How to pump up muscles at home quickly and correctly

Pumping your body muscles at home is a difficult task, as it requires not only knowledge, but also willpower or motivation, which most often is not enough for many of us. Today, together with experts of the site Vse-Sekrety.ru tell you how to properly pump the muscles. Here we offer you a few basic rules:

1. The most important thing is to drop laziness - you need to train regularly. You need to decide which muscles you want to pump. It is necessary to draw up a schedule( schedule) of training, depending on the physical preparedness of the person( if, for example, a person is poorly prepared, then at first it is not worth much to strain), we also need to take into account the employment of a person.


2. Treat training without fanaticism. When we exercise, our muscles tear, and then grow together. It is because of this that they increase in volume. But if you overdo it, you can do it yourself.


3. Decide what you want to pump: legs, hands, press, or all together. Next, decide how much time you are willing to devote to training and how many times a week. But in any case, the training should take at least forty minutes. The first thirty minutes is a warm-up.
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Workout can be designated the same, regardless of what muscles you are going to swing:

• open hands( hands in the lock and rotate in this position);


• open the forearms( make circular motions from yourself and to yourself with the forearms of the hands);


• then rotate both hands forward, backward, and in different directions;


• crush your neck - make circular motions with your head;


• make circular motions with the pelvis, then the body;


• do sit-ups on both feet;


• take the sitting position, quickly change to the position of the resting posture, then change to the initial position;Lie down on your back, then in this position, raise your legs and make them cross movements;


• do exercises for flexibility( various stretch marks, etc.).

The warm-up should last about thirty minutes, after which you should sweat. Now that the muscles are warmed up, you can start the basic exercises.

How to pump the muscles of the legs( exercises)

Pick up a heavy object( not lighter than 30 kg), do squats with it until you get tired! If you stop, not the charter, then the occupation loses all meaning. Then rest for a minute. Jump on the rope for 3 minutes at an average pace. Rest for a minute. Now you need to run at least a kilometer. Take a few minutes off.

In conclusion, try to squat on one leg, the other leg should be stretched parallel to the ground. This is the most difficult exercise, and most likely, it will not work out on the first workout. Do it at the end of each workout - this, you can say, is an indicator of your progress in terms of leg musculature. As soon as it starts to work out, then you have already achieved something. Every 3-4 workouts need to gradually increase the load, if you want your legs to become stronger, and also gradually do the workouts longer, to train your endurance.

We also recommend reading our other article: How to pump up the buttocks?

How to pump the muscles of the press( exercises)

To begin with, a small warm-up - put your feet at shoulder level and bend over, while trying to reach the floor without bending your knees( do not slant at least 50 times).Then the next exercise will be more serious than the exercise:

• take the prone position, put your hands behind the head - on the back of the head, then rise to the sitting position, then to the original position( repeat at least 30 times) - for convenience, you can place your feet under a sofa or a heavy chair,gap between the sofa and the floor, after doing the exercise, rest for 5 minutes;


• from the prone position, simultaneously raise your legs and arms, try to touch the toes with your fingers at the top point( it is better to perform this exercise on a soft sofa).

After every 5-7 trainings, gradually increase the load: increase the number of times, you can also complicate the occupation if you rise from a prone position, holding behind your neck some heavy object( for example, a dictionary of the Russian language).

More descriptions of exercises for the press, read in the article: How to properly press the house press?

How to pump up the muscles of the hands( exercises)

The main activities for the muscles of the hands are pull-ups on the bar and push-ups. Do both exercises to fatigue, but do not overdo it - it threatens the fact that during the next few days you will have very strong hands and strength in them at all will not even be difficult to raise a glass of water.

If you do not know how to pull yourself up, first just hang for a couple of minutes on the bar, then a couple of minutes on fully bent hands( you need to pull yourself up from the stool).Now try to pull yourself up from the stool with your bent hands, gradually straighten your arms and try to pull yourself up from this position.

In order to pull up it was more difficult, you can at the same time put your head on top - forward( so that the bar touched the neck);You can also hang any load to the feet or to the belt;You can pull on one hand, with the other hand you need to wrap your wrist first.

The most difficult exercise is pulling, while keeping the legs at right angles to the body, i.e.clearly parallel to the ground.

As for push-ups: they are best done on the fists or on the fingers. If you do not know how to press your fists or fingers, you can at first simplify your task - push yourself up, lying on the bed so that half of your body hangs from the bed, in this case it will not hurt so much to wring your fists. Gradually, most of the body pull out of bed.

You can complicate push-ups in the following way: you need to make your feet above your hands( for example, you can raise your legs from the "lying down" position and lean your feet on the table or rest your legs in the closet, wall, etc.).

We also recommend reading our articles:

How to pump your shoulders?

How to pump pectoral muscles?

If you perform all of the above actions, then it should take a little over an hour. A little, is not it? !So do not be lazy to play sports! And do not forget - the main thing in it is regularity! !!Good luck!