To transform your body and highlight your muscles, it is not necessary to work with free weights. These are three basic principles for working on a muscular system without equipment.
In order to pump up the muscles, you need free weights or strength training devices, everyone knows. But what to do if you do not want to go to the hall and buy equipment for the house, how to pump the muscles without dumbbells, what to do for this?
There are three basic principles that make it possible to transform the muscular system without weight. Use these principles and your body will transform without going into the room.
Progressive Load
The meaning of using dumbbells, kettlebells and simulators is not to lift the iron, but to provide a gradually increasing load. But it is possible to provide such conditions without weight, the load can become higher at the expense of other conditions.
In order for the muscles to develop and strengthen, they must be constantly loaded. A stable load of any level creates addiction, the muscles adapt and cease to react. In order to constantly increase the load, you can not only hang more pancakes on the handle, but also change the technique of the exercise. Performing actions from a different angle changes the level of load, in order to believe it, try to perform a push-up with a wide and narrow position of the hands, compare your sensations.
High intensity
When exercising, muscle fibers contract against resistance. Resistance is not only heavy equipment, but also the weight of your body. In order for the training to be intense, you need to increase the resistance and the level of load. When working with equipment – the weight increases, when working with your own body — the number of repetitions increases.
If you do not know how to pull, then the first time you are unlikely to be able to do more than five pulls. Bring this figure to ten, and then complicate the exercise – put your hands higher and try to do it ten times with such a setting of hands.
As the hands approach, the position of the center of gravity changes, the resistance and intensity increase.
Thinking about movements, not muscles
Pumping muscles with the strength of thought will not work, but the efforts of the mind can be directed to the correct execution of the exercises. Multi-articular exercises for the body are the basis of the program, with Push-Ups, Pull-Ups, squats, several muscle groups work at once. Doing such exercises is beneficial, with them a strong resistance is created. But it is important to be sure of the correct execution, to feel how the muscles work with each movement.
Exercises to isolate muscles also require increased concentration. Many muscle groups do not participate in them, but such exercises are much more difficult, distraction can cause harm. Focus not on the result, but on the process of its realization, then your muscles will strengthen and increase, the most difficult exercises will be under the force and will bring excellent results.
Adhere to these principles and your body will transform. If you still do not believe in success and do not understand how to pump muscles without dumbbells, look at those who regularly do Workout. These athletes do not have large volumes, but have excellent muscle tone and noticeable relief.
Finess Head 