Home bodybuilding how to make a perfect figure without a gym

Often people do not have the opportunity to visit the gym for some reason. I hasten to please, for an ideal figure, a subscription is absolutely NOT an irreplaceable thing. Doubt it? Now I will dispel your doubts.

The basics.

Stop thinking where to find the time or money to visit the gym. Want to know how to build a great body at home? Good. Let's take a look at three main steps to achieve a perfect figure.

Axiom:Follow the exercise technique and be persistent in achieving the result. Without this, nothing will come of it.

P.S. I recommend that you still go once to the sporting goods store and buy a sports bench and collapsible dumbbells. The price is cheap, the benefits are endless. Variations of training increase many times.

1. Body weight training

The essence of such training is the implementation of exercises Testosterone Cypionate Results: Several Things Nobody Tells You About Testosterone Cypionate 200mg once a week results that you can do without using any equipment.

  • different types of push ups
  • different types of pull-ups
  • squats
  • body tilts
  • body lifts at different angles
  • lunges

Training should take place 3-5 times a week, depending on the level of your training.

Important - when training with your own weight, try so that the rest time does not exceed 30 seconds.

2. Cardio training

They will help you burn excess fat and train your main muscle - the heart, make it stronger and stronger. For the best effect, I recommend doinghalf-hour cardio at a moderate pace. You can start cardio with a quick walk, gradually increasing the load. This approach will improve your metabolism.

3. Nutrition

The most important part of the plan to build a beautiful body at home. As my old coach said -"training starts from the kitchen". If you do not eat right, then there will be no results from classes. There will be only frustrations and overtraining. And most importantly - forget the word "diet", the right eating habits should be your usual things. The main thing is that nutrition should be balanced, proteins, fats and carbohydrates should be in sufficient quantities.For normal muscle growth, 2 g of protein per 1 kg of body weight is enough. Healthy fats (fish, omega-3-6-9 acids) should prevail in food. Carbohydrates try to consume difficult to digest (complex).Do not count calories if you have refused sweets, alcohol and other fast food in the long run. There is no ban on them, just try to consume these products no more than 1 time per week, or better, two weeks. Over time, interest in them will decrease, but someone will completely disappear.


Without further ado, we will take the basic exercises, which are available to everyone anywhere, as the basis of training. It is a pity that people underestimate their effectiveness.So, let's go:


Try to alternate push-up techniques, as by varying various techniques for their implementation, you can work out almost the entire body with this exercise alone. I already laid outarticleon his channel abouthow to diversify your pushups, where various types and techniques of this exercise are given. I advise you to familiarize yourself.

Try to make the number of repetitions as possible.Try changing the angle of the legs, the width of the arms.

Jump rope

An ideal exercise that can be done anywhere. Elegantly removes excess fat on the body. There Tren results for Muscle Growth: We Need To Know are also many execution techniques.


My favorite exercise, the variations of which are huge. If you still do not know how to pull yourself up, or are not sure of your technique - this channel also hasarticle how to quickly learn how to pull up in 5 steps, where the correct technique is also considered and there is a training video. Pull-ups work out the whole back as a whole, also simultaneously increasing your arms in volume, making the muscles of the upper body embossed and beautiful.

Also try different variations of the grip, the width of the arms. If you are confident, you can trypull-ups on one arm, This is a powerful exercise that even I cant always perform.

Exercise "bicycle"

exercise technique & quot; bike & quot;

exercise technique "bicycle"

One of the best exercises for core muscles(this includes the rectus abdominis muscle, in a simple language, press)with your weight. According to some sources - generally the best.The technique of the exercise is shown on the GIF-video.

Wiring dumbbells to the side, standing in a lean

exercise technique & quot; side-mounted dumbbell wrap & quot;

exercise technique "side-by-side dumbbell wiring"

The main thing is don't slouchkeep your back straight with a slight deflection in the lumbar region. Exercise works well on the shoulders.

Wiring dumbbells to the side, lying on a bench

It works great on the top and bottom of the chest, which helps you better feel and divide the parts of the pectoral muscles.


We will summarize the results briefly and fix what needs to be observed so as not to mess up with home workouts:

  • regularly increase working weight
  • eat right, try to eat the right amount of protein with food
  • do cardio to increase activity and speed up metabolism
  • sleep well and get enough sleep to restore strength
  • try not to miss workouts
  • try very hardDo not drink Several Ways to Use alcohol or smoke. This delays the achievement of your athletic performance for a very long time and affects the quality of life in general.


If you follow all the recommendations from this article - be sure that you will gain a chic figure without going to the gym. And the people around will be surprised "how, after all, he does not visit the rocking chair, how did he succeed?" And you with a mysterious smile will pass by and you will feel pride.

exercise technique, body home, different types, dumbbells side, main thing, perfect figure