Building muscle at home is surprisingly easy and doesn’t require fancy gym equipment. All it takes is a little creativity and the will to train regularly. That being said, the muscle mass you can gain without professional equipment or resistance is limited, but if you’re after balanced and safe muscle toning, working out at home may be just what you’re looking for.
Working your Upper Body and Core
- Do push-ups to strengthen the triceps, shoulders, and chest muscles.
Push-ups are essential for home workouts. Make sure you’re in good shape to get maximum benefits. Your spine should be straight and in line with your hips that you haven’t lowered. You usually need to open your palms a little more than your shoulders, but you can open your arms for better chest work or bring them closer together for better arm work. You should also do incline push-ups for better overall muscle development.
Incline push-ups work different muscle heads. To do this, all you need to do is place your arms on a low coffee table or chair and do the movement in an upward slope.
In a downward slant push-up, your feet should be 30 to 60 cm above your hands, then you do push-ups as normal. Remember to keep your head up and your spine straight.
Each set should be eight to twelve repetitions. You can try doing up to three sets.
- Do a handstand by leaning against the wall to develop your shoulder and back muscles.
The handstand, which you can’t do if you’re not brave, is a great exercise for working multiple muscles. Squat with your back to the wall to get into position. Place your hands on the floor and slowly “walk” with your feet on the wall. In this position, balance using your toes, tilt your head slowly to the ground, push yourself to do one rep. Try to do three sets of ten reps.
If you’re too scared to do that, you can cheat with a high table. Put your feet on the table, your thighs and torso hanging off the table so you can put your hands on the floor. Now do push-ups with your head straight down. This move is also called handstand push-ups (spear push-ups).
- Do dips to work your arms.
For good dips, you’ll need a sturdy table, desk, or chair roughly 30-60cm above the ground. Next, put your hands behind you so that your butt is in the air and your knees are bent at a 90-degree angle. Keeping your feet firmly on the ground, lower your hips until your arms are bent about 90 degrees. Push up. Do three sets of 15-20 reps.
- Make a plank.
Plank is an excellent way to work out your entire core and can be easily adapted for those who want the extra challenge. To plank, get into a push-up position, but instead of resting your palms on the floor, rest on your forearms. Tighten your butt muscles and straighten your spine. You should be able to put a long-handled broom between your butt and neck. Stay in this position for a minute, rest, then repeat two more times.
Side plank is an exercise where you stand on one arm and the outside of your foot on the same side and open your body. Again, keep your spine straight, concentrating on keeping your butt elevated.
Plank push-ups: Start in a plank position with your arms shoulder-width apart and your feet hip-distance apart. Standing on your forearms, lower yourself into the forearm plank position, then lift yourself back into the full plank position. Repeat this 12 times for each set.
- Do half sit-ups to develop abs and core muscles.
Half sit-ups are still one of the best abs workouts ever, so roll up your sleeves now. Lie on your back with your feet on the floor and your knees bent. Support your neck with your hands, lift your shoulders about 15-20 cm off the ground, hold for a second, then slowly lower yourself. Instantly jump up, take your eyes off the sky, and make sure your movements are both slow and deliberate. Aim for three sets of eight to twelve repetitions.
Straight leg sit-ups: Lie on your back with your legs straight in front of you, stretch your arms toward the ceiling, and do the sit-ups, trying to keep your legs straight. Try to touch your toes by lowering your arms, then slowly lean back. Do 10 reps.
- Do simple curls using a five-liter bottle, a heavy book, or house dumbbells.
Many upper body workouts need some form of resistance to be effective, while the rest of the workouts require little or no equipment. Once you’ve found a weight you can hold comfortably, try these moves:
Bent Over Row
Working the Lower Body
- Quickly develop leg muscles with intense and short-term cardio workouts.
While most people think of cardio and muscle building as two separate things, there are a number of exercises you can add together to build lean and strong leg muscles. Take 5-6 exercises and do each of them for 60 seconds. Rest for 30 seconds, then move on to the next. After completing all six exercises, rest for 4-5 minutes, then repeat this 2-3 more times. Your legs will burn, but you’ll get them in shape quickly:
Burpee – Do a Jumping jack for this, then bend over and do push-ups. Repeat.
Knee lift – Jump on tiptoes to raise the knees as high as possible. You’d better touch the ground as little as possible.
Side Leap – Leap to the side with your knee bent and land on one foot, then jump onto the other foot in a snap.
Oblique twist movement
Box jump or simple plyometric exercises.
- Practice wall sitting.
To stay balanced, “sit” with your back against the wall so that your knees are bent 90 degrees and your butt is in the air as if you were on a chair. Hold this position for one minute. Rest for 30 seconds and repeat two more times.
- Do squats.
To squat, stand with your feet hip-width apart. Keep your back straight and your head upright. Tighten core muscles. Put your hands on your hips or keep them straight in front of you, whichever is easier. Get into a squat position by crouching as if you are going to sit on a chair. Your spine should be straight and your knees just in line with your toes. You shouldn’t lean forward. Focus on lowering your butt. Do this 10 times, after a short rest, repeat for 2 more sets.
Bulgarian Split Squat: Put your front foot flat on the floor and your back foot on a surface such as a coffee table or sofa. Squat down into a squat position, then lift yourself up. You can open your hands or put them on your waist to keep your balance. Do 12 reps with each leg.
- Do the donkey kick.
Standing on your hands and knees, extend one leg out and up, maintaining a 90-degree angle. Do 12 reps with each leg.
- Try the glute bridge move.
Lie on your back, bend your knees and place your feet on the floor. Create a bridge by lifting the hip muscles off the ground. Keeping your hips up, raise your left leg, then lower your left leg and repeat with your right leg. Do 10 reps with each leg.
Creating a Muscle Building Routine
- Make a training program that works each muscle group twice a week.
You don’t need a trainer to develop an effective training program. There are a few simple and easy-to-remember rules that will help you get the most out of your workouts and build muscle quickly and safely.
Rest 1-2 days between similar workouts. For example, if you train your chest muscles on Tuesdays, don’t train them again until Thursday or Friday.
Put similar muscle groups in the same group. For example, since most chest exercises also work the triceps, do these exercises on the same day.
Have 1-2 days of rest in between, where you go for a short run or avoid strenuous physical activities. To build muscle, the body needs rest and recovery.
- If you want to build muscles quickly and safely, look at the right execution, not the extra reps.
Doing ten push-ups properly is more effective than fifteen bad push-ups. Each of your movements should be smooth, fluid and slow; not fragmentary and cumbersome. While every exercise is different, you can pay attention to these general tips:
Breathe as you get up or relax. Exhale as you exert yourself.
Keep your spine as straight as possible without twisting or twisting.
Hold for 1-2 seconds at the top of each exercise, then slowly return to the resting position.
- Practice yoga to stretch muscles for whole body work.
Yoga is another way to work large muscle groups because it strengthens the muscles and builds flexibility. Easy and calm workouts are perfect for rest days, and you can challenge yourself with harder workouts to diversify your routine. If you’re struggling to find exercise you enjoy without gym equipment, yoga may be the answer.
Youtube is a treasure trove of yoga workouts for all levels, so don’t be intimidated if you’re a beginner in yoga. You can work at home yourself with very little equipment.
- Challenge yourself so that the last 2-3 reps of each set are not impossible but difficult.
If you really want to build muscle, you’re going to have to push yourself. Your body is the best indicator of training, so keep training the muscle until it gets tired. At the end of each set you need to push a little, and the last 2-3 exercises should require your full focus and effort to the end.
Set a goal beforehand. If you decide to do three sets of 20 reps beforehand, you’re more likely to finish the set while sweating. You can always increase it if it’s too easy.
Pushing yourself and inviting injury are two different things. If your joints, bones, or muscles hurt beyond just aching and fatigue, you need to stop and rest.
- Eat plenty of protein, low fat and a balanced diet.
That doesn’t mean making a protein shake every day or cutting out all the sweets from your life. A good diet is balanced. To whole grains, fruits, vegetables; focuses on lean proteins such as fish, eggs, chicken, and beans.
A glass of low-fat chocolate milk is a great post-workout snack.
Switching from white bread and pasta to whole grains is an excellent way to eat healthy instantly.
Avocados, nuts, olive oil and eggs contain healthy fats. Avoid oils such as cream, butter, and tallow. These are always found in foods you know are unhealthy.
Author: Mr. Article
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