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Lose weight up to 10 kilograms in just 60 days without gyms and diets at home!

And the point is not that you will get rid of extra pounds, the point is that you will have to demand a dress two sizes smaller in the fitting room to emphasize the attractiveness of your figure!

Let's face it! Has this happened to you?

• When you put on or take off your shoes, it is difficult for you to bend over because of the strongly protruding belly, which hangs on your boots and does not allow you to breathe properly. You begin to grunt, puff, feel like a huge “kolobok” that is about to roll away somewhere.

• Shopping trips become unbearable due to the incredible fatigue that you experience when walking. In addition to bags of groceries, you also carry extra pounds of fat mass, which take the lion's share of your energy. And you still need to deliver all the bags with you to the house.

• Climbing to your floor turns into a “conquest of Everest”, which you still overcome with the last of your strength, with shortness of breath and long stops to “rest”.

• You look in the mirror and understand that your body, to put it mildly, is imperfect: the waist has merged into one unpleasant clot of fat mass, which increases every day, turning into a “pear” or “apple”; it is already difficult for you to wear jeans, as they simply do not converge at the waist due to its complete absence!

• Of course, you are trying to lose weight, lose extra pounds, “sitting down” on all kinds of diets, buying super diet pills, and even trying to work out in the gym, BUT The results are still unsatisfactory!

• If there are results, they are usually short-term and often harmful to your health, taking up a lot of your precious time that you could spend on your family and loved ones.

6 reasons why you still haven't found the figure of your dreams?

Reason #1

Your exercise technique is wrong, which is why you work out in the gym to the point of exhaustion, but you still don’t see a chiseled figure and relief press!

Reason #2

Your diet is dominated by foods high in trans fats and refined carbohydrates, which disrupt your metabolism and prevent weight loss.

Reason #3

During the day you experiment with all sorts of diets, and at night you find yourself at the refrigerator, absorbing some forbidden yummy. As a result, the weight comes back, and all because you do not have a clear, balanced nutrition program!

Reason #4

You are lazy and suffer from chronic fatigue because you lead a sedentary lifestyle: you sit at work all day, and when you come home, exhausted and hungry, you have a hearty dinner and go to bed to watch TV. And all you need in such a situation is a good “pendel!”

Reason #5

You don't have time to go to the gym. Work and family take all your free time, you have no one to leave the children to or you need to cook dinner for the whole family!

Reason #6

It doesn’t work out for you to competently build the training process on your own, since a huge amount of free information and videos on YouTube are mixed into one pile, where it’s not so easy to separate flies from cutlets!

Many girls try to lose weight for years, but can not achieve the desired result. Losing weight is not about daily pampering with your favorite dessert recipes or using trendy "chips" in your training program, taken from the Internet. No. Losing weight is a set of measures that must be followed from A to Z in order for your result to be stable all year round!

That's why:

• if you are ripe for self-development, ready to work with perseverance and diligence on your body and health;

• if you have been chubby since childhood, and you were teased and offended all the time;

• if you lack self-control, or you do not know where to start losing weight;

• if you do not have time for the gym;

• if you do not want to lose weight and become like Koshchei the Deathless, but dream of acquiring a sexy embossed body;

• if you can’t put together a bunch of “how to lose weight for health” information that snowballs into your brain.

I hasten to please you!

My name is Yana Skrypnik, I certified trainer, a graduate of the International School of Fitness "Fitness factory", nutritionist-nutritionist and specialist in sports nutrition and healthy eating.
A little about myself and how I got into the world of fitness. I have been an active child all my adult life. As a child, I was engaged in dancing - I started, like all obedient mother's girls from folk dances, and ended my dancing career in the Hip-Hop style.

For me, the change of activity and occupation has always caused wild delight and interest. I love to try something new and unknown. And so it is with fitness. I decided to connect my life with sports at the age of 21. As I remember now: I am sitting at my desk in the office and I understand that I always wanted to be not such an “office plankton”. A whole day spent sitting within four walls had a very negative effect on me. I would come home from work and I had absolutely no energy, as if it had all been sucked out and flushed down the toilet (sorry for the comparison). The only thing that could revive me and bring me back to my normal state, plus charge me with positive energy and cheer me up - it was fitness classes. After a hard and boring working day, no matter how tired and sick I was (and my head often hurt from the computer), I always found the strength and desire for my daily hourly workout. I have always worked at home on my own. In this regard, I have always been responsible to myself and have never spared either myself or my strength. My workouts have always been diverse, as I practiced every day, and I wanted to make them as interesting as possible. My gym was my small room in which I lived with my brother, so at the time of my training (if my brother was at home) he always gave me my “gym”. It was in such field conditions that I began my journey as a fitness trainer =)

In the photo on the left, I weighed 55-56 kg, and in the photo on the right I weigh 48 kg, I lost the extra 6 kg by exercising exclusively at home in my room with a pair of dumbbells and a jump rope. It was all my inventory. Therefore, those who tell you that exercising at home is ineffective, and that exercising at home will not help you lose weight, do not believe them! Everything is possible! The main desire and belief that you will succeed!

For 5 years now I have been a fitness trainer and specialist in sports nutrition and healthy eating, so I know firsthand what problems women and girls who are overweight experience.

MY CERTIFICATES:

Based on my experience of losing weight at home, working as a fitness trainer and nutritionist, I created a step-by-step, structured video course with a combination of physical exercises and proper, measured nutrition from inexpensive and healthy products.

Let me introduce you to the Innovative video course “Lose weight without exercise equipment”, which will help girls and women lose weight at home by 4/10 kilograms in just 30/60 days without compromising health!

Just imagine how in 30/60 days you will stop feeling insecure and critical of your body and health.

• In a month you get rid of extra pounds, and you have the opportunity to wear your favorite holiday dress;

• You climb the floors without much difficulty and shortness of breath;

• You stop starving or overeating, as your diet is dosed, portioned, and, importantly, composed of inexpensive healthy foods;

• You increasingly meet the burning looks of men, and your own husband meets you after work with a chic bouquet of flowers;

• Finally, you get rid of the need to go to the gym and lift weights, since home training with minimal sports equipment brings you more pleasure and joy.

And most importantly, the results that you achieve will not change after a week, because the skills and knowledge acquired in my course will help you make your own diet, which in the future will not lead you to gain weight again.

An important feature of my video course is that:

• Training and online support at a distance are not a problem, but an advantage, since you can always count on my help, even if you are in another country or on another continent.

• It is possible to lose weight at home, with minimal sports equipment.

• Training can be carried out at any time convenient for you.

• Changing your habitual diet helps to improve health and stabilize the results achieved.

What will you learn in this course?

• You will learn how to properly plan each meal at least 5 times a day with certain time intervals between them.

• You will learn how to perform the exercises correctly, finally make friends with a rope and dumbbells.

• You will learn to eat healthy and inexpensive foods, for which your health will say a huge THANK YOU!

• And, of course, you will learn how to turn your desires into reality.

What results will you get?

• Get rid of annoying extra pounds (from 3 to 10 depending on the chosen package) and cellulite- it will be possible to update your wardrobe with new dresses, short skirts, shorts and open swimsuits. This phrase will definitely not be about you: “It was summer, we sucked in our stomachs as best we could.”

• Your health will noticeably improve- the work of the gastrointestinal tract is normalized; posture will be corrected. skin rejuvenation.

• The quality of the body will change - your body will become embossed, toned, athletic and attractive, which will definitely affect the increased attention from the male.

• Problem areas will disappear - the long-forgotten waist will finally appear, and the ears on the hips will no longer drive you into depression.

• Endurance will increase- you will easily overcome the ascent to your floor without shortness of breath and fatigue.

• There will be a complete change in your eating habits- You can completely give up sugar and sugar-containing products through a proper balanced diet.

The results of the girls who passed the video course “Loose weight without exercise equipment”

You will radically change your body, and your reflection in the mirror will make you pleasantly surprised!

Who is this course not for?

Let's take a closer look at the training program:

• Number of workouts: 12-24 (depending on the selected package).

• Training duration: 60-80 minutes.

• Number of workouts per week: 3 workouts per week. Every week the workouts will get harder and more intense, so be prepared that it won't be easy for you!

For a more convenient and faster learning, I have prepared for you extra bonus in the form of separate short videos, where I personally show and voice the correct execution of each exercise of your program!

Communication between trainer and student:

1. The main communication between the coach and the student takes place via e-mail. It is also possible to communicate via Skype (it is necessary to warn in advance when and at what time you would like to call).

2. Once a week, you need to send the coach all the information from the diary, body measurements, weighing results. If you have no idea how to keep a diary at all, be sure to ask the coach.

3. If desired, the student can send the coach a video of his training to correct the technique of performing exercises.

4. IMPORTANT! The student is obliged to report their medical contraindications and illnesses.

5. The selected program and diet may require further adjustment, so it is important that the student reports once a week on the work done.

6. The coach undertakes to draw up and, if necessary, adjust the nutrition plan in the future, correct the technique for performing exercises based on the student’s videos, and answer questions that arise during the online course. The coach undertakes to make every effort and professional knowledge to achieve maximum results for the student.

7. The course starts from the moment the student receives the training program and nutrition plan .

What you need for training:

Bonus package

at home for 1 month with video support

Skype consultation - 1 hour

RESULT: - getting rid of 4-6 kg of body fat; - increase in endurance by 20-40%; - restructuring the body to a completely different way of eating; - understanding the basics of a rational balanced diet; - Improving the general condition of the body and the work of the digestive tract.

Package "Golden"

STANDARD training program at home for 2 months with video support

INDIVIDUAL nutrition program for 1 month + its adjustment throughout the program (if necessary)

Nutrition and weight loss resources

Online support throughout the program

Control your result online.

List of Interchangeable Weight Loss Products

Skype consultation - 2 hours

Work on internal motivation to achieve the desired result

A collection of my articles on proper nutrition, training and weight loss - IS FREE!

RESULT: - getting rid of 6-10 kg of body fat; - acceleration of a metabolism - the general increase in endurance and force to 60%; - improvement of the gastrointestinal tract, cardiovascular system; - posture correction; - improvement of facial skin and skin elasticity on the body; - possessing knowledge about proper nutrition, the work of your body and a competent training process at home; - the ability to adjust your own weight.

Price - 1800 r

Price - 2500 r

Price - 4000 r

Skype personal consultation Some people are more comfortable asking questions orally rather than writing. The consultation time can be used both at one time and divided into several times, for example, 10-20 minutes.

Collection of my articles on proper nutrition and weight loss- all articles are on my blog, but in the collection you can find the topic that interests you much faster by skimming through the content or using the search.

Still thinking? Take the first step towards beautiful figure! Order the course "Lose weight without exercise equipment" at a reduced price right now!

Why is it more profitable to buy my course than to buy a subscription to a fitness center?

Let us consider in more detail, for example, the package "Gold" which is accompanied by 24 video lessons worth 2000 rubles.

We divide the cost of the video course by the number of video lessons to get the cost of one video: 2000:24 = 83 rubles. This is the cost one lesson!

Now I propose to compare this price with a one-time visit to a fitness club:

You can clearly see that the difference is obvious. The average cost of a one-time lesson in a fitness club is 250 rubles. Plus, add to this:

• the cost of a ticket/gasoline in public transport/your car;

• sports equipment and clothing (top, leggings, shorts, gloves, shoes, bag, bottles, etc.)

• precious time that you spend on movement.

Not to mention a personal trainer, which will cost many times more - an average of 800 rubles for 1 hour.

In my video course, I offer you:

• saving money from the family budget, which you can spend on buying healthy food or children's clothes.

• saving time that you can spend with your family or friends. For example, you can train without leaving your small children, they will always be under your supervision.

• My personal approach to training and nutrition in practice plus obligatory informative part We will help you become who you have long dreamed of being! All I need from you A WISH and set for a POSITIVE result. Everything else we will do together. I will be your support and friend-mentor all rolled into one!

When buying my course “How to lose weight without exercise equipment”, people often ask certain questions, to which I have prepared answers:

1. Can I lose weight? Will I succeed?

- Of course you can! You are stronger than you think you are! You will succeed! There is willpower, there is patience!

2. How will the classes be held: in groups or on their own?

- Classes will be held independently at home &

3. Which package is better to choose?

- Focus on your goals and capabilities.

4. If I do not have a bodybar and dumbbells, what can I replace them with?

- They can be replaced with 1-0.5 liter bottles filled with liquid.

5. How to order your course?

Your friend and coach, Janelia Skripnik

Instruction

Stand under a high horizontal bar. Grab the bar with a straight grip. The wider the grip, the greater the load on the back muscles. Tighten your back and squeeze your shoulder blades. Slightly bend at the waist. Pull your body towards the bar, trying to touch it with your chin. For the movement to be correct, do not pull your chin to the crossbar, try to pull your elbows towards your body. This exercise perfectly works out the muscles of the back and shoulders.

Grab the bar narrow reverse grip. Do pull-ups. Try not to swing the body, the movement should be strictly vertical. By holding the bar in this way, you are working out, in addition to the back muscles, the biceps.

Take a prone position. Hands shoulder-width apart, body and legs extended in a straight line. If it allows you physical training, put your feet on the edge of a bench or chair. This will make the exercise more difficult. In order to significantly increase the size of the chest muscles, perform plyometric push-ups, such as push-ups with clap or push-ups with a body shift.

Take an emphasis lying down. Slowly lower your torso by bending your elbows until your chest touches the floor, then push your body up and jump your arms so that your torso moves to the side while your legs stay in place. Do push-ups again and jump back to the original position. The combination of slow and explosive loads results in significant muscle gains that can be difficult to achieve even with the most advanced machines.

Do back push-ups to work your triceps. Take emphasis on outstretched arms on the edge of a stable bench. The legs are extended in front of you and rest on the floor with your heels. The body is straight. Slowly bend your arms at the elbows and lower the body until there is 2-3 cm between the buttocks and the floor. Straighten your arms and return to the previous position. To complicate the exercise and increase the load on the triceps, place your feet on any elevation. For example, try doing reverse push-ups between two benches.

To work out the muscles of the press and the cortex, weights are not needed. These muscle groups are considered stabilizer muscles and respond best to a moderate load at an average pace. The best exercises are regular crunches and hanging leg raises.

Grasp the bar with an overhand grip shoulder-width apart. Raise straight legs as high as possible. While lifting your legs, do not swing, do not swing your legs to facilitate the execution due to momentum. At correct execution lifts, the body must remain motionless, otherwise the core muscles will not be involved.

Replace the barbell deadlift with the King deadlift. Stand up straight, slightly arch your lower back. Shift your weight onto the leg being worked on. Bend the knee of your free leg to at least a right angle and pull back. Turn the foot of the supporting leg slightly inward to better maintain balance. Hands are freely lowered down. Bend your supporting leg slightly at the knee to tighten your buttocks. Slowly lean forward until your hands are below your knees, then bend your supporting leg at the knee until you touch the floor. Do not lean on the floor, you only need to fix the touch. When straightening, perform the movements in the reverse order: first straighten the knee, then raise the body. Repeat.

Do back lunges with a towel to engage your quads. Stand facing any support. Throw a towel over it. The towel should be taut and the arms fully extended. Bend one leg slightly and lift the other off the floor. it starting position. Bend the supporting leg and take the pelvis back. Lower yourself until your free leg touches the floor with your knee. After touching, return to the starting position.

Replace squats with a barbell on one leg. Stand on the edge of the bench with one foot, the other is freely lowered. Keep your lower back straight, do not round. Squat on one leg, bring your free leg straight forward. Extend your arms in front of your chest to help you balance. Lower the pelvis, as if trying to sit on a chair, the heel of the supporting leg does not come off the bench. Do not straighten the knee of the supporting leg completely, it should spring slightly. It is ideal to perform 50-70 squats on each leg in 1 set.

Keep fit and you can have good muscles without going to the gym. The most important thing is to be able to regularly use the muscles of the whole body.

Very often, it is simulators and dumbbells that we associate with strong muscles. However muscle mass can be developed without a gym. There are many simple exercises that can be done at home.

So, you yourself will be able to develop a comprehensive lesson plan that will help you keep fit. The secret is simple - regular home workouts, healthy eating and good habits.

Today we would like to talk in detail about 6 exercises that help develop strong muscles without taking food additives and the need to go to the gym.

How to keep fit without the gym

1. Walking and running

Depending on the position of the body, lifting the legs allows you to develop the muscles of the hands.

What should be done?

• Lie on your back and stretch your legs. Raise one leg, trying not to strain the muscles of the back and arms.
• Hold your leg up for 8-10 seconds and then lower.
• Do the exercise with the other leg. In total, it is recommended to do 12 repetitions with each leg.
• If you want to develop the muscles of the arms in parallel, then straighten them along the body or take them to the sides at an angle of ninety degrees.

5. Abs exercise

This exercise will help develop the muscles of the waist and abdomen. and increase physical endurance in general.

The press exercise is also good for the lower back and.

What should be done?

• Lie down on a sports mat with your arms extended along your body.
• Raise both legs at a right angle and immediately begin to slowly lower them towards the floor, without touching the floor.
• Hold your legs above the floor for 8 seconds, then rest for another 8 seconds and continue.
• To begin with, it is recommended to repeat the exercise 4-8 times. Gradually increase the number of lifts.

6. Exercise based on opposite forces

The main thing in it is the ability of our muscles to do opposite actions: contraction and relaxation.

There are many such exercises. We recommend starting with the simplest option, based on the surface of the wall.

What should be done?

• Place your palms on the wall so that they are at chest height. Straighten your arms as much as possible.
• Bend one leg forward while stretching the other back.
• Tighten your muscles as if you are trying to move a wall. Hold this position for 10-12 seconds.
• Repeat the exercise 4 times.

As you can see, the exercises we offer are quite simple, do not require any special devices and help to keep fit.

Give them time every day and soon you will notice that your muscles have become stronger, and you are more enduring.

Workout without equipment

Ready chart
weekly workouts

We have already said that it is possible to train productively at home, especially if you are an introvert and do not want to be with anyone. But even if you love talking to strangers and standing in line for the machine, there are times when it is not possible to go to a fitness club. Sometimes you need to stay at home and not be away for a long time. Sometimes you are horrified to find that your hotel on a tropical island only has a buffet, but no wall bars. Sometimes you are preparing for a bench press record, and the authorities send you on a business trip to a polar station where there is no barbell or even a bench. Finally, sometimes parents drive them to the countryside for the whole summer, crossing out dreams of pumping biceps by September 1st. Do not despair - in any of these situations, you can continue training with a minimum of equipment.

Fitness - acquisition

and maintenance

good shape

A rep is one complete exercise. For example, raising and lowering the arm means doing one rep. Raising and lowering your arm ten times means doing ten repetitions. If you did the exercise five times, and then rested and did it five more times, then you did two times (circles, sets) for five repetitions.

To improve the figure and improve the cardiovascular and respiratory system, the hall is not needed at all, just enough own body. The simplest and effective method- circuit training, when you perform several exercises in a row that load different muscle groups. Test your condition first: do one set at a time different exercises, performing in each maximum of clean, high-quality repetitions; then divide the resulting numbers by two - this is your starting point.

For example, if you can do ten push-ups, 20 crunches, 25 squats and glute bridges, and 30 calf raises, the program circuit training will look like this:

1) push-ups - 5;

2) twisting - 10;

3) squats - 12;

4) bridges - 12;

5) rises on socks - 15.

Pauses between exercises are minimal, after completion - rest for one minute and the whole circle again. You can start at the first workout with a couple of circles and gradually bring it up to five, then add repetitions. The basic rule: first, the most laborious movements are performed, in which the load is large and the repetitions are less, then lighter and more repetitive ones. Although this set of exercises without devices is enough to improve the form, they do not cover the upper and middle of the back. For health and good posture, it is advisable to get at least a rubber expander (harness) and add vertical and horizontal traction, fixing it to something. Train every other day by swimming, running or just walking on your rest days.

Strength - weight gain

in certain movements

When you are already training for strength, but temporarily lose your native barbell, it is possible to maintain some results without equipment. Of the three basic strength movements (bench press, squat, and deadlift), only the pull requires a projectile, while the press and squat exercises can be worked out with own weight. The intensity is increased by increasing the speed of movement (power) and transferring more load to the working muscles.

The program must include a general warm-up for the whole body, including light push-ups and squats, then a power (power) block with long rest intervals (1–2 minutes or more).

Workout #1 (Monday)

1) Dynamic push-ups with cotton - 5-6 sets of 1-5 reps.

Descend smoothly, pause at the bottom, and push off the floor, trying to rise as high as possible.

2) Jump Squats - 5-6 sets of 1-5 reps.

Just as smoothly lower, pause and jump as high as possible.

Workout #2 (Wednesday)

1) Push-ups on one hand from the floor or from an elevation - 4-5 sets of 3-6 repetitions with each hand.

To begin with, you can do push-ups from the table and chair, gradually increasing the intensity.

2) Squats on one leg from the bottom point - 4-5 sets of 3-6 repetitions with each leg.

Climb to a selected elevation or pause at a low point.

Workout #3 (Friday)

1) Push-ups on two hands with legs elevated - 3-4 sets of 6-8 repetitions.

Put your feet up on a chair, table, or even against a wall to make your reps hard but clean.

2) Squats on one leg - 3-4 sets of 6-8 repetitions with each leg.

Pick up the depth so that each rep is heavy enough, but technical.

A little rest from the deadlift and holding the heavy bar on your shoulders will do you good, but if your stay in the room, on the island or the polar station is prolonged, you should already collect some shells. It can be water canisters or food bags, bundles of coconuts or stones, in the end, a home bar and racks. The muscles of the back, buttocks and back of the thighs have a great power potential and require additional load.

Bodybuilding - muscle building

For hypertrophy (increase) of muscles, they must be loaded for a sufficiently long time with an average and high number of repetitions. If you have a serious lack of weight and muscle mass is gaining difficulty, it is better to switch to a split program in which separate workouts dedicated to their muscle groups or exercise types. This way you will be able to concentrate as much as possible and give your all in different movements, giving more stimulus and then more rest for growth.

Still do a thorough warm-up for the whole body, then work on specific parts.

Chest, shoulders, triceps workout (Monday)

1) Push-ups on one hand from the floor or from an elevation - 3-5 sets of 6-8 repetitions with each hand.

Choose a hand height so that the last rep in the approach is almost to failure (but do not bring it to it).

2) Push-ups with legs elevated - 3-4 sets of 8-12 repetitions.

Choose a leg height that is also close to failure.

3) Regular push-ups - 1-2 sets with a maximum of quality repetitions to complete. glutes, hamstrings (Friday)

Here you already need an expander (harness) and a horizontal bar (tree branch), nothing can be done.

1) Reverse grip pull-ups - 3-5 sets of 6-8 reps (or as many as you can without failure).

2) Pull-ups on a low bar (with feet on the floor) - 3-4 sets of 8-12 repetitions (or how many you get without failure).

Or horizontal thrust expander - 3-4 sets with a maximum of repetitions.

3) Deadlift on one leg with an expander (harness) - 3-4 sets of 8-10 repetitions on each leg.

Stand with one foot in the middle of the expander, bend over with a straight back, raising the other leg back; grasp the expander with your hands at such a distance that it is slightly stretched already at the bottom point.

4) Glute bridge on one leg - 3-4 sets to failure on each leg.

Ways of development

These were examples of minimalist programs that can be trained in almost any conditions. Of course, not all the exercises from the gym will be repeated this way, but there is always the opportunity to continue loading and even return to the fitness club with new achievements. If you want to spend your whole life quietly exercising at home, then slowly add training equipment and shells, expanding the arsenal of exercises and progressing in strength and mass. Usually people are limited by the lack of knowledge about training, and not at all by opportunities. The main thing - always observe good technique, correctly dose the load and listen to your body, choosing the right exercises.

Question: I can't go to the gym anymore and I don't have the space or the money to do it at home. Tell me how to pump up at home without exercise equipment and can I build muscle without additional weights, barbells and dumbbells? Or am I completely in the span?

Answer: Whenever someone asks me about how to work out at home, without a gym (special equipment or even a minimum free weights), my first reaction is my question... why?

I mean, it doesn't take a genius to figure out that these are not very good conditions for gaining muscle mass, so my first goal is to always try to solve any problem that gets in the way of achieving my goal.

Can't you find a way to get to the gym? Could you maybe cut back on app purchases on your phone and spend that money on a gym membership instead? Could you throw away some of the junk in your basement or garage, and thereby get some free space for strength training at home in full volume?

In very rare cases, people use The right way get pumped up, and all problems are solved, and their muscles begin to grow with new force. But much more often, the answer to all of the above is misunderstanding, rejection, and searching for a miracle program of training and exercises for muscle growth. But in the end, disappointment comes from the wrong approach to business.

And that brings us back to the original question...

The good news is that the answer to this question is definitely yes. You can train at home and still build muscle without special simulators that are available in gyms. Lack of free weights doesn't help, of course, but even under these conditions... you can achieve certain results.

But the bad news is that it will be much more uncomfortable, much harder in terms of athletics and just a lot harder in general. That's why...

How to build muscle: basic requirements

Building muscle requires at least 2 fundamental principles.

1. Progressive workouts that can stimulate growth. (Thoughtful training plan= success.)
2. A diet that can support muscle growth. (Above all, consume enough calories and protein).

As long as both principles work correctly, regularly and long enough, then the muscles will grow.

What should be done and used in order for the muscles to grow?

As you may have noticed, among the main principles muscle growth no gym membership, training with free weights such as barbells and dumbbells, exercise equipment or additional equipment.

And this is because they do not play a decisive role in increasing muscle size and mass growth. These are simply useful additions that can help speed up the result and improve the quality.

And not only in the sense that they will effectively train every muscle group and provide the muscle growth that you so desire. They simplify the progression of loads, which is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all the gyms are filled with dumbbells from 2 to 45 kg + in 2 kg increments, barbells and plates from 2.5 kg to 20 kg (also in 2 kg increments); benches that can be adjusted to any angle of inclination; racks on which you can perform many exercises; complex, block and various simulators for each muscle group.

So I'm not going to lie to you here. If you want to build up and pump up beautiful and strong muscles, then the application of all of the above will be the best and most effective way achieve this. Of course, you can do without something, but if you do not have anything from this list, then this is a big problem.

But, as I said, everything in this world is possible. There are a large number of different programs and workout options that can be used to build muscle at home without greens, and even the most controversial of them can work effectively when used correctly.

Exercises for training at home without simulators

For the first time, you have a wonderful inventory: whether you knew about it or not ... This is your own body weight.. With it (+ a little ingenuity) you can do all sorts of exercises. Even the very first thing that comes to mind:

• Push-ups (and all kinds of variations);
• Pull-ups (and all sorts of variations);
• Horizontal pull-ups;
• Reverse push-ups;
• Headstand push-ups;
• Curl for biceps;
• Triceps exercise with own weight;
• Lunges (and all sorts of variations);
• Squats;
• Bulgarian squats;
• Pistol squats;
• Lying leg curl;
• Romanian deadlift on one leg;
• etc.

This is by no means full list exercises. You will find many more.

But this is enough to make one of your workouts. There are enough exercises on this list to make a workout at home really effective for building muscle. And it will be without any additional equipment and without exercise equipment or going to an expensive gym.

Add more, for example, rubber band , and now you can do dozens of other exercises (pull narrow grip, band press, swing arms forward and to the side, exercises for biceps and triceps, etc.) ...

So what than more exercise, all the better. This is good news. Now for the less good news...

Progress will be difficult, but possible

Progress on these exercises (where goal #1 is muscle gain) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you're exercising for progression, which is supposed to create stress to stimulate muscle growth: you can't just add 2kg and move on to the next weight like you can with a barbell or dumbbells.

Luckily, this won't be a problem early on, as there are 2 great ways to increase load.

First step: move from simple exercises to more complex ones (for example, from pull-ups with support to simple pull-ups). Excellent. After that, progress in repetitions is necessary. For example, if in some exercises you can only do 3 sets of 5 times, then you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will run out and you won't be able to add more repetitions, as there is a high risk of starting to train for endurance, and not for muscle growth.

So what do you do then? Well, you either keep doing what you're doing and never get stronger, don't build muscle, or figure out a way to increase the load. For example…

• Sports vests with weights;
• Belts with weights;
• Tougher rubber bands;
• There are rings, TRX loops and others;
• Backpack stuffed with books;
• Affordable and easily adjustable dumbbell sets designed to save space.

Depending on the specific exercises, there will almost always be some way to make them harder: add some extra weight, or just make the exercises harder so that the load progresses and the muscles continue to grow.

You just need to think a little to understand the approach to each exercise you do. This is the key to effective training.

If you don't, then you end up like most people who work out at home without much thought about weights or special equipment... forever stuck in the same weight and muscle volume, doing the same thing without changing anything in your training program.

Not at all fun!

For everyone who works out at home different conditions and training equipment, and they all ask the same question... can my workouts be effective for muscle growth?

The answer, obviously, depends on what exactly (with what equipment) a person will deal with. But if I had to just guess, then I would say that in 99% of cases any exercise can be replaced by some other, similar one that could be performed in the conditions you need.

Iron Free Workout Program

Whether you have access to a gym or not, it doesn't really matter, exercising at home can be just as effective. .

There are tons of exercises you can do without free weights, in the privacy of your own home, hotel room, or office, to build muscle and improve your fitness.

Of course, training with extra weights and machines is great, but the simple fact is that you can build muscle without additional equipment.

How to build muscle without exercise equipment at home?

Use these exercises!

Bodyweight exercises go a long way in developing functional strength at any level. sports training. Since you won't be using extra weights for these exercises, it's best to focus on a very fast tempo and high reps to hit your muscles to the fullest. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weight training.

Below is a list of 10 the best exercises to help you build muscle at home. Most likely, you have heard about many of them, but I supplemented them with my tips for improving the technique and approach to execution.

Squats

Squats work 85% of the muscles in your entire body. Just think about it. The performance of this exercise is greater than any other many times over. In addition, squats are known to increase testosterone production. If you want to build muscle mass, then this is definitely your option.

To perform deep and proper squat start with your feet wider than shoulder width, toes slightly out to the sides, and when you start the squat, keep your back straight and focus on pushing your buttocks back and keeping your chest high. When you squat, bring your knees forward and out, but they should not go beyond your toes, and press your heels into the ground to maintain balance. If you need extra balance, then bring your hands forward. When the pace is fast and explosive, this extra balance can become very necessary.

Bodyweight squats can be done every day if you want. You can also change up your squat technique by trying single leg squats or sumo squats (wide stance).

Push ups

Push-ups are an upper body exercise. Anytime, anywhere, you can do push-ups and work your chest, shoulders, triceps, and back. Follow your breath and lower yourself until your chest touches the ground.

For a change, a wide stance will engage the chest muscles more, while a close stance will increase resistance.

If you put your feet up on a chair or wall, change the angle, you will work on the upper pectoral muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work on your triceps and pectoral muscles using back push-ups. it great exercise, performing which you can see a beautiful and embossed muscle in the form of a horseshoe on the back of the arm. Remember to keep your head straight so that your spine is in the correct position.

Wall squats - great way work on quadriceps and endurance. With your back against the wall and your arms at your sides, lower yourself down to create a 90-degree angle between your knees and the wall. You can't lean on your knees! Personally, I like to use a timer on my phone for this exercise. Start by trying to do the "high chair" for 60 seconds or until you can't stand the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises out there, but proper form takes some practice, as with any exercise. Humans have a tendency to sway when shifting their body weight from one leg to the other. As you shift your weight to the other foot forward, remember to keep your back and shoulders straight; also, you need to focus on moving your hips down towards the floor, not forward - this will allow you to perform the rep in the correct form.

plank

Starting from your belly, keep your spine straight and keep your weight on your forearms, which at this point are on the floor and form a right angle with your shoulders. Pull your stomach in to increase the intensity. The plank is another exercise for which I recommend using a timer. Try it for 90 seconds and just tell me you can't do core workouts at home.

The execution concept here is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique muscles of the abdomen and the muscles of the core are being worked out.

"Superman"

The expression is suitable for this exercise: "As it is heard - so it is written." It will work on your pens and bottom back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you are trying to take off, hold this position for a few seconds and lower yourself.

Leg raise crunches

I like to combine crunches and leg raises to work my upper and lower muscles abdominal press. Lie on your back with your heels flat on the floor, lift your knees to your chest and do a crunch, tensing your abs as your knees and rib cage touch each other. Then return to the starting position.

burpee

Burpees are a multi-muscle movement that combines a jump with a push-up. it great option to work multiple muscle groups. The main thing to pay attention to is the lower back; avoid as much arching in the spine as possible when you squat and then jump out.

Circuit training

If you've been exercising for a while and don't think bodyweight training is going to give you the muscle gains you want, you can increase the intensity of your home workout by doing circuit training. This will work on your musculature and endurance, add an aerobic element, and really increase the difficulty of your workouts.

Circuit training constantly keeps you in good shape, heart rate and pulse accelerate, while one muscle group is resting, the other is hard at work. You will be amazed at how much physical results you can get in more than a short time using this method.

When planning a circuit workout, it is important to disable certain muscle groups in order to give them rest in turn. So, if you start with push-ups, then move on to squats and ab exercises.

Conclusion

So now you have my favorite home workout exercises that build muscle without any extra equipment. They can help you get in shape and lose weight while boosting your general state health and strength. No gym? No problem!

Home workout programs

3-Day Bodyweight Workout Program

Are you a beginner or want to take a break from hard work? strength training? This three-day workout program contains all the basic exercises and will give you a strong start to strength training at home.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, crossfit or game types sports, the ultimate goal is the same - to improve your body.

So it makes sense to make an effort to learn how to use your body properly, right? Truth.

To do this, include bodyweight exercises in your program.

These exercises may be vital for the development physical form, improving the functionality of the body or increasing endurance on the court or field.

The proposed program is a 3-day split that trains all the main functions of the body so that you have something to show both externally and in practice.

Day 1: Upper body

Day 2: Lower body

Day 3: Core muscles

Frequently asked Questions

What to pause between sets? How can I combine these complexes with my training program?

You can do them after your regular workout or on your own. training program. It all depends on the person and their goals.

If you want to focus on exercises with your own body weight, then do this program separately.

Is it possible to perform these complexes twice a week?

Of course. If desired, you can practice at least three days in a row, then take a rest day, and train for another three days in a row.

How long should you follow this program?

Until you feel that you have squeezed everything you can out of this training. I would advise doing it for at least 4 weeks. What to do after this period is up to you.

I'm strong and I don't have enough body weight to reach failure. What to do?

Weighted vests will perfectly cope with the role of additional weights without burdening you with extra shells. Wear a vest for exercises that require weights. Alternatively, you can hang a chain around your neck.

Is it possible to somehow complicate the exercises?

If you need a vest or chains for extra weight, you can do a drop set. Perform the exercise with weights to failure, then remove the weights and continue.

Instead of doing all the approaches at once, you can turn the workout into a circuit. Do each exercise in turn without rest. This is one circle. Repeat this three times. Rest 1 minute between rounds.

I am too weak to use body weight. Can I replace exercises with machines?

This goes against the grain of the program. If necessary, even with the most difficult exercises your insurer or training partner will help you. Don't use weight machines instead.

Three Bodyweight Exercises You Can Do Anywhere

Considering all the gravity modern life, who wants to hang dumbbells with pancakes on themselves? Instead use these training complexes to build muscle with your own body weight.

Want to get a good workout but don't have access to sports equipment? Do not despair. Using your body weight, you can exercise anytime, anywhere and still enjoy the process.

When talking about bodyweight training, many people think of cardio. Undoubtedly, bodyweight exercises are perfectly combined with this direction of fitness, but they are also effective for developing the strength of the upper and lower parts body. You just need to show a little resourcefulness when choosing exercises.

Since it is not possible to load the muscles with body weight enough, another way must be found to injure them in order to develop strength. We offer you three sets of exercises that require nothing but body weight and a horizontal bar or a doorway.

Complex 1: Working out the lower body and buttocks

To actively stimulate the muscles of the lower body through training with your own weight, you need to choose multi-repetition exercises with elements of plyometrics. Plyometric exercises will help build muscle strength and explosive power. By combining this method with high-rep training, you can easily build lean muscle mass.

After a short warm-up, perform the entire complex once, resting only at the indicated time. At the end of the circle, rest for 3 minutes and repeat everything again two more times.

Pumping the lower body and buttocks
1. Walking lunges with body weight 1 set, 20 reps each leg
2.
3. 1 set, 20 reps
4. Step up with knee lift 1 set, 20 reps (each leg)
5. 1 set, 20-30 sec. (Rest 60 sec.)
6. Kettlebell sumo squat 1 set, 30 reps (perform without weights)
7. 1 set, 10 reps (each leg)
8. 1 set, 50 reps

The advantage of lower body workouts is that they also have a positive effect on the heart. You can be sure that this complex will make your heart beat wildly! However, perform this selection of exercises only when you want to load the muscles as much as possible.

Complex 2: Developing Upper Body Strength

To work the upper body with your own weight, the two best basic exercises of all times: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you can handle this complex in no time.

Perform the exercises in the following mode, resting for 30-60 seconds. between sets. Decrease your total reps in a pyramidal fashion until you reach the last stage of fatigue.

Upper body strength development
1. Push-ups
3 sets, 15-20 reps (30-60 sec rest between sets)
3. Diamond push-ups
4. Pull-ups on the low bar from hanging lying down 3 sets, 15 reps (30-60 sec rest between sets)
5. Push-ups from the bench
3 sets, 10 reps (30-60 sec rest between sets)
3 sets, 5 reps (30-60 sec rest between sets)

Push-ups and pull-ups by themselves engage all muscle groups in the upper body: chest, back, shoulders, biceps, and triceps.

Complex 3: Fat-blasting cardio training

You can do this workout even when you're short on time. Bodyweight exercises are ideal for increasing calorie expenditure during training and for many hours after. Always start this workout with a light warm-up.

Try to complete 100 repetitions of each exercise. If necessary, stop and rest, then return to the exercise again, remembering to observe correct technique execution. When you're done, cool down for 5-10 minutes and stretch. Change the rest time or the number of repetitions as you wish.

Fat-blasting cardio training
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
1 set, 100 reps
5. Jumping "scissors" 1 set, 100 reps

Additional Benefits of Bodyweight Training

You can always jump on some cardio machine and do some interval training. However, bodyweight training is more dynamic and forces you to change position for each new exercise. This will improve your balance and agility, as well as develop functional strength, which will be useful to you both in gym, as well as outside of it.

Moreover, bodyweight exercises are very exciting. Most people quickly get bored with the same type of cardio workout, but the many variations of bodyweight exercises will force you to work not only the muscles, but also the head.

A set of exercises with body weight for weight gain

Can you build muscle with bodyweight exercises alone? Yes, provided there is sufficient intensity. This complex will make you sweat, no matter how experienced an athlete you are.

general information

Description of the training

Can you build muscle with bodyweight exercises? Yes, if the training is really hard.

I have compiled this complex as a reliable starting point. But it's only good for the first time.

In the future, you will have to find a way to complicate it. Muscleandstrength.com offers a wide variety of bodyweight exercises. Give them a try, and refine your program when this routine becomes too easy for you.

You can perform this complex up to three times a week. Rest at least one day between workouts. If your muscles are too sore or you need more recovery time, increase the rest period to 2-3 days.

Your goal is to do 25-50 reps per set depending on the exercise. As you get better at it, increase the difficulty of the exercise.

For example, when you can do 50 push-ups per set, move on to one-arm push-ups (alternating) or clapping push-ups. If bodyweight squatting is too easy for you, add jump squats or box jumps.

Relaxation. Rest no longer than you need to catch your breath. Once you can answer the question, what day is it, move on to the next exercise.

After completing the entire circle, rest for 2-5 minutes. and drink some water.