Exercises at home to build muscle mass

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Con­trary to the pop­u­lar belief among begin­ners in fit­ness that you can increase mus­cle mass only with the help of train­ing in the gym, prac­tice shows that with the prop­er orga­ni­za­tion of the train­ing process, you can achieve an improve­ment in phys­i­cal fit­ness and a sig­nif­i­cant increase in mus­cle mass at home. By reg­u­lar­ly per­form­ing basic phys­i­cal exer­cis­es, as well as adher­ing to the prin­ci­ples of prop­er nutri­tion and observ­ing the reg­i­men of peri­odiza­tion of loads and rest, it is pos­si­ble to improve the fig­ure and phys­i­cal capa­bil­i­ties of the body at home.

Home Fitness Principles

Home Fitness Principles

The effec­tive­ness of home fit­ness class­es direct­ly depends on the fol­low­ing prin­ci­ples:

    regularity of training and systematic increase in load;
    compliance with the correct technique for performing all the elements included in the training program;
    correction of the diet, after which food should bring only benefits and satisfy the body’s needs for nutrients;
    quality rest, during which muscle fibers are restored, which means they are strengthened and increase in volume.

In order to achieve the most effec­tive result from strength fit­ness exer­cis­es car­ried out at home, in addi­tion to observ­ing the basic prin­ci­ples, it is nec­es­sary to take into account the fol­low­ing fea­tures of phys­i­cal activ­i­ty:

    before the main part of the work on strengthening the muscles, it is necessary to perform a warm-up. It should include a light cardio load and a complex that stimulates the production of joint fluid and improves the functionality of the joints;
    while doing exercises, you need to constantly increase the load. This can be done, for example, by increasing the number of sets or the number of repetitions in each approach, reducing the rest period, and also using heavier shells. All this prevents the muscles from adapting to the effects exerted on it. Only under such conditions will fitness classes bring a steadily progressing positive result.
    to stimulate the growth of muscle mass, you should work with the maximum weight of weights and perform a small number of repetitions, and to form a beautiful relief and reduce the subcutaneous fat layer, it is necessary to use moderate working weight in exercises and perform a large number of repetitions;
    completing the workout, you need to carry out a hitch, during which it is necessary to stretch the muscle fibers in order to relax the muscles, activate regeneration processes in them and reduce the risk of krepatura — a characteristic pain in the soft tissues that appears after intense physical exercise;
    The optimal training schedule is 2–3 times a week. If you exercise more often, then the muscle fibers will not have time to recover and, with a high probability, the effect of overtraining will occur, characterized not only by the lack of results, but also by a deterioration in well-being. In the case when fitness classes are held less than 2 times a week, the effectiveness of physical activity approaches zero;
    For a full recovery, you need to sleep at least 8 hours a day. In addition, it is recommended in every possible way to increase blood flow to muscle tissues that have experienced stress during strength exercises. To do this, you can do a massage, go to the sauna or take a bath with warm water.

Diet Basics for Muscle Growth

The diet plays a huge role in the train­ing process and inevitably affects the final result, so the menu needs to be giv­en spe­cial atten­tion. The dietary reg­i­men of peo­ple who want to improve their phys­i­cal fit­ness and increase mus­cle mass should com­ply with the fol­low­ing prin­ci­ples:

    it is necessary to strictly observe the daily calorie intake, calculated on the basis of individual anthropometric parameters and lifestyle characteristics. It should be borne in mind that in order to gain muscle mass, the calorie content of the diet should slightly exceed the norm so that the body has enough energy to perform heavy physical exertion. It is necessary to increase calorie content due to slow carbohydrates;
    in order for the body to be able to form new muscle tissue cells, the diet must be saturated with protein products. It is protein that is the main component that contributes to an increase in muscle mass and volume due to the process of regeneration of muscle tissues, as a result of which new cells are formed;
    from the menu it is necessary to exclude all products that are not classified as healthy. This applies to muffins, sweets, smoked meats, canned food, fast food, alcoholic and sweet carbonated drinks, as well as packaged juices. Instead of these products, you should eat dietary meats, vegetables, fish and seafood, low-fat dairy products, herbs and dried fruits;
    in addition to maintaining a healthy diet, it is extremely important to adhere to a special drinking regimen that involves drinking at least 30 ml of pure water per day. Such a volume of fluid is necessary for the normal functioning of all systems and organs, as well as for accelerating metabolic processes.

Effective home exercise set

Effective home exercise set

Home fit­ness class­es, with which you can strength­en and build mus­cles, should include the fol­low­ing train­ing move­ments:

    Walking up the hill. You need to perform 3 sets of 15 repetitions for each leg, given that the higher the platform on which you step, the more intense the load on the muscles and other body systems.
    Pull-ups. Repeat the exercise from 5 to 10 times, not forgetting that in case of a low level of physical fitness it is better to sacrifice the number of repetitions than technique. Using different types of grips, you can significantly expand the range of muscles being worked out.
    Lunges performed 20 times on each leg. The recommended number of approaches is from 2 to 4.
    Push ups. Depending on the degree of training, you can do push-ups from a wall, hill or floor, resting on the floor surface with your knees or toes. The optimal number of repetitions is 10–15 times. For a variety of loads, you can increase or decrease the distance between the palms.
    Twisting performed lying on the floor with your back. You need to repeat the exercise in 2–3 sets of 20–30 twists in each.
    Reverse twists, repeated 20–30 times in each of 3 sets.

By Yraa

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