weighed in the middle of the workout and returned again to the weighs after completing the classes. Do you think he tried to appreciate the amount of moisture lost for the occupation on far from the exact weights? No, he expected to see the weight gain. Sounds funny. Where to take growth? Perhaps he learned to get a protein from the air? Often, the illiteracy in the chemistry of the body negates all the efforts, and the person lowers his hands without seeing progress.

In fact, everything is very simple, just enough to follow two simple principles:

• spend calories less than consumed;
• observe the rate of protein consumption per day based on body weight.

A positive balance of calories is the only state of growth. You can buy the most expensive, high-quality rabbit meat, which was fed the same carrot organ, but if the calorie calorie diet is less than your "stove" burns, then everything is in vain. It is necessary to eat often and a lot.

Do you think that you can not eat more? Your problem is prone to complete people. :) After you start walking in, your appetite will grow greatly. Very much. Just start, and see yourself. True, the exchange of substances will accelerate together with this, but we will defeat it with calorie.

There is a lot easier if there is often. Many people have very few food receptions per day. Just three, and sometimes two. Ektomorph must be 5-6 times a day, according to the regime. One massive meal will not solve anything. The flow of calories must be distributed as uniformly as possible during the day with an emphasis on the metabolic window (this is when everything is absorbed and faster after hours after the classes) after training.

The body will always strive for balance, and in the case of an ectomorph is thin. You can either make a gym and the right food mode with your habits, or spit on it all right now, close this page, then continue to complain about the injustice of life.

If you still read, then you have will and willingness to change your nutrition. Make it easier than it seems. There are a number of products, delicious products that are also very calories.

You can not even start with products, but with what we add to food. For example, olive is very calorie. Bananas are an excellent and tasty choice. Dried fruits. Bitter chocolate. The last two options are good by the ratio of volume and calorie. It occupy little space, they are easier, and the energy turns out a lot. Of the more classic products it is worth highlighting meat, fish, bird, eggs, cheese, rice, potatoes and bread. Such products are actually enough. On the Internet you can easily find calorie tables, choose from there those products that you like and accessible, and then begin to fantasize with the menu.

Do not forget about the rate of protein consumption.

For a person moderately engaged in power sports and wanting to gain muscle mass, the norm will be 1.8 grams of protein per kilogram of body weight.

Based on these simple rules, adjust your daily diet. To better understand how much it is necessary to increase the daily caloric content, it is possible to calculate the number of calories consumed, in which your weight does not change. Then you increase the resulting result by 15%, go to the simulator, feed, taking into account the amendment and evaluate the result. Began to actively postpone in the sides? Reduce calorie content. Nothing happens? Increase.

Discipline in combination with progressive weights in training will give the result. Forcibly vaccible rules will be in any way unagreering the life of habits, thanks to which you can easily get a dry muscular body, for the sake of which, for the sake of which the person has to suffer truly to complete.

It is necessary to maintain yourself in good fitness, but before the summer period, this problem becomes especially relevant. Therefore, there is nothing surprising that the question arises about how to rapidly pump up to the beach season? In order to become stronger and look better there is a large number of different techniques, but in fact, effective programs can be literally recalculated on the fingers. Anyway, it is necessary to adhere to several mandatory rules, thanks to which you can find out how to quickly pump out at home, using any remedy and classic exercises.

Concentration, goal, technique

If you do not know where to start and how to rake quickly, the first thing you need to put a specific goal for myself and concentrate on it. In order to get a good physique, you can use several classic exercises:

• beast lying;
• weight lift on biceps;
• deadlift;
• french bench;
• pull-ups on the horizontal bar;
• squats.

Almost all of the above exercises can be performed both at home and in the gym.

After you marked with training and the choice of muscles to which it will be directed, it is necessary to group them correctly, on muscles. Exercises must be kept systematically and combining the work of hands with legs, etc.

Most people experience some doubts about effective workouts at home, but in fact it's just as simple as in the road athowing room. In order for the result to appear, it is worth noting two rules, thanks to which you can make your body perfect:

• competently developed power circuit;
• systematic implementation of a specially prepared set of exercises.

Uniform activity

It is worth understanding that the main thing is not to learn specific exercises to improve your appearance, but to use them. That is, you need to know how it is properly and rapidly pumping out how to harm your body, and in the end a qualitative result. For example, if you just start cropping, most likely the volume of muscle mass will remain the same, despite the fact that the legs will become stronger. This is due to a small amount of muscle fibers.

The effectiveness of the exercises will be visible only if it skillfully use different principles and methods of their execution. Especially at home training, it is necessary to understand that only during regular and long-term loads, the muscles will work in the maximum possible range.

The only side effect that will occur with intensive work - pain, which are caused by crepe, but they pass within a few days.

Half a minute load

Many scientists have proven that muscle fibers are activated and starting their active work only after 30 seconds of voltage. At the same time, it is necessary to understand that different groups of muscles have an excellent time of inclusion. This is due to their structure - the more difficult it is, respectively, the activation will be longer. In this case, the most longs are the muscles of the legs.

In order to find out how quickly pumping out, it is necessary to understand that in any complex of training, there must be 3 components:

• systematic repetition of exercises without freight and stops;
• active reduction in body weight;
• high intensity training.

The value of basic exercises

In order to find out how quickly you can pump out, you need to get acquainted with the complex of the main exercises. So, to increase muscle mass it is recommended to pay attention to large muscle groups: butorial, quadriceps, hips, biceps. As for the back, it is a round, big and small muscle. The widest muscles, extensors, trapezoids and of course breast.

Of course, this list is not complete, because about other muscles groups do not forget. Only complex loads on large and small muscles will give a positive result. You can start to engage in the following plan.

On the first day we train your legs. Squatting with weighting.

On the second day we train the chest and tighten. Brussia, crossbar, rod.

On the third day, a lot of rod. Soldier's press.

How many times and what to do?

How can I get ready enough? Very simple, if you know that the number of exercises should be directly proportional to the weight of the athlete.

• full - 5-6 approaches by 10-12 repetitions;
• people of the usual set - 3-4 approaches by 8-10 repetitions;
• love men - 2-3 approaches by 6-8 repetitions.

Remember that to achieve an effective result you can not pass any training.

How to quickly pump muscles in the hall

If you are interested in the question of how to quickly pump out in the hall, then there are several nuances that are fundamentally different from occupations at home.

Immediately it is worth noting that you need to forget about working with your weight and make it more focusing on the bar, bench press, becomes biceps and squats. Due to the fact that the body has a protective effect on such loads, there is a rapid growth of muscles.

In order to create a completely adequate load on all muscle groups, you need to train no more than 1-2 hours 4-5 times a week.
During classes, the athlete must firmly believe in the end result, without any doubt.

It is impossible to sharply finish the training, as it will adversely affect the growth of the muscles. It is best to finish gradually, with a decrease in weight for 10 minutes.

In the event that an athlete suddenly arises an irresistible desire to abandon workout, the cause is likely to be brute force with the load. Therefore, it is recommended to reduce it by a third, but in no case to miss classes.

How to lose weight quickly and pump out?

Before quickly pumping out in the "swing" (gymnasium), it is necessary to take care of its nutrition, because otherwise the result will not be. The diet must be balanced and the most directed to the muscles consumed the necessary elements, among which the protein is the main one. If it increases its content in the diet several times, then long and systematic weight loads will allow to increase the growth of muscle mass on average by 2 kilograms per week.

Also do not forget about complex carbohydrates that are present in various groats and porridge.

To saturate its body, all the necessary trace elements and substances need to be fully smashed their usual food intake for 5-6 times and eat more often, but smaller portions.

Proper nutrition for mass

If you are interested, how to quickly pump up for a month, then it is worth understanding that nothing will happen without proper nutrition. There should be only easy-to-see food and the most diverse.

As for good absorption protein, it is best to do it in the morning or in the first 2 hours after the end of the workout.
In no case cannot be dramatically sitting on the diet, because the cessation of food intake in the quantity required for the muscles provokes stress, which is why the body begins to stock up fat and stops the growth of muscles.
A long break between meals is also dangerous. Any feeling of hunger should be immediately thicken, but it is necessary to be extremely careful with confectionery and animal fats.
Naturally, it is impossible to dine tightly before bedtime, and an apple or another fruit will become the optimal choice, maybe a non-burning yogurt or kefir.
In the event that the athlete adds protein to his meals, it is necessary to take no more than 2 grams per kilogram of its weight. You can almost all dairy products, fish, chicken, veal and eggs.

How to pump muscles on the horizontal bar

How to rapidly pump on the horizontal bar? Everything is very simple, and such a projectile can be found almost in any yard. The horizontal bar is one of the unique sports equipment that can help develop almost all existing muscle groups. Naturally, provided you know the necessary exercises and the technique of their implementation. Even ordinary pulling in different grip (parallel, direct, reverse) with a wide or narrow arrangement of hands can adjust different muscle groups.

G.ore muscles

For such a training of muscles, there are enough classic pull-ups, only this must be made as smoothly as possible, without sharp jerks, after which exactly the same way and descend to its original position.

N.acack the shoulders

In order to use the shoulder muscles, use narrow grip, while the exercise is considered correct if the athlete brings the lower part of the chest to the projectile.

B.eugers on the turnstile

These muscles are developing when tightening the reverse grip. There are options when you need to rise only until the hands create an angle of 45 degrees, after which it is possible to return to its original position.

FROMpinbut

Direct grip, the hands are average removed from each other, the exercise should be performed with the highest possible amplitude.

A particularly effective exercise on the horizontalist is the development of abdominal muscles (press). Hanging on the horizontal bar, you need to pull your knees to the chin or raise straight legs, without bending, and raising socks up.

If you want to know how quickly pumping out, the horizontal bar will become one of those shells that can help with this.

Restoration

After any training, an important stage is restoration, both both physical and psychological, namely:

• healthy sleep;
• bath, walking through the forest;
• constant mobile lifestyle with minimal load;
• good mood.

In order to achieve results, you only need to want and follow all the rules. Now you know how to rake quickly, and you can start not from Monday or the New Year, but right now.

A strong and sports body of a man - his pride, a guarantee of health, and of course, the popularity of women! Today you woke up, looked in the mirror and decided to pump your body? Tips for experienced coaches in our article will help you with this!

How to pump a newcomer in the gym

The first and main step of a novice sports amateur should be a campaign at the gym for consultation with the coach. It will promptly tell, and most importantly - will show on a personal example, how to make the initial exercises on power simulators aimed at strengthening the ligament and muscle preparation. The sports program is selected purely individually and for each person it is different:

• With overweight - first it is necessary to reduce body weight, and only then you can do exercises.
• If a person is too thin - the program is designed for a weight gain.
• Well, if you have done all my life with any sport and your muscles in Tonus - the coach will immediately make you a strengthened workout plan.

But, coach-coach Maine! For the safety of their own health, "masters" should be avoided, which will push you to take chemicals, prick various amplifiers and even more so send you from the first arrival to do the base. After you have appointed an individual plan, you need to work out 5-7 under the guidance of the coach in order to master the correct exercise technique.

How to pump a novice - food

Beginners athletes neglect by changing their usual nutrition, believing that they are hard to train enough for them, and they will quickly become "big and strong." But, in the sport there is one and very important rule - without the correct diet, the results will be very and very deplorable. To achieve the growth of muscles for the first time months of classes, it is very important to correct your power regimen. This should also tell the coach, on the basis of the physique of the athlete who came to him. Types of physique are divided into three types:

• Extractors - people with rapid metabolism, as a rule, very thin. In order for the desired muscles, they first need to recover and increase muscle mass. The daily diet should consist of 50% of carbohydrates, 30% proteins and 20% fat.
• Mesomorphs are people having an average metabolic metabolism and a medium body. The daily diet must contain 5-10% of plant fats, 50% proteins and 45% carbohydrates.
• Endomorphs are people with slow metabolism and inclined to completeness. This type of coach athletes are prescribed to eat food with a large number of proteins - meat, cottage cheese, milk, fish, etc. From carbohydrates, only complex, such as peas, lentils, potatoes, and only in the first half of the day.

To dial the muscles, without a fat layer, it is necessary to avoid sweet, flour and fried. It is necessary to eat fractional - 6 times a day.

How to pump newcomer at home

Of course, not everyone has the opportunity and time to visit the gym. If you are not going to become a master of sports on bodybuilding, and you want to simply find the tightened athletic form - this section of the article for you. We bring to your attention the exercises that best do comprehensively, training every day.

• Exercises for the muscles of the hands, chest and shoulders - at home, traditional pushups from the floor and tightening come to the shift of the rods and simulators. In the initial pores you can start with 2 approaches, each at least 25 times. Each week increase the amount by 10-15 pushups. If you do not have a horizontal bar, pull-ups are replaced with dumbbells in the slope. Mandatory condition - it is necessary to postpone completely, without sorry for its power resources.
• Exercises for leg muscles and buttocks - squats on the width of shoulders with weighting. To heat the muscles, 10 deep quits are performed as a warm-up, without cargo, on the full foot. Next, any thrust (rod, or a stick ties bags with sand or salt) and squats are put on the shoulders. It is necessary to start from 10-15 times, gradually increasing.
• Exercises for the press - standard birch, twisting, foot lifts from the position lying on 45 degrees, plank and of course, the usual lifts of the case. It should be known that the muscles of the press quickly get used to monotonous exercises, so the techniques must be changed periodically.

In order not to quit your body in a couple of days - it is very important to ask yourself a goal and stubbornly go to her. At first, do not do between the exercises of long interruptions, psychologically then it is very difficult to start. Allow yourself to get into training and experience all the power and the power of your preheated muscles. Upon reaching the first results, you no longer have to make yourself do, and the sport will be easy to be given!

Salute to all lovers of a healthy lifestyle. Today, once again we appeal to the question, how to swing at home. To begin with, I will try to disprove the myth, that at home is unrealistic, you must attend the gym and take all sorts of additives. And there are two points of view. About the uselessness of domestic training, they say all visitors to the gyms, and they are right.

After all, so that the muscles constantly grow, they must constantly experience "stress". You should regularly increase the load, by increasing the weight of the rod, thereby not giving the muscles to get used to the load. They, muscles, in turn, will answer in growth, provided that you will eat right.

But at the visitors of the simulator to their goals: they want to become huge, act on some Bodybuilding competitions, and, of course, they will not work at home at home.

And now let's look at the pumping of the muscles of the house from the side of a simple manual, a person who wants to simply have a trained body. He does not need huge, 56 centimeter biceps, chest, more than his girlfriend, no, he doesn't need it all. He needs a beautiful, sports physique, having which, you can safely go out in the summer to the beach and cover with your embossed press and an accepted chest. For such people training at home the easiest and most affordable way.

Swing muscles at home correctly

So, how to pump muscles at home. The point is pretty simple, but you need to gain patience and stock will be strengthened. To begin, you need to understand simple rules, without compliance, which, your training is not enough that the result will not bring you, in the form of a sports figure, and will be useless.

1. Rule number - proper nutrition. Proper nutrition for muscle growth is 85% of your success. Without good food, all your efforts will be in vain. And under good nutrition, I do not mean that you need to start to eat like an elephant everything that comes on hand. Under good nutrition, I mean the following:

• you will definitely need to increase the consumption of protein food (meat, eggs, fish, cottage cheese), if for an ordinary person a protein consumption rate of 0.5 grams per kilogram of weight, then you need to consume 1.5 proteins per kilogram weight;
• it is very important to reduce the consumption of carbohydrates, we need carbohydrates to maintain vital activity and for energy that is needed during training. Therefore, we reduce the consumption of carbohydrates, especially fast (sugar, bread, buns). We use slow carbohydrates (bunting, buckwheat, pasta) and only in the first half of the day. Your dinner must fully consist of protein food, plus a bit of vegetables or fruits.

2. We told about food, now we go to training. Since our muscles will not receive a serious load, in the form of heavy dumbbells and rods, we will expose our muscles to other stress. We will use circular workouts and cardion. Cardiography, just what will help you "pump" endurance, it will also help get rid of excess weight. With the help of a circular training, which consists of all of the seven exercises, we will pump out the whole body., Four times a week.

Circular training at home

How to swing at home We have already told, now it's time to show. Before you seven exercises, with the help of which you will pump all your body, four times a week. For a start, look at all the exercises, and then we have a program for you from them.

Tightening

Surely, at school you pulled up. We remember. This will be the first exercise.

Make 10 pull-ups and immediately proceed to the next exercise.

Explosive pushups

These are the same push ups that you do. But at the time when you sank, you need to push up as much as possible so that your palms take away from the floor.


Make 8 explosive pushups, and without rest immediately to the next exercise.

Squats on one leg

Look at the picture below, squat just too. Right legs throw on the chair, left a little forward. Sit down and rise back.


Sat 8 times for each leg.

Tightening inverse grogging

Again pulling, this time for pumping biceps. During the exercise, try to feel their work.


Make 12 repeats and run to another exercise.

Push-ups on the walls

Become on your hands down. Feet up to the wall. Slowly go down and also go back up.


Make at least 5 repetitions.

Push ups on chairs

Take two chairs (prepare them in advance). On one throw my legs, on the second, we have a hand. Press up, feel like triceps? Wonderful.


Sick yourself so 12 times and start the last exercise.

Lift

Hang on the horizontal bar and raise your feet as high as possible. Do not rush, do not swing, do control of the upstream and feel the work of the press.


Make 12 lifts.

Congratulations, you made the first circle of 7 exercises, now rest a couple of minutes and repeat the circle again. Make at least 4 circles. If you have no horizon at home, you can go to the nearest sports field and train there.

Training program at home

As I promised, here is a detailed program of a circular workout. You will have to train 4 times a week: Monday, Wednesday, Thursday and Saturday. In the days of rest, I recommend doing stretching or arrange a slight jog. Every week, try to raise the number of circles or the number of repetitions in the exercises. Choose yourself.

***
I hope you will have to do your exercise and enjoy the program. If you have any questions, feel free to ask them in the comments.

Instruction

Pump muscles per week It is not difficult, as it seems at first glance. It is enough to follow a certain plan, which we will be further. Take your schedule, that is, to highlight for yourself 2 hours of free time every day, this is the most optimal time for training and the development of basic muscles.

Next, decide on the power. It will be necessary to eat often and abundantly. In this process there are tricks. Adjust, for example, "carbohydrates" will get energy, proteins - mass, fats - the reserves. All this will make up a complex of your diet for the whole week And subsequent time.

For breakfast, use "carbohydrates" - bread, potatoes, pasta, cereals, sweets. Natural carbohydrate is sugar. Honey, depending on the species, contains 70-80% glucose and fructose. The paper consists of "proteins" - cheese, cottage cheese, butterfly, animal meat, fish, peas, beans, nuts. Dinner from the complex of fats and proteins - cream, sour cream, curd mass of special, cheese Dutch, pork meat, meat of ducks and geese, as well as sausages boiled and half-smoked, dairy sausages, sprats, chocolate, cakes, halva.

All products presented contain maximum substances you need.
Basic exercises for the rapid growth of muscles are very simple.
The result will be on the second day of workouts, since in combination with intensive nutrition and loads, muscle mass is rapidly growing.

Perform the following exercises every day. Plan 3-4 approach to 12-14 times. Attaching the dumbbells. Use two dumbbells of 4-5 kg. Next Sit on the horizontal bench, keep your back smoothly. And abundantly exhausted and pulling oxygen, lift dumbbells to the chest level. Smoothly lower in its original position. This species will help to split biceps, triceps, shoulders and the top of the chest.

Tightening. Reign on the horizontal bar. Hold firmly with both hands, grip a little more average, that is, about 100 centimeters in length. Next, tighten so that the chin would have touched the horizontal bar or was higher. Fix your position, after that slowly go down. This will allow you to roll back, biceps, neck and shoulders.

Rods of the rods. The griff should be in the "district" 20-3- kg to begin with, after 2-3 days, increase it by another 10-15 kg.
Lie on the bench, grasp the neck, lower it so that he would slightly touch his chest, lock and lift up with exhale. This will help quickly breasts, shoulders, neck, as well as triceps.
Thanks to this plan, muscles for week You are guaranteed. Good luck!

Video on the topic

Helpful advice

Be proceed to training about 17 00. Since the body is more adapted to the workload.

Sources:

• how to pump up for a week

Muscular, inflated body - the dream of many. Someone refuses this desire due to the fact that he has no time. Someone due to the fact that he has not enough genetic data in order to develop his body. And someone is just too lazy. All this is just an excuse, because in fact the time can be found with ease, competently planning the workout. The age is the more not a hindrance - almost at any age you can pump muscles and build the body of your dreams.

You will need

• - Subscription in the gym

Instruction

Wire your own carefully. In one day, we only train muscle groups that are evenly tense when performing one. In other words, if you do the press lying, it will be quite logical on the same day to work triceps, because with the bench press the triceps straighten with the chest muscles.
The optimal schedule is training day every other day. And for a start, use this scheme: the first day - and, the second day - biceps,