Many men refuse sports activities, saying that they cannot allocate free time for going to the hall. For such people there are special programs of trainings of the house for men. There are different complexes directed to study of different muscles. Let's consider occupation option with body weight.
Program of trainings of the house for a set of muscle bulk
It should be noted that the presented complex practically concedes nothing on complexity to trainings in the gym. You should not wait for fast result, but if regularly and strongly to be engaged, then it is possible to improve relief of a body considerably. Making houses the program of trainings with the weight, it is worth taking advice of experienced athletes who recommend each training day to devote to separate group of muscles. It is worth beginning with warm-up for a warming up of muscles.
Example of the program of trainings with body weight for the house:
During the occupations in house conditions it is necessary to lean on own feelings and if there are forces, then do more repetitions. Properly to work muscles, it is recommended to carry out all exercises at slow speed.
The description of exercises from the program of trainings of the house for weight loss for men:
- Push-ups. The most widespread, but at the same time effective exercise which allows to work properly muscles of a breast, a back and hands. Let's begin with basic option: accept an emphasis lying, having put hands at shoulder length that palms were directed forward. You should not connect legs together, and put them at the distance equal to width of shoulders. A task – inhaling, fall down, bending elbows and holding them near a body. Important during performance of exercise to hold a body to straight lines, without allowing a deflection in a waist. Come back to SP on an exhalation. To carry out exercise by wide and narrow hold, it is necessary to put hands more widely or already shoulders respectively. For performance of exercise between support, it is necessary to take two identical heights, for example, it is possible to use couple of piles from 3-4 books and to put hands on them. For performance of push-ups on one hand, it needs to be put at the level of the middle of a breast, and you hold other hand behind the back. To maintain balance of a leg it is recommended to put more widely than shoulders.
- Squats. Get up, directly holding legs at the level of shoulders. Squat, directing a basin back and moving body weight on heels. The lower limit – hips have to be in the parallel plane in relation to a floor. Knees should not go beyond socks. After that slowly rise.
- Attacks. Get up directly, and then, take a deep step forward and squat how in a knee of a front leg there will be a right angle. The hind leg is also bent, but the knee should not touch a floor. The main task – keep balance and be not filled up in the parties. After that return to SP and repeat the same other leg.
- Rise on socks. It is the best of all to carry out this exercise on the height, for example, it is possible to use a step platform or a step. Get up on edge that heels were airborne. Exhaling, rise on toes, be late for a second, and then, on a breath return to SP.
- Raising of legs lying. Settle down on a back, cramp legs together, and put hands along a body. Straining press muscles, raise legs up, having a little bent them in knees. In the top point it is necessary to tear off buttocks from a floor and to pull legs up. After that slowly return to SP.
- Raising of a trunk lying. Lay down on a floor and record the legs bent in knees, and get hands for the head. Exhaling, lift the top part of a trunk, be late, and then, inhaling, return to SP.
This program for a house training for men can be carried out also with dumbbells that will allow to increase loading, and, therefore, and result.
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