Arm exercises for women: how to tighten sagging arms. Effective arm exercises without dumbbells for women: how to remove fat without weights

The fitness reality is this: we all want toned and beautiful arms. But how to get them with the least emotional loss? This is a completely different story. Sometimes you just don’t want to drag your body, exhausted by fatigue, the quarterly report and other troubles of life, to the gym to work with dumbbells and be afraid every second of dropping them on your leg.

Fortunately, intense training for arm muscles is possible without special equipment. Moreover, it is easy to do at home - and this does not make it any less effective. Jasmine Graham, founder of PaceforSuccess.com and owner of the Fit Factory boutique in New York, shares five of her favorite non-dumbbell exercises for sculpted arms.

We agree, push-ups are not the easiest thing in the world. However, the good thing about wall push-ups is that they allow you to adjust the level of difficulty, which makes them significantly less energy-intensive than classic push-ups. To do them correctly, stand facing a wall (about 6 inches away), place your hands shoulder-width apart from the wall, and take a step back as far as you can. Now start doing push-ups, trying to keep your back straight and your buttocks tight.

Exercise #2: Reverse Plank Squats

Theoretically, these squats can be done on a soft surface, such as a bed - but Graham warns that in this case you risk lifting the body too high, while on a hard floor it is always easier to monitor the quality. So, what you should do: sit on the floor, stretch your legs forward and bend your knees, place your arms at your sides a little wider than shoulder-width apart. Now from this extreme comfortable position, tensing the muscles of the abdomen and buttocks, you need to push your body up (to the “coffee table” position). It is important to lower your body by bending your arms to activate your triceps.

Exercise No. 3: Semi-circular arm swings

This middle school exercise is a surprisingly good upper body workout. However, monotonously repeating movements easily lead to boredom, so it makes sense to diversify them a little: for example, do not circular, but semicircular swings, changing the direction each time. The semicircle makes the work generally more active, allowing you to pump, among other things, the deep muscles of the arms. Important note: During the exercise, try to keep your elbows in a fixed position to maximize muscle interaction. As for speed, Jasmine Graham advises choosing a fast enough, but at the same time comfortable pace for you.

Exercise No. 4: Imaginary dumbbells

You might be surprised, but to create the resistance needed to pump a specific muscle group, all you need is your own fist. Despite the fact that in fitness clubs most of these exercises are done with additional weight, at home you can completely do without it. The secret is that by clenching your hand into a fist, you activate the muscles in your hand, which makes any exercise more effective. Try this: Bend your elbows at your sides and extend your arms straight back, imitating the motion of a rower. This will work the biceps and triceps in addition to activating the upper back muscles.

Exercise No. 5: Jumping

Your inner cardio freak can finally rejoice—it's time to jump. X-shaped jumps are good because they simultaneously strengthen the muscles of the abdomen, arms and legs. And although in terms of arms they do not work as effectively as the other exercises listed, they help to consolidate the result. So, place your feet shoulder-width apart and extend your arms to your sides, then start jumping up, spreading your arms above your head. It's best to do this in front of a mirror to check that you actually get the "X" at the final point of the jump. Helpful tip: Bend your knees to soften your landing slightly.

There are enough problem areas on the female body. They are called that for a reason, but because they are the hardest to work through. These areas also include the hands. The back surface is the triceps, they are underdeveloped in women, as a result everything dangles and sags. But with regular exercises using specially selected exercises, it is possible to give your hands beautiful relief and restore elasticity.

Read in this article

How to lose weight in your arms and shoulders, but not pump them up

First of all, it’s worth saying that you can’t lose weight in just one area. Fat accumulates everywhere, of course, somewhere more or less, but weight loss occurs throughout the body. Therefore, special exercises will only help to give elasticity and relief to a certain area, but even in this case, only one muscle rarely works. As a rule, several muscles and areas are involved.

Expert opinion

Yulia Mikhailova

Nutrition expert

As for losing weight with a set of exercises in one zone, this is a real myth. To lose weight, you need to adjust your diet and lead a more active lifestyle. The arms cannot be full compared to the rest of the body, that is, by losing weight everywhere, you can reduce the volume in the area and there.

On the other hand, some women are afraid to do upper limb exercises, especially with dumbbells, because they are afraid of building muscle. But there is no need to worry about this. Firstly, it is extremely difficult due to hormonal balance. The female body has special protection, so to achieve a similar effect, you will have to work very hard and for a long time. Secondly, you need to exercise while using nutritional supplements and at the same time lifting serious weights.

To give your arms definition and reduce volume, it is enough to exercise several times a week, performing a couple of simple exercises. First of all, you need to work the triceps, that is, the muscles of the back of the shoulder.

Reverse push-up

For these purposes, the best and simplest exercise is the reverse push-up. It can be carried out with support on a chair, bench or sofa. The hands rest against the edge, and the torso moves forward, the legs are on the floor. The body goes down and rises due to the work of the triceps on the arms. To make it more difficult, your legs need to be straightened.

Exercises without dumbbells at home

To lose weight, you don't have to go to the gym or group classes. It is possible to master a simple complex at home. In addition, it is more convenient to study at home, since there is no need to travel anywhere.

Certain exercises will help make your arms slimmer. During approaches, the muscles should be tense. You need to do about 10 repetitions.

• Regular push-ups. This exercise helps improve the relief of the arms and work the muscles of the back and chest. It is better to start doing push-ups with a lighter version, namely on your knees from a sofa or bench. Depending on the width of your arms, the load will be distributed on the triceps or on the pectoral muscles. The closer the hands, the more the terrain sways. Perform at the initial stage from 5 repetitions.

Push-up with clap

• Reverse push-ups. This is one of the best exercises for working your triceps. You can do push-ups from a sofa, chair or other surface. You should lower yourself until your shoulders are parallel to the floor. The legs may be bent at first as the exercise becomes easier. They should then be straightened to make them more difficult.
• Elevated push-ups. They are similar to the classic version, only the legs rest on a bench. This method is the most difficult, so you should start it after mastering the previous ones.

Elevated push-ups

• with push-ups. The initial position is a stand with outstretched arms, then you should lower yourself onto your forearms and rise again.
• Swings and rotations with arms. Active movements help you lose weight and burn fat in this area. You need to rotate your hands both vertically and horizontally. The movements should be as energetic as possible; about 50 swings should be performed in total. You need to do several approaches.
• Palm pressure. Arms are parallel to the floor, elbows bent and in front of you. The palms should press against each other, while the fingers look up. Each phase lasts 15 - 20 seconds.
• Burpees. One of the most effective exercises. During execution, almost all muscle groups work. The upper body is heavily loaded, as well as the legs. In addition, burpees improve metabolism. Starting position – squatting with your hands on the floor. Then the legs are sharply pushed back, a push-up is done, then they also quickly return to the starting position and a jump is made. At the end, the arms rise and clap their palms.

Burpee

• Plank. It is better to complete the complex with this exercise. In static standing, all muscle groups work. Starting position – standing on your hands and toes. The head should be an extension of the back, with the gaze directed to the floor. If this option is too difficult, then you can start doing the plank from a stand on your elbows.

Each exercise must be performed in several approaches, starting with 2 - 3 times. Each phase usually consists of 8 - 10 repetitions. But you can gradually increase the amount. While performing exercises, it is important to focus on the working muscles.

Exercises with dumbbells

To enhance the effect, various equipment is used. Don't worry that you can build up muscles with dumbbells. They are great for reducing the volume of your arms and working out the relief. Dumbbells should be selected depending on physical fitness, starting from 0.5 kg and up to 2 kg.

To lose weight in your arms, perform the following exercises:

• Lifting dumbbells from behind your head. The arms are raised up, joined together, the palms fall back and rise up. You can perform the exercise sitting or standing. You only need to work with the elbow joint, feeling the triceps.
• Raising your arms up. The exercise is performed standing. Hands with dumbbells are lowered down, then raised to shoulder level, then lowered down. The brushes are turned inward. The shoulder girdle works the hardest.

• Elbow extension. The body is tilted forward, while the back retains its natural curve. The arms are directed along the body and bent at the elbows at a right angle. You need to bend them back smoothly and slowly.

• Bent over arms extension. The torso is at an angle of 45 degrees, the lower back is in a natural curve. Hands are lowered down, palms facing each other. They must be raised until they are parallel to the floor, then lowered.
• Lifting dumbbells. Can be performed sitting or standing. The arms are bent at the elbows at a right angle, then extended upward parallel to each other. It is better to turn your palms inward.

• Cascade rise. The arms are lowered along the body. Then they are raised parallel to the floor, and then up above the head with the palms facing inward.

Each exercise should be done 10 - 15 repetitions in 3 - 4 approaches. Training should be done every other day so that the muscles have time to recover. In addition, calorie consumption continues afterwards. For the exercises to be effective, you should not eat a couple of hours before and after the exercises.

To learn how to remove fat from your arms using dumbbells, watch this video:

How can you replace equipment if you don’t have a home?

If you don’t have time to go to the gym, then you can do your workouts at home. By the way, if there is no special equipment, then it is also not necessary to buy half of the sports store. Everything can be replaced with improvised means. For example, instead of dumbbells, plastic bottles with water or sand are suitable. You can do push-ups not from a bench, but from a sofa or chair. Instead of using a training device, use a tight, wide elastic band.

How to reduce volume quickly in the gym

As already mentioned, you can’t lose weight in just one zone. Weight loss happens everywhere, so to reduce the size of your arms, you should burn fat deposits throughout your body. Cardio exercise is best for weight loss. They can be done in the gym. Burning fat will speed up the appearance of relief on your arms. You should exercise on the following exercise machines:

In addition, in the fitness club you can practice swimming, Nordic walking, and dancing. Such workouts help improve metabolism, increase overall muscle tone and elasticity in the body. Together with strength training, they increase the effect and speed up the weight loss process.

The complex for arms and shoulders will help create a beautiful shape and relief. However, you should not expect that one magic exercise can solve the problem. Losing weight is a complex exercise that includes strength and cardio training, as well as proper nutrition and drinking regimen. During classes, you need to focus on the work of the desired muscle, feel it.

Useful video

To learn how to tighten sagging arms in the gym, watch this video:

Almost every girl thinks about how to give her body an attractive shape. It is worth noting that any diet will be ineffective without physical activity. In order for the body to take on the proper form, it is necessary to balance the diet and choose a combination of exercises. Arms and shoulders are no exception. Exercises for losing weight on your arms and shoulders will help with this.

How to do exercises to lose weight on your arms at home

Many people mistakenly focus on the abdominal area and buttocks, completely ignoring the arms. By doing a few simple exercises, you can literally give your arms and shoulders a neat look and slight definition in just a month.

About the importance of exercises for losing weight on arms and shoulders

You can’t lose weight only in one specific area; you need a comprehensive approach, designed for the whole body. But you can tighten your skin and tone your muscles locally. Here you can’t do without exercises for losing weight on your arms at home. That's why they are important. Let's look at exercises for arms and shoulders in more detail.
If you want the effect to be visible, exercises need to be done regularly - 2-3 times a week.

With the help of exercises for losing weight on your arms and shoulders, you can keep them in constant tone and make them shapely and toned.

Activities you can do:

• on simulators;
• with dumbbells;
• without dumbbells.

5 exercises for losing weight on your arms without dumbbells

All classes can be easily completed at home at a time that suits you best.

Lesson No. 1. Classic presses. To begin with, you need to take the position while lying down; for convenience, it is better to rest your feet against the wall. Your feet should be on your toes, shoulder-width apart, and your hands should be opposite your chest. Bend your elbows and perform presses, alternately lowering your torso down and lifting it up. You need to keep your back, don’t hunch over and lift your buttocks up. Elbows should be kept parallel to the body, and not turned to the sides. You need to do 2-3 repetitions 10-15 times.

Lesson No. 2. Reverse presses. First you need to find support using a strong chair, coffee table or sofa. Turn your back to the support, lean on your palms, and stretch your legs forward in front of you. Next, you should bend your elbows and lower your pelvis as far as possible. It is important that the pelvis is suspended; you should not sit on the floor. The elbows should bend back, but not turn to the sides. We do 3 repetitions 15-20 times.

Exercises for losing weight on arms and shoulders - reverse push-ups

Exercise for slimming arms without dumbbells № 3 . We stand on soft legs (they are not tense and only slightly bent at the knees), the body should be lowered a little forward, and then begin to perform crossing swings with tense arms, imitating the work of scissors. Do 2 repetitions 25-30 times.

Lesson No. 4. We stand on soft legs, bending them slightly at the knees. Lower your upper body forward, keep your back straight at all times, and your arms hang in front of you. We clench our hands into fists, then bend our arms and move them behind our backs, after which we straighten them again. This activity must be done with slight tears. It is worth doing 3 repetitions 10-15 times.

Lesson No. 5. We stand on soft legs, keeping our back straight at all times. First, your arms should be spread in different directions and bent at the elbows. After which we tense them and begin to lower and raise our forearms. It is worth doing 3 repetitions 10-15 times.

5 exercises with dumbbells to lose weight in your arms

Lesson No. 1 . We stand on soft legs, take dumbbells in our hands, and lower them parallel to the body. Let's start counting. “One” - at the same time we stretch our arms forward. “Two” - you need to spread your arms in different directions. “Three” - now you should return your hands to their original position. It is necessary to perform 2 repetitions of 10 times.

Exercises with dumbbells for losing weight in arms - lateral raises

Lesson No. 2 . We stand on soft legs, hands hold dumbbells and lower them forward with palms, elbows must be pressed to the body. It is very important that the elbow is in place. Next, we begin to lift dumbbells, while bending our arms at the elbows. Perform 2 repetitions 10 times.

Lesson No. 3 . Let's stand on soft feet. We stretch our arms up above our heads and squeeze one dumbbell, keeping our back straight at all times. Bend your arms tightly to your head at a right angle so that the dumbbell moves behind your head, then return your arms to their original position. Perform 2 repetitions 10-15 times.

Lesson No. 4 . We stand on soft legs, hold our arms in front, bent at right angles at the elbows. After which, in this position, you should spread your arms in different directions, and then return them to their original position. It is always necessary to monitor your posture; you must not lower your elbows. Do 2 repetitions 20-25 times.

Exercise with dumbbells for slimming arms №5 . We stand on soft legs, soft knees (not tense, slightly bent), torso tilted forward, keeping our back straight. We lower our hands with dumbbells down to our knees. We begin to perform exercises by raising our hands to the stomach and lowering them down. Perform 3 sets of 10-15 times.

After exercises for losing weight on your arms with and without dumbbells, you will give them a toned and shaped look and get rid of sagging. In addition, with the help of exercises you can get rid of pain in the neck and shoulders, and muscle atrophy.

Video of exercises for losing weight on arms

You can also use the video training with exercises to lose weight on your arms and strengthen your shoulders.

Important: You should alternate exercises so that your muscles can rest.

Be sure to do this after training.

Don't train more than 3 times a week, otherwise your muscles will have a hard time recovering. It is advisable to consult a doctor before starting training, especially if you have any health problems. For better weight loss, it is better to combine exercise, massage and proper nutrition.

This intense and highly effective upper body routine with an emphasis on the arms was developed by fitness expert and author of the DVD "Down with the Last 5 Kilos: The New Explosive Workout" Jessica Smith. With its help, in a short time you can put your arms and chest in order, tighten your muscles, give your arms graceful outlines, and your chest - elasticity. For optimal results, the complex should be performed 3 times a week every 1 or 2 days, not daily. On other days, your workout routine should include cardio and lower body exercises. Of course, you shouldn’t forget about a balanced diet. But without fanaticism. The advantage of these exercises is that they do not require any additional equipment, such as dumbbells. Therefore, they can be performed anywhere, even if you are on vacation, but do not want to give up your training. Working out the abdominal muscles is a nice bonus.
Technique: the exercises are conditionally divided into 4 groups (2 in each - further in the description they go sequentially one after another, so you will immediately figure it out by arranging them in pairs). They should be performed in 2 approaches: that is, the first exercise of the group, then the second exercise, then return again to the first, then move on to the second. This is the approach. After that, move on to the next group and do it in the same sequence.
Group I: 1. push-ups and 2. plank
Group II: 3. reverse push-ups with leg raise and 4. sit-up
Group III: 5. side push-ups and 6. side plank
Group IV: 7. inverted push-ups and 8. hand-supported leg raises from a reclining position
You can relieve the stress on your wrists by placing a towel folded in several layers under your arms (palms).
1. Push-ups
Take the starting position - on all fours. Place your arms wider than your shoulders. Move your knees back a little so that they are not parallel to your hips, but at an angle. The weight is transferred to the hands. Tighten your abs and maintain tension throughout the entire exercise. Perform a deep push-up until your shoulders/chest almost touches the floor. Your back should remain straight! Do 10 of these push-ups and immediately move on to the next exercise.2. Plank
Take a plank pose with your legs straight and slightly wider than shoulder-width apart. Tighten your abs, keep your back straight. Pull the knee of your right leg towards your left shoulder. Return to the starting position and repeat with the other leg. It's a complete cycle. Do 10 such cycles. Then go back to the push-up exercise.
3. Reverse push-ups with leg raise
Sit on the floor, bend your knees. With your arms bent, lean behind your body. Palms face forward. Tighten your abs and lift your right leg up. While transferring your weight to your arms, lift your body following your leg, straightening your arms. Without pausing, lower your body. Perform 10 push-ups with your right leg up, and 10 with your left leg up. After this, immediately proceed to the next 4 exercise.
4. Lifting the body
From the starting position of the previous exercise, pull your knees towards your chest. Then lower your body while straightening your legs. Do not lie down completely on the floor. You should kind of balance, maintaining tension and holding the body at this angle mainly through the abdominal muscles. Oddly enough, but along with it, this exercise also perfectly works the arm muscles. Repeat 10 times and return to exercise 3.
5. Lateral push-ups
Lie on your right side with your knees bent. Bent left arm in front of you. Tighten your abs, exhale and, as you inhale, lift your body with your left arm, straightening it. The right hand clasps the body. As you exhale, lower your body again, but do not lie completely on the floor, but only lightly touch the floor with your shoulder. Repeat 10 times with your left hand and 10 times with your right hand. Then immediately move on to the next exercise.
6. Side plank
Lie on your right side, leaning on your half-bent arm. The legs are straightened, the left leg opposite the supporting side is brought forward in a cross. Raise your left arm up and at the same time lift your body off the floor, taking a side plank position.
Then lower your left hand and clasp your body with it, trying to move it back as much as possible. Remember to keep your abs tense. Straighten your left arm again and return to the starting position. Do 10 times with your left and right hands. Then immediately return to the previous exercise.
7. Inverted push-ups
Starting position – asana “”. Hands at a distance slightly wider than shoulders. Lift your right leg up so that it is in line with your body. Bend your elbows and do a deep push-up. Make sure your chin touches your chest to avoid muscle tension in your neck. Straighten your arms, returning to the starting position. Repeat 5 times on each leg, then immediately move on to the next exercise.
8. Raising legs with support on hands from a reclining position
Sit on the floor. Knees are bent. Lower your body back and lean on your bent arms. Tighten your abdominal muscles and lift your legs off the floor, keeping them bent at a 90-degree angle. Draw your legs in a semicircle from right to left. Try not to lift your lower back and elbows off the floor. All movements are regulated through the abdominal muscles and arms. Make 5 such semicircles in one direction, then 5 in the other direction. And return to the previous exercise.
So, as a result, you must perform 2 approaches for each exercise of the complex, but not sequentially, but alternating with the second exercise of the group.
It is this scheme and the very specificity of the exercises that ensure maximum effectiveness in a fairly short time. Good luck!

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Question: I can't go to the gym anymore and I don't have the space or money to do one 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 lost?

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

I mean, it doesn't take a genius to figure out that this is not a good environment for gaining muscle mass, so my first goal is to always try to solve any problem that is preventing you from achieving your goal.

Can't you find a way to get to the gym? Could you maybe cut back on your phone app purchases and instead use that money to buy a gym membership? Could you clear out some of the clutter in your basement or garage to free up some space for a full strength training session at home?

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

And this 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 the special machines found in gyms. The lack of free weights certainly doesn't help, but even with these conditions... you can achieve certain results.

The bad news is that it will be much more uncomfortable, much more difficult in the athletic aspect, and just much more difficult in general. That's why...

How to build muscles: basic requirements

Building muscle requires at least 2 fundamental principles.

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

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

What should you do and use to make your muscles grow?

As you may have noticed, the main principles of muscle growth do not include a gym membership, training with free weights such as barbells and dumbbells, machines or additional equipment.

And this is because they do not play a decisive role in increasing muscle size and mass growth. These are just useful additions that can help speed up results and improve 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 that is so necessary to stimulate muscle growth and progress in training both at home and in the gym.

That's why all 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; racks on which you can perform many exercises; complex, block and various exercise machines for each muscle group.

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

But, as I already 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 using equipment, and even the most controversial of them can work effectively when used correctly.

Exercises for training at home without exercise equipment

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 creativity) 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 kinds of variations);
• Horizontal pull-ups;
• Reverse push-ups;
• Headstand push-ups;
• Biceps curl;
• Bodyweight triceps exercise;
• Lunges (and all kinds of variations);
• Squats;
• Bulgarian squats;
• Pistol squats;
• Lying leg curl;
• Romanian deadlift on one leg;
• etc.

This is by no means a complete list of exercises. You'll find a bunch more.

But this is enough to create one of your workouts. There are enough exercises in this list to make working out at home truly 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 (close-grip rows, bench presses, front and side swings, biceps and triceps exercises, etc.)…

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

Progress will be difficult to achieve, but it is possible

Progress in these exercises (where the #1 goal is to gain muscle mass) can be difficult to achieve, especially as you get stronger. Because you can't adjust the weight you perform the exercise with to create a progression of loads that needs 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 your load.

The first step is to move from simple exercises to more complex ones (for example, from assisted pull-ups to simple pull-ups). Great. After this, progress in repetitions is necessary. For example, if you can only do 3 sets of 5 reps for some exercises, you can gradually increase the number of repetitions to 12 for 3 sets.

But at some point, the exercise variations will end and you will no longer be able to add reps, since there will be a high risk of starting to train for endurance rather than for muscle growth.

So what should you do then? Well, you either keep doing what you're doing and never get stronger, build muscle, or figure out a way to increase the load. For example…

• Sports vests with weights;
• Weighted belts;
• Stiffer rubber bands;
• There are rings, TRX loops and others;
• A backpack filled 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: adding some extra weight or simply making 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 whole key to effective training.

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

Not fun at all!

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

The answer obviously depends on what exactly (what equipment) the person will be working with. But if I had to just guess, 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.

Training program without iron

Whether you have access to a gym or not, it doesn't really matter, working out 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 additional 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!

Exercises that you perform using only your body weight are important in developing functional strength at any fitness level. Since you won't be using additional weights for these exercises, it's best to focus on a very fast pace and high number of repetitions to fully engage your muscles. Of course, technique always comes first, but in general, bodyweight exercises have a much lower risk of injury than free weights.

Below is a list of the 10 best exercises that will help you build muscles at home. You've probably heard of many of them, but I've added my own tips for improving your technique and approach.

Squats

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

To perform a deep, proper squat, start with your feet wider than shoulder-width apart, toes pointing out slightly, and as you begin the squat, keep your back straight and focus on pushing your butt back and keeping your chest high. When you squat, bring your knees forward and outward, but not over your toes, and press your heels into the ground to maintain balance. If you need extra balance, move your arms forward. When the pace is fast and explosive, this extra balance can become very necessary.

You can do bodyweight squats every day if you want. You can also change up your squatting technique by trying single-leg squats or sumo squats (wide-legged).

Push ups

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

For variety, a wide stance will target the pecs more, while a close stance will increase resistance.

If you elevate your legs on a chair or wall and change the angle, you will work the upper pectoral muscle, increasing the difficulty.

Reverse push-ups

Using a chair, coffee table, or even a bed, you can always work your triceps and pecs with reverse push-ups. This is an excellent exercise, by doing which you will be able to see a beautiful and prominent horseshoe-shaped muscle on the back of your arm. Remember to keep your head straight so that your spine is in the correct position.

Wall squats are a great way to work on your quads and endurance. With your back close to 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 the timer on my phone for this exercise. Start by trying the high chair exercise for 60 seconds or until you can no longer stand the burning sensation in your muscles.

Lunges

Lunges are one of the best exercises, but proper technique takes some practice, as with any exercise. People have a tendency to sway when they shift their body weight from one leg to the other. As you shift your weight forward to the other leg, remember to keep your back and shoulders straight; You also need to focus on moving your hips down towards the floor rather than forward - this will allow you to complete the rep with proper form.

Plank

Starting from your stomach, keep your spine straight and support 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. Planking is another exercise for which I recommend using a timer. Try it for 90 seconds and tell me you can't do core workouts at home.

The concept of doing this is similar to the plank, but the difference is that the upper body should be supported by only one arm. The oblique abdominal muscles and core muscles are worked.

"Superman"

The expression fits this exercise: “As it is heard, so it is written.” It will work your arms and lower back. Lie on your stomach, then reach forward and lift your arms, legs and head off the floor as if you were trying to fly, hold this position for a few seconds and lower down.

Crunches with leg raises

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

Burpee

A burpee is a multi-muscle movement that combines a jump with a push-up. This is a great option for working multiple muscle groups. The main thing to pay attention to is the lower back; Avoid bending your spine as much as possible when you squat and then jump up.

Circuit training

If you've been working out for a while and don't think bodyweight exercises are going to give you the muscle gains you're looking for, you can up the intensity of your home workout by doing circuit workouts. This will work on your muscles and endurance, add an aerobic element and really increase the difficulty of your workouts.

Circuit training constantly keeps you toned, heart rate and pulse accelerated, while one muscle group rests and another works hard. You will be amazed at how many physical results you can get in less time using this method.

When planning a circuit workout, it is important to turn off certain muscle groups to give them rest one at a time. So, if you start with push-ups, then move on to squats and abdominal exercises.

Conclusion

So now you have my favorite at-home exercises that build muscle without any equipment. They can help you get in shape and lose weight while improving your overall 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 heavy strength training? This three-day workout program covers all the basic exercises and will give you a powerful start to strength training at home.

general information

Description of the training

Whatever you do: bodybuilding, powerlifting, CrossFit or team sports, the end goal is the same - to improve your body.

So it makes sense to make an effort to learn how to use your body correctly, right? Is it true.

To do this, you should include bodyweight exercises in your program.

These exercises can be vital for developing fitness, improving body functionality, 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

FAQ

How long should you pause between approaches? How can I combine these routines with my training program?

You can perform them after a regular workout or as a stand-alone training program. It all depends on the person and his 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?

Certainly. If you wish, you can train for at least three days in a row, then take a day of rest, and train for another three days in a row.

How long should I follow this program?

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

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

Weight vests will perfectly cope with the role of additional weight without burdening you with unnecessary equipment. Wear a vest for weight-bearing exercises. Alternatively, you can hang a chain around your neck.

Is there any way to make the exercises more difficult?

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

Instead of doing all the sets at once, you can turn the workout into a circuit workout. Do all the exercises one at a time without rest. This is one circle. Repeat this three times. Rest 1 minute between circles.

I'm too weak to use body weight. Can I replace exercises with exercise equipment?

This goes against the grain of the program. If necessary, have a spotter or training partner help you with the most difficult exercises. Don't use weight machines instead.

Three sets of bodyweight exercises you can do anywhere

Given the heaviness of modern life, who would want to hang dumbbells and weights on themselves? Instead, use these workout routines to build muscle using your own body weight.

Do you want to get a good workout, but don’t have access to sports equipment? Do not despair. Using your body weight, you can exercise whenever and wherever you want and still enjoy the process.

When many people talk about bodyweight training, they think of cardio. Of course, bodyweight exercises work well with this type of fitness, but they are also effective for developing upper and lower body strength. You just need to be a little resourceful when choosing exercises.

Since it will not be possible to load the muscles enough with body weight, you need to find another way to injure them to develop strength. We offer you three sets of exercises that do not require anything other than body weight and a horizontal bar or doorway.

Complex 1: Working the lower body and buttocks

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

After a short warm-up, perform the entire complex once, resting only at the specified 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 with body weight lunges 1 set, 20 times each leg
2.
3. 1 approach, 20 times
4. Step-up with knee lift 1 set, 20 times (each leg)
5. 1 approach, 20-30 sec. (Rest 60 sec.)
6. Sumo squats with kettlebell 1 set, 30 reps (perform without weights)
7. 1 set, 10 times (each leg)
8. 1 approach, 50 times

The good thing about 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 maximally load your muscles.

Set 2: Developing Upper Body Strength

Two of the best compound exercises of all time will help you work your upper body using your own weight: push-ups and pull-ups. As soon as you find a horizontal bar or something to grab onto, you will be able to handle this complex in no time.

Perform the exercises in the mode below, resting for 30-60 seconds. between approaches. Decrease the total number of repetitions in a pyramid manner until you reach the final stage of fatigue.

Developing Upper Body Strength
1. Push-ups
3 sets, 15-20 reps (30-60 seconds rest between sets)
3. Diamond push-ups
4. Pull-ups on a low bar from hanging while lying down 3 sets, 15 times (30-60 seconds rest between sets)
5. Push-ups
3 sets, 10 times (30-60 seconds rest between sets)
3 sets, 5 times (30-60 seconds rest between sets)

Push-ups and pull-ups themselves work every muscle group in your 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 your calorie burn during your workout and for long hours afterwards. 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 follow the correct technique. When you're done, cool down for 5-10 minutes and do some stretching. Vary the rest time or number of repetitions as you see fit.

Fat-blasting cardio training
1 approach, 100 times
1 approach, 100 times
1 approach, 100 times
1 approach, 100 times
5. Scissor jumps 1 approach, 100 times

Additional Benefits of Bodyweight Training

You can always jump on some cardio equipment and do interval training. However, bodyweight training is more dynamic and forces you to change positions for each new exercise. This will improve your balance and agility, as well as develop functional strength that will benefit you both in and out of the gym.

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 your muscles, but also your head.

A set of exercises with body weight to gain weight

Is it possible to 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 develop muscle mass with bodyweight exercises? Yes, if the training is really hard.

I have compiled this set as a reliable starting point. But it is only suitable for the first time.

In the future, you will have to find a way to complicate it. The website muscleandstrength.com offers many variations of bodyweight exercises. Try them, and improve 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 time to recover, increase the rest period to 2-3 days.

Your goal is to do 25-50 repetitions per set, depending on the exercise. When you begin to succeed, complicate the exercise.

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

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

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