When there is a wish to pump up body muscles, but there is no time or the opportunity to visit gym, it is quite possible to make it in house conditions. The main thing – the good spirit and regularity.
Instruction
1. If there is no house any apparatuses or exercise machines, perform simple physical exercises with body weight and on resistance. They not only will help to pump up muscle bulk, but also will raise the general tone of the organism.
2. Make push-ups. They can be carried out both from the floor, and from the bench. When performing this exercise of the hand at first put on width of shoulders, then so that at push-up the corner of the elbow made 90 degrees and, at last, next to each other. Thanks to it average, internal and external muscles of the breast will be well fulfilled. At push-up try to touch by the floor breast.
3. For strengthening of effect it is possible to be wrung out from chairs. Put on one of them legs, and on others – hands. Try to incline the breast at such push-ups lower than the level of chairs.
4. Swing the press. Lay down on the firm surface, put hands for the head and raise straight legs. Then, remaining in the same situation, bend legs in knees and lift the top part of the trunk, trying to strain not the back, but press muscles. Then also lift the top part, but leave legs straight lines. Thus, impact on the top, average and lower press will be made.
5. Make squats. Thanks to them not only muscles of buttocks and legs, but also the cardiovascular system of the organism will become stronger. Do these exercises with the direct back, trying not to tear off heels from the floor. For bigger effect it is possible to do squats on one leg, having taken the chair back for the support.
6. Do chin-ups. It you will pump up muscles of the back, shoulders and hands.
7. Perform exercises on resistance. For this purpose clasp the leg or the hand and try to bend it, having overcome resistance of the holding hand.
8. Try to do all exercises in several approaches against the stop, every week increasing number of times.
9. Eat at the same time properly. Exclude fats from the diet and enter the maximum quantity of proteinaceous food.