Home fitness exercises for muscle growth

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Men and women who want to increase mus­cle mass are often mis­tak­en in think­ing that this can only be done in the gym. In fact, by per­form­ing strength exer­cis­es accord­ing to a well-orga­nized plan and tak­ing into account all the nuances that can affect the effec­tive­ness of train­ing, it is pos­si­ble to achieve the for­ma­tion of a beau­ti­ful ath­let­ic body with devel­oped relief mus­cles at home.

Advantages and disadvantages of home strength training fitness

Con­duct­ing strength fit­ness class­es at home, aimed at stim­u­lat­ing active mus­cle growth, has a num­ber of the fol­low­ing advan­tages over work­ing in a pro­fes­sion­al gym:

    significant budget savings, since, while exercising at home, you do not need to regularly purchase a subscription to a fitness room;
    the ability to train at any convenient time according to an individual schedule, drawn up taking into account the lifestyle and work schedule;
    a familiar home environment and the absence of strangers make the exercise more comfortable and allow you to focus on work without being distracted by what is happening around you;
    the absence of queues for sports equipment, which are often at peak hours in popular gyms.

The dis­ad­van­tages of doing fit­ness class­es at home include the fol­low­ing fac­tors:

    limited space for training;
    the impossibility of acquiring a large number of sports equipment necessary to perform a variety of exercises. For example, not all people who want to do strength training at home can afford a barbell with a rack, due to its high cost and bulky dimensions;
    the absence of a coach who could develop the most appropriate fitness program, as well as constantly monitor its implementation and the correct exercise technique.

The most effective exercises for increasing muscle mass

The most effective exercises for increasing muscle mass

Most often, dumb­bells are used in home strength fit­ness class­es, since they are con­ve­nient to store, and when work­ing with them, you do not need as much free space as when train­ing with a bar­bell. How­ev­er, due to the lim­it­ed weight range, dumb­bells are some­what infe­ri­or in their effec­tive­ness to the bar­bell.

Per­form­ing exer­cis­es only with dumb­bells, with­out a com­plex com­bi­na­tion of this sports equip­ment with a bar­bell, it is dif­fi­cult to achieve genet­i­cal­ly the max­i­mum pos­si­ble mus­cle growth, but you can sig­nif­i­cant­ly improve mus­cle vol­ume, achieve their relief, increase strength and improve over­all phys­i­cal fit­ness.

In order to exert an intense load on the mus­cles of the low­er extrem­i­ties dur­ing home fit­ness, you need to per­form the fol­low­ing train­ing move­ments with dumb­bells:

    squats;
    deadlift;
    successive lunges;
    stepping onto the platform while holding weights in fists;
    various lifts on the toes of the feet to work out the muscles of the legs.

To work out the mus­cles of the press, a num­ber of such strength exer­cis­es should be per­formed:

    standard twists;
    oblique twists;
    lifting bent and straight lower limbs in the hang.

To stim­u­late the devel­op­ment of the mus­cles of the back, chest, shoul­der gir­dle and upper limbs, it is nec­es­sary to per­form the fol­low­ing set of exer­cis­es, includ­ing sev­er­al of its ele­ments in the train­ing, depend­ing on which mus­cle group needs to be worked out:

    pull-ups;
    tilt weight pull;
    bench press;
    breeding shells, lying on a horizontal bench;
    flexion of the upper limbs to work out the biceps of the shoulders;
    “A hammer”;
    reverse push-ups;
    a variation of push-ups performed on uneven bars;
    french press;
    Arnold press;
    press up in a sitting position;
    breeding shells to the side, standing upright and tilted;
    scars.

Home fit­ness class­es should be car­ried out, observ­ing a num­ber of the fol­low­ing rules:

    training must be started with a warm-up, during which it is necessary to work out the joints and increase blood flow to muscle tissues with the help of light cardio loads;
    it is impossible to perform the entire complex of the above training movements at once. Depending on the chosen fitness program, you can perform either one exercise for all major muscle groups, or up to 5 training movements aimed at working out the muscles of a certain part of the body;
    the number of sets and repetitions in each of them depends on the purpose of the training, the working weight used and the level of physical fitness. If it is necessary to achieve the maximum increase in muscle mass, then the number of approaches and repetitions should be small (up to 6 sets of 6 repetitions), and the working weight should be the limit. To work out the relief of the muscles and separate the individual muscles, the number of repetitions in the approach can be increased to 12, and the weight reduced to moderate;
    the workout should be completed with exercises to stretch the muscles on which the load was exerted. Thus, you can relax the muscle fibers and reduce the risk of krepatura;
    you need to train regularly — 2–3 times a week, and between workouts you should rest so that the muscles can fully recover.

Tips for organizing a regimen and diet for muscle growth

Tips for organizing a regimen and diet for muscle growth

The effec­tive­ness of strength train­ing is influ­enced not only by the reg­u­lar­i­ty of work, adher­ence to the fit­ness pro­gram plan, as well as com­pli­ance with tech­ni­cal and orga­ni­za­tion­al rules, but also by the diet, which must meet the fol­low­ing require­ments:

    since muscles develop only with a sufficient amount of energy in the body, it is necessary to increase the caloric content of the diet by 10–15%. An exception to this rule may be people who have an endomorphic body type, characterized by a genetic predisposition to be overweight. Endomorphs should not exceed the daily calorie intake, since their body has a lot of subcutaneous fat deposits that the body can use as an energy source with muscle growth;
    the diet should include mainly protein (up to 2.5 g per kilogram of weight), from which new muscle tissue cells are formed. Protein is found in low-fat dairy products, eggs, white poultry, fish, and seafood. You can additionally increase the amount of protein consumed with the help of special protein shakes;
    slow carbohydrates are a source of energy, so there should be enough of them in the diet so that the body has enough energy to conduct intensive strength training, and for muscle growth, and for full recovery;
    eat food should be 5–6 times a day, but in small portions. The use of this technique in organizing the diet allows you to avoid the feeling of hunger and hormonal surges caused by long periods of time between meals.

By Yraa

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