How To Build Muscle At Home?

                                How To Build Muscle At Home

Building muscle at home is very simple, you don't need any high-end fitness equipment, just a little creativity and determination to keep fit is enough. That is to say, although the muscle-building effect is limited without professional equipment or resistance, if you just seek stability, even home fitness can achieve perfect results.

1: Works the upper body and core muscles

Do push-ups to exercise your arms and chest. Push-ups are a basic exercise you must do at home, but make sure you get them right for the best results. Keep your hips in line with your back without sinking; your palms are slightly wider than your shoulders. However, if you want to work your chest better, you can open your arms a little bit; for better arm work, you can shorten the distance between your palms a little bit. In addition, you can also cooperate with incline push-ups and down-cline push-ups, so that the muscles of the whole body can be better exercised.

Incline push-ups can work in different parts. You can do this simply by propping your arms on a low coffee table or chair.

When doing incline push-ups, place your feet 30-60 cm above your hands and do normal push-ups. Remember to look up and keep your back straight.

Try doing three sets of 8-12 reps.

2:

Handstand against a wall to work your shoulders and back. Handstand is not suitable for people with bad hearts, but it does exercise a lot of parts and is a good exercise. To do the handstand, first, squat down against the wall, then put your hands on the ground and slowly "walk to the wall" with your feet, balancing on your toes. The head is slowly facing the ground, the body is pushed back, and a handstand is completed. Try doing three sets of 10 reps.

If you're not afraid to stand upside down directly against a wall, you can start with a high table, with your feet on the table and your thighs and body hanging over the edge of the table until you can put your hands on the ground. Then bow your head and do push-ups. This move is often called the pike push-up.

3:

Do back stretches to exercise your arms. To do this, you can use a bench, table, or chair that is about 30-60 cm high. Put your hands on the stool behind you, your hips hanging in the air, and your knees bent 90 degrees. With your feet on the ground, press your hips down until your arms are bent to about 90 degrees and push back. Do three sets of 15-20 repetitions each.

4:

Do plank support. Planks work your core and can easily increase the difficulty. The plank action is similar to the push-up, except that the palm support is replaced by the forearm support. Tighten your hips, straighten your back, and keep your head, back, and hips in a straight line. Hold this position for a minute, rest, and repeat two more times.

A side plank is simply opening your body and supporting your body with only one forearm and foot. Tighten your hips and straighten your back as well.

Plank push-up: Do a plank with your arms shoulder-width apart and your feet hip-width apart. Press your body down, support your entire body with your forearms, lift your arms up, and return to the plank motion. [1]

5:

Do crunches to work your abs and core. Sit-ups are the go-to abs exercise, so practice them well. Lie on your back, feet on the ground, knees bent. Hold your neck with your hands, keep your shoulders 15-20 cm off the ground, hold for a second, then lie down slowly and bounce back immediately. Look straight ahead as you do it, and keep your movements slow and calm. Do three sets of 8-12 reps each. [2]

Straight Leg Crunches: Lie on your back with your legs fully extended and your arms straight toward the ceiling. Do a sit-up, keeping your legs straight. Bring your arms forward, try to touch your toes, and then slowly lower them back. Do this action 10 times. [3]

6:

A large bottle of milk, a thick book, or household dumbbells can all be used for basic curls. Although other exercises do not require any equipment, most upper body training requires a certain amount of resistance to be effective. If you can already do weight training, try:

Biceps Curl

triceps training

Lateral raise [4]

bent over rowing

2: Exercise the lower body

1:

Doing high-intensity aerobic exercise can quickly build your leg muscles. While most people think that aerobic exercise is no way to build muscle, strung together the various exercises in aerobic exercise can develop tight and powerful leg muscles. Do 5-6 exercises of 60 seconds each. After one exercise, rest for 30 seconds and move on to the next. After all 6 exercises are completed, rest for 4-5 minutes and repeat 2-3 times. The following actions will start to burn fat in the legs and build muscle quickly:

jumping

lunge squats

Stand-ups: Do a jumping jump, then a push-up, and repeat.

High leg raises: Alternate leg raises, with the knees as high as possible and as little as possible on the ground.

Lateral Jump: Jump to the side, land on one foot, bend your knee, then bounce back and land on the other foot.

oblique crunches

Box jumping and simple strength training [5]

2:

Do a right-angle sitting on the wall. Balance with your back against the wall and "sit" with your knees bent at 90 degrees and your hips hanging as if you were sitting in a chair for a minute. After resting for 30 seconds, repeat two more times. [6]

3:

Do squats. When doing a squat, stand with your feet hip-width apart, your back straight, your head up, and your core tight. Pick a position you're comfortable with: put your hands on your hips, or stretch straight forward. Squat down as if you were sitting on a chair. Keep your back straight and your knees perpendicular to your toes, don't protrude forward and focus on squatting down. Do like this 10 times, rest for a while, and then do two sets.

Bulgarian lunge: Land on one leg with the thigh parallel to the floor and place the other leg on a flat surface such as a coffee table or sofa. Squat down and get up again. You can stretch your hands out for balance, or you can put your hands on your hips. Do 12 reps on each leg. [7]

4:

Do donkey kicks. Support your body with your hands and knees, then kick your legs back and up, maintaining a 90-degree angle. Do 12 reps on each leg. [8]

5:

Try doing a glute bridge. Lie on your back, knees bent, feet on the ground. Raise your hips to form a bridge. Lift your left leg, keeping your hips up, then lower your left leg and do the same with your right leg. Do 10 reps on each leg. [9]

6:

Practice lunges. Lunges are a great way to work your glutes and hamstrings. To do this, extend one foot about a meter or so in front of you and bend your knee about 90 degrees. Lower your hips, keeping your front knee and toes in line, with your back knee bent to the floor. Push your body back, switch legs, and complete a movement. Do 10 reps on each side, then rest, and do two more sets. [10]

Dumbbells can increase the difficulty of training and significantly improve the training effect. Even holding a large bottle of milk in each hand can help.

3: Develop the habit of fitness

1:

Create a training plan that works for muscle groups twice a week. An effective training program doesn't have to be developed by a coach. Create your own plan by following a few easy-to-remember guidelines below to achieve the best results and build muscle quickly and safely.

Allow 1-2 days of rest between similar workouts. If you plan to work your pecs on Tuesday, you can skip them until Thursday or Friday.

Group exercises for similar muscle groups. For example, many chest exercises target the triceps, so you can schedule these exercises on the same day.

Set aside 1-2 days of rest for short training sessions or avoid strenuous exercise. Your body needs time to rest and recover before continuing to build muscle.

2:

To build muscle quickly and safely, focus on quality, not quantity. Doing 10 correct push-ups is far more effective than doing 15 wrong push-ups. Every exercise should be smooth and smooth, not stumbling. While every workout is different, some tips are universal:

Inhale when you relax, exhale when you force.

Try to keep your back straight and don't arch your back.

Hold each movement for 1-2 seconds, then slowly return to rest.

3:

Do yoga to stretch your muscles. For building larger muscle groups, yoga is another option. It can help build muscle and improve physical flexibility. Do simple, calming workouts on rest days, and harder, higher-intensity workouts on training days. If you're struggling to find an exercise that doesn't require gym equipment, yoga is a great option.

There are yoga workouts for all levels on YouTube, Youku, and more, so even if you're new to yoga, don't be afraid. You can practice yoga at home with almost no equipment required.

4:

Be hard on yourself and make the last 2-3 moves of each set difficult, but not impossible. If you really want to gain muscle, you have to be hard on yourself. Your body is the best indicator of exercise, keep exercising until you are tired. Towards the end of each set, work harder and focus on completing the last 2-to to 3 moves.

Set goals ahead of time. If you plan ahead, say 20 reps for three sets, it's possible to hit your goal even when you're tired. Additional tasks can be added if the plan is simple.

Being tough on yourself is not the same as hurting yourself. If a joint, bone, or muscle is not simply sore or tired but injured, you should stop and rest for a while.

5:

Maintain a balanced diet high in protein and low in fat. That doesn't mean you have to drink protein shakes every day, or skip dessert. A balanced diet is best, with plenty of whole grains, fruits and vegetables, and high-quality protein like chicken, fish, eggs, and beans.

Low-fat chocolate milk can be used as a post-workout snack.

If you want to start healthy eating right away, consider transitioning from white bread and pasta to whole grains.

Avocados, nuts, olive oil, and eggs all contain healthy fats. Be aware that well-known foods like butter, cream, and lard are unhealthy.

6:

If you're serious about fitness, consider buying some basic home gym equipment. There is a variety of fitness equipment that allows you to try new sports and increase the difficulty of training without necessarily requiring expensive equipment.

Resistance bands are adaptable and come in many different degrees of "resistance" and can be used for thousands of sports.

A set of basic dumbbells allows you to perform weight training, which is very cost-effective.

Some bars are cleverly designed to fit securely on most door frames, and others can be used for back extensions and incline push-ups. [11]

HINT

Train hard, eat well, rest well, and enjoy the harvest!

do not give up.

Try doing pull-ups in the park or on a child's swing.

Eating lean meat, fish, or eggs to increase protein intake and reduce carbohydrate intake is beneficial for muscle building.

Be sure to do some warm-up exercises before exercising, such as jogging or walking for 5-10 minutes. After exercising, use the same method to soothe your stretch.

Be sure to stretch and relax your muscles after exercising.

Do cardio to help burn fat so the muscle can show.

Do strength training first before doing aerobic exercise, to achieve the best muscle-building effect.

In the absence of gym equipment, isometric training can be combined with other types of training to achieve better muscle-building results. [12]

WARN

Be sure to warm up and stretch soothingly to prevent injury.

Be sure to stretch after exercising.

If you have an injury or illness, do not attempt any exercise without consulting your doctor.

If any movement causes pain in your joints, back, neck, etc., stop immediately. Do not continue exercising without consulting your doctor.