How to pump at home

Almost every person dreams of a beautiful, slim body, about tightened muscles and good relief, but not everyone has the time and opportunity to visit gyms for a wide variety of reasons. Of course, to achieve huge results of the house that demonstrate bodybuilders from TV screens is almost impossible, but to bring their body to order very real.

1

How to pump at home - proper nutrition

• First of all, you will have to change your diet if you decide to swing at home. Approximately 80-90% of success depends precisely from nutrition, and absorbing everything without parsing, you simply reduce all efforts to not.
• A prerequisite for muscle growth is a large amount of protein in the diet, which contributes to the increase in muscle tissue. There is a protein in large numbers in meat, fish, eggs, dairy products (mainly in cottage cheese). But this does not mean that it is necessary to completely exclude vegetables and fruits, without them there will be no normal muscle growth.
• It is necessary to reduce the consumption of carbohydrate food, and especially flour products, sugar. They relate to rapid carbohydrates. You can use slow carbohydrates that are contained in porridge and pasta, but do not part, and it is advisable to use them in the first half of the day.

2

How to pump at home - training

At home, a person cannot subjected the organism to serious "stress" in the form of dumbbells and rods, which is why the best options for training are circular.

Circular workouts are effective due to the continuous cycle of exercises aimed at improving muscle tone. The best program consists of 7 exercises:

• Tightening. Make 10 tightening in a row, and immediately proceed to the next exercise.
• Explosive pushups. Surely, you know how to press up, but explosive pushings are slightly different from ordinary, you need to push off the floor so that the palms have risen a little into the air. Make a contract 7-8 exercises.
• Squats on one leg. Sing one leg to the chair, which stands from behind you, and on the second sneeze 10 times.
• Again tightening. Tighten 12 times.
• Hands on the hands of the wall. Stand up on your hands, go for your feet on the wall and make 5-6 squats, touching your head to the floor.
• Pressing on the chairs. Put the chairs opposite each other at around half a meter, throw my legs to one, and about the other, go on your hands and slowly gibble down. Make 10 repetitions.
• Lifting legs. Hanging on the horizontalist slowly raise up parallel to the floor. Make 10 repetitions.

Such circular workouts are more suitable for men, but you can choose exercises for women. Their effectiveness has long been proven. During such classes, the muscles are not only swinging, but also an excess fat is burned. Conduct such training 4 times 4 times a week, and quite soon see the result.

3

Where to engage in training

The above exercises can be performed without applying any devices, a maximum of one or two stools is needed, but in some exercises a horizontal bar is required. It can be purchased at any sports store and install in the doorway, but if there is no such possibility, you can do on the playground on the street. They are usually equipped with everything necessary for athletes.

It is possible to pump at home, although it's not as easy as in the gym. It is necessary to adhere to the right nutrition and do not forget about the safety technique during training.