How can a beginner get pumped up without exercise equipment? 5 effective exercises from an athlete

This complex will help to develop deep muscles and gain weight faster in the future.

Fedor Koltun

boxing, kickboxing, Thai boxing coach, fighter of the "Our Cause" promotion
Fedor Koltun, a professional fighter, is in touch again. This time I want to tell you how, with the help of your own weight, fitness bands and small dumbbells, you can develop the skeletal muscles of your body.

This article is not about how to successfully and quickly gain muscle mass, but rather about how to effectively develop your deep, skeletal muscles.

Skeletal muscle tissue is elastic and elastic, capable of contracting under the influence of nerve impulses. It forms the skeletal muscles of humans and animals, designed to perform various actions: body movements, contractions of the vocal cords, breathing.

Due to the development of skeletal muscles, which are the basis for building the main muscle mass, you will be able to gain muscle mass much faster and at the same time much more effectively than with a weak muscular skeleton.

And now I want to tell you about several exercises for different muscle groups that can make your muscles strong and hardy. I use them myself in training.

Buttock bridge with a fitness elastic band

In this exercise, you use the muscles of the abdomen, back and legs.

Technique of execution

• Take a lying position, bend your legs at the knee joint and put them on your feet, put the elastic band on your hips just above the knee joint.
• Smoothly rise from the prone position to the shoulder blades, while straining the buttocks, abs and lower back.
• Then return to the starting position, but do not completely sink to the floor.

Perform 20 such repetitions.

Steps with hands with an elastic band in the rest lying down

Technique of execution

• Take a prone position, put an elastic band on your wrists, put your hands shoulder-width apart.
• Take a step with one of your hands diagonally forward, then with the other hand.
• After a step with one hand to the side, then change your hand, and at the end take a step with one hand diagonally back, change your hand.

Such series should be performed from 7 to 10, depending on your physical readiness.

The pull of the elastic band to yourself

Technique of execution

• Fasten the elastic band either on the machine or on the wall, take it with both hands and perform a pull to the chest with your arms pressed half-bent at the elbows to the trunk.
• Pull smoothly with fixation at the end point, try to bring the shoulder blades together.

Such repetitions should be performed 15-20 according to the degree of your muscle fatigue.

Triceps extension with elastic band

Technique of execution

• Fasten the elastic band on the horizontal bar or on the Swedish wall higher.
• Fix the arms bent at the elbow joint tightly to the torso.
• Perform the extension of the arms until they are fully straightened in the elbow joint with fixation at the end point.

Perform 15 to 20 such repetitions.

Withdrawal of straight arms with an elastic band

Technique of execution

• Fix the elastic band on your wrists, straighten your arms in front of you at eye level.
• Take your hands alternately to the sides: first diagonally up, then to the sides and diagonally down.

I recommend performing from 7 to 10 such series.

Above I have listed only a part of those exercises that I use in my training process and at a certain stage of preparation. Using them, you will be able to effectively develop the skeletal muscles of your body and build a base for gaining muscle mass. Thank you for your attention and see you soon!