No time for the hall: how to properly swing at home

The theme of sports is becoming more popular, young people are increasingly puzzled by the problem of pumping muscles. But not everyone has the desire or the opportunity to go to the gym. Someone does not want to spend money on a season ticket and coach, and someone just hesitates to play sports with strangers. Therefore, the actual question becomes how to properly swing at home. However, it should be warned that for effective home-based training, some financial investments will still be required.

Pros and cons of home bodybuilding

Let's start with the shortcomings.

• First of all, this is the lack of a coach and experienced athletes, who will prompt you about the technique and correctness of the performance. Therefore, beginners are advised to first independently learn the basics of bodybuilding, seriously digging into the problem of how to correctly swing at home, what errors to prevent.
• Some argue that the atmosphere in the hall motivates them to engage in themselves, so at home such "athletes" will be too lazy to perform the exercises. It's about goal-setting - do we really want to get pumped up or just pretend.

The advantages of studying at home are much greater. First, you can create an individual schedule and study at the most convenient time. Secondly, you can not think about your appearance, as well as what others think if you take too light weight, etc. Thirdly, this is a serious saving of time and money. Fourth, you do not need to wait for your turn to get access to the simulator. Studying at home, you can put on any clothes, turn on your favorite music and train for your own pleasure.

Buy equipment

If we appreciated all the pros and cons of home training and decided that we begin to swing at home, we should go to the sports store for shells. To begin with, it will be enough to buy a bar from the bar, dumbbells and a few pancakes (for example, 2 to 10 kg and 4 pancakes of 5 kg, 2.5 kg). This set is enough for us to work out the basic muscle groups. Gradually it will be possible to buy the necessary shells for domestic activities, for example, a bench for press and a bench for bench press, a bar for pull-ups.

We compose the program and the schedule

Since it is impossible to correctly swing at home without a system, you first need to decide how many times a week we will be engaged. Beginners enough 3-4 times a week, so as not to overload the body at first. Next, we determine what exercises we will perform. With the available inventory, we can do:

• Lifting dumbbells and bars on the biceps;
• Barbell and dumbbell bench press;
• Wiring with dumbbells;
• Squats, deadlift;
• Traction of dumbbells in slope;
• Bench press standing, breeding dumbbells for deltas;
• Push-ups from the floor, twisting on the press.

Thus, you can work the entire body, if you swing at home. The program of training consists in working out 1-2 groups of muscles for one lesson and the whole body for a week. For example, on Monday we do sit-ups, becoming cravings. On Wednesday - lifting on the biceps, press. On Friday - push-ups, army bench press. On Saturday - pull-ups on the horizontal bar, pulling dumbbells in the slope.

Now we know how to properly swing at home, and if there is strong motivation and faith in ourselves we will achieve significant results.