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Training of a homebody does not have to be less effective than training at a professional gym. You will build muscle mass by exercising with the help of simple home tools: a chair, dumbbells, an expander or a bar. Learn about the training plan and examples of mass exercises that you will do at home.

Domator trainingis dedicated to those who are just starting their adventure with strength training or do not want to go to the gym. It is a myth that only owners of professional sports equipment are able to build muscle mass. With systematic training at home, you can prove that all you need is enthusiasm, basic tools and a piece of flooring to get your dream figure.

Contents:

  1. Homebody training - what is it?
  2. Domator training - push-ups
  3. Homebody training - plan for beginners
  4. Homebody training - exercises with an expander
  5. Domator training - exercises with dumbbells
  6. Domator training - exercises with a bar
  7. Domator training - abdominal exercises
  8. Domator training - leg exercises
  9. Domator training - effects

Homebody training - what is it?

The goal of the homebody's training is to build muscles at home, without the use of professional equipment that can be found in the gym. During exercise, individual muscle groups are strengthened, thanks to which they become stronger and more endurance. The visible effect of the training is also an increase in muscle mass.

Domator training is recommended primarily to people who are just starting to exercise strength. Workouts at home help to accustom the muscles to exercise and consolidate the technical foundations of exercise.

For home strength exercises to be as effective as exercises with professional sports equipment, they must be performed appropriately. In the homebody's training, it is possible to exercise without equipment, e.g. with a load on your own body. However, it is worth using simple equipment for this purpose, such as chairs, cabinets, tables, as well as walls and doors. In the homebody's training, it is also allowed to use small devices, e.g. an expander, dumbbells or a bar, which can be easily installed in the door frame.

In the homebody's training, not only exercise is important. That they are effective and bring the expected quicklyresults should go hand in hand with a proper diet and possibly supplementation. Building muscle mass is only possible when the muscles receive a sufficient amount of their building material, i.e. protein.

Check: How to put together a mass-fat diet - a 10-step guide

Domator training - push-ups

The scope of the homebody's training includes all the exercises that increase the muscles that can be performed at home. The most classic example that gives quick and visible results are push-ups, but they are not the only option.

1. Classic push-ups (strengthen, among others, the chest muscles, triceps, biceps)

Performing push-ups correctly consists in lifting and lowering the body, resting on the floor, on the palms and toes. The most important thing for this exercise is to keep your torso straight (without bending it) and to maintain full range of motion. The correct push-up is to lower the torso almost to the ground and lift it until straightened arms. The push-ups pace can't be too fast.

To see the effects faster, include additional variants of classic push-ups in your training:

  • push-ups with the legs on the chair - a variation may be the change of the angle at which the body is held above the ground during the exercise. The angle can be changed by using, for example, a stool, chair or bench on which we rest our legs. Thanks to this, the legs are higher than the rest of the body, and the push-up performed in this position allows you to exercise the chest muscles more strongly;
  • push-ups with a support at the front - you need a stool, a chair or a low cabinet for this exercise. We rest our hands on the furniture, straighten our arms at the elbows, move the legs apart so that they are in one straight line with the body. During the exercise, lower the torso above the furniture, bending the arms at the elbows and lift the body back up;
  • push-ups with narrow or wide spacing of hands - you can also change the spacing of your hands during exercise. A narrow one allows you to strengthen your chest muscles, and a wider one will help you strengthen your shoulders. An advanced form of classic push-ups are asymmetrical push-ups, where the distance between both arms is uneven - one hand rests on the palm closer to the body, the other is further away from the body. Thanks to this, we obtain a tilt of the torso slightly more to one side. In the exercise, remember that the number of push-ups to both sides should be equal;
  • push-ups on one hand and with a clap - another difficulty in push-ups is doing them on one hand or joining the clapping exercise, which is performed when the torso is raised;
  • push-ups with load - this is a variant foradvanced. Here you will need either an additional person who will sit on your back or a comfortable weight that will not fall off your back, e.g. a full travel bag.

Check: What are the effects of doing push-ups?

This will be useful to you

Homebody training - plan for beginners

For those who are just starting to exercise strength, one workout should include exercises for the core muscle groups. It is recommended that you start with leg exercises, then chest, back, shoulders, biceps and triceps exercises, and end with abdominal exercises.

It is best to do the training 3 times a week (in the pattern, e.g. Monday - set A, Wednesday - set B, Friday - set A and then alternately). The number of repetitions in a series of each exercise should be 6 to 15. The number of series - 3 to 5.

Set A

  • classic squats
  • classic pushups
  • chin-ups
  • standing dumbbells over the head
  • stretching the expander over the head
  • stretching the expander with one hand
  • push-ups in the back support on the chair
  • crunches
  • russian twist

Set B

  • lunges with dumbbells
  • pushups with front support
  • push-ups on the bars
  • side pumps
  • stretching the expander in front of you
  • squeezing the expander from behind your back
  • reverse spans
  • hanging on the bar with raising the legs
  • board

2. Push-ups on the armrests with the help of chairs (the exercise strengthens the muscles of the chest, abdomen and arm muscles)

Since we do not have professional handrails at home, we can use, for example, two stable chairs (it can also be two equal cabinets). It is enough to put them back (back) to you, on both sides of the body.

To make the chairs more stable, put extra weight on them.

The exercise involves lifting yourself up on the backs of the chairs, lifting your legs off the ground and straightening your arms at the elbows. If you want to develop your chest muscles, you may not fully straighten your arms or increase the distance between the chairs. If you want to practice triceps mainly, the chairs should be placed narrowly apart and the elbows kept close to the torso.

3. Side push-ups (mainly develop the chest muscles, triceps, oblique abdominals, biceps)

The essence of this type of push-up is to lean on one hand on a stable, low piece of furniture, e.g. a bed frame or a bedside table. The lifts are done sideways, straightening the arm it rests onfurniture. The silhouette should be straight and taut.

4. Push-ups with the head down (strengthens the arm and chest muscles)

This variant is intended for advanced users, as it requires good mastery of handstands. Push-ups are done upside down. Beginners can stand against a wall or door. The exercise consists of lifting and lowering the straightened body on the hands. People who have previously performed standing barbell presses will notice a great similarity between the two exercises.

5. Push-ups against the wall (engages triceps and pectoral muscles)

Perform this exercise against a wall or door. We stand facing the support at a distance of straightened arms. We rest our hands on a piece of furniture or a wall and, bending our elbows, bring our chest closer to the support. The torso should be straight and the feet should be close to the ground.

6. Push-ups in the back support on the chair (strengthen the muscles of the chest, arms and abdomen)

We need, for example, chairs or cabinets to make them. We rest our hands on the furniture from the back, and rest straightened legs on the ground or on a low stool or a box. The push-up is performed by bending the arms at the elbows and lowering the torso, and then lifting the body again until the arms are straightened (we do not hyperextend the elbows!). In the exercise, try not to lower your buttocks too low to the ground.

Homebody training - exercises with an expander

7. Stretching the expander behind you (strengthens the pectoral muscles, triceps and biceps)

You need an expander for the following exercises. A flexible rubber band can be used instead.

Holding the lines of the superior expander behind our backs (palms placed quite close to each other), straighten both hands, thus stretching the springs of the device. Then, returning to the starting position, loosen the tension.

8. Stretching the expander sideways with one hand (engages the pectoral muscles and the lateral deltoid muscles)

In this exercise, apart from the expander, we need something to which we can attach one handle of this equipment. It can be a door handle or a radiator - it is important that the attachment point is stable. We stand sideways to the expander at a distance corresponding to the expander length + hand length. We take the handle of the instrument. Then we pull the handle to the chest, stretching the springs. Repeat the exercise on the other side.

9. Stretching the expander while sitting (muscles involved: rounded and back muscles)

Hook the expander handle lowabove the ground (e.g. on the cupboard handle). Sitting flat, press the feet against the cabinet and grab the free handle of the expander with both hands. We pull the rope to the chest. The effects of the exercise are comparable to exercises on a professional lift.

10. Squeezing the expander from behind the back (strengthens the triceps primarily)

In the exercise, we stand slightly stretching and straight. One arm lowered along the body holds one expander handle. The other arm, bent at the elbow above the head, holds the other end of an expander that has been pulled behind the back. The elbow joint works in the exercise. The arm above your head straightens, pulling on the expander, and returns to the starting position. The position of the second hand does not change.

11. Stretching the expander in front of you (the exercise mainly develops the shoulder and pectoral muscles)

We hold the handles in our hands stretched out in front of us. Then fold the arms to the sides to stretch the expander as much as possible. We return to the starting position.

12. Stretching the expander over the head (we train the round muscles, the back and the deltoid muscles)

In this exercise, we hold the expander by the handles with the hands raised above the head. The hands are straightened. We perform the exercise by spreading it to the sides and thus extending the expander to the maximum.

Domator training - exercises with dumbbells

13. Standing dumbbell press (mainly exercises the deltoid, triceps and trapezius muscles)

We stand straight slightly apart, arms bent at the elbows. We hold weights in our hands raised at the height of the head. We straighten our arms, lifting the dumbbells up.

14. Reverse flanges (triceps exercise)

Grab the dumbbells with the overhang and sit on the chair. Bend your torso forward, let your arms down freely. Then lift the dumbbells with a wide arch up (without straightening the torso).

15. Lunges with dumbbells (strengthens the arm muscles, but also the quadriceps and glutes)

We need dumbbells or water bottles to exercise. We stand in the starting position, holding the loads in the hands freely lowered along the body. Then we take a large step with one foot forward, and lower the rear knee just above the ground. We return to the starting position and change the leg.

See also: 7 home exercises for dumbbells!

Domator training - exercises with a bar

16. Hanging on the bar (primarily strengthens the muscles of the hands, wrists, forearms and fingers)

Make an overhang by holding the stick with the overhang (the backs of the hands facing up) and setting thepalms shoulder-width apart. The essence of this exercise is to stay hanging as long as possible (arms outstretched, legs off the ground), but without flexing the muscles. Usually it is recommended to stay for at least 1 minute.

17. Pull-ups (biceps and back muscles work the hardest)

We catch the bar with an overgrip. We tear our legs off the ground and bend our arms at the elbows, lifting the whole body up until the chin is level with the bar. Then we lower the body and straighten our arms.

Domator training - abdominal exercises

18. Lying torso (crunches) (muscles involved are straight and oblique abdominals)

Lie down on your back, place your palms on the back of the head, cross them over your chest or stretch them along your body. Lying flat with your legs straightened or bent at the knees, raise your head and upper back above the ground, then lower it. We remember that the neck is an extension of the spine.

19. Lying Leg Raises (Strengthen Straight Abdominals)

Lying on your back, bring your straight arms behind your head and grab a leg from the table, for example, to resist. Then we raise our legs vertically upwards, then bring them to the chest, then lower them down again. We don't put our feet completely on the floor - instead we keep a few centimeters above the ground and repeat the exercise.

20. Scissors (engages straight abdominal muscles)

Lying on your back with straightened legs, raise them about 40 cm above the ground and move the scissors up and down or to the sides, trying not to tear your body off the floor. The lumbar part is pressed firmly against the ground.

21. Russian twist (strengthens oblique abdominal muscles)

We sit down on the floor. We take a dumbbell in our hands. Raise your feet so that your calves are parallel to the floor. We tilt the torso back a little. We twist the torso by moving the dumbbell from one side to the other (not putting it down).

22. Plank (strengthens the muscles of the buttocks, abdomen, back and legs)

In the exercise, the position of push-ups is assumed. The essence is to stay in the support as long as possible - the body rests on the forearms and toes. Keep the head in a straight line with the whole body, so the muscles of the buttocks, thighs and abdomen must be as tense as possible. The exercise should last a minimum of 1 minute.

Domator training - leg exercises

22. Classic squats (the exercise develops the quadriceps muscles of the thighs)

This is an example of an exercise for which we do not need any additional equipment. Standing lightlylegs apart, straightened with arms stretched out in front of us, bend the legs at the knees and thus lower the body above the floor

The squats can be diversified by adding a brush stick to them, which is held on the shoulders in the same way as a barbell. You can also make squats difficult by using additional weights - then during the exercise, we hold small dumbbells or bottles of water in our hands. A more announced form of squats is doing squats on one leg.

23. Toe Raises (engage gastrocnemius muscles and soleus muscles)

For this exercise, we need supports, e.g. a wardrobe door or a wall. We face the support in close proximity - the hands are resting on the support and the arms are bent at the elbows. You should additionally slip a low step under your toes, for example a book, which will be used for "climbing". During the exercise, we shift the weight of the body from the heels to the toes by climbing on the support. To make it more difficult, the exercise can be performed on one leg.

See also: FBW training - plan for beginners and advanced

Worth knowing

Domator training - effects

If the homebody's training is carried out according to the guidelines, and each movement is precise and not too fast, it is possible to match the achievements of regular training in the gym. The effects of home exercise can be seen quickly if you combine physical activity with a proper protein-rich diet. The first visible results can be seen after a few weeks of training. For people who have not exercised so far, the difference will be more pronounced.

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Bodybuilding