How to build muscle at home

Many people don't like to go to the gym, and they don't have time to go to the gym, so they like to exercise at home. Many men want muscles, and they can also exercise their muscles well if they practice at home. Muscles are as important to men as women's figures. This is a kind of confidence for men. If you have muscles, you will feel more confident in doing anything. However, it is still a bit troublesome to exercise muscles at home, so what are the ways to exercise muscles at home?

The following article shares a set of methods for exercising muscles at home. Practitioners can combine this set of movements to exercise muscles in all parts of the body according to their own physical requirements and develop a fitness plan for themselves to train at home. Let's take a look at these exercises to exercise muscles in all parts of the body:

1. Step back and half squat + front kick

Main exercises: quadriceps, abdominal muscles

Action requirements: When stepping back and squatting, the knee of the bent leg should not exceed the toes. Tighten your waist and abdomen during the movement.

Ways to build muscle at home

2. Lunge with legs rest

Main exercises: quadriceps, buttocks muscles

Action requirements: You are also required to tighten your waist and abdomen, bend your knees and do not squat beyond your toes.

Ways to build muscle at home

3. Sitting with feet in the air + dumbbell curl

Main exercises: biceps, abdominal muscles

Action requirements: During the exercise, hold your arms clenched with both hands, lift your feet off the ground, and tighten your waist and abdomen.

Ways to build muscle at home

4. Lean forward and stretch your arms

Main exercise: Triceps brachii

Action requirements: The distance between the hands should be less than or equal to the shoulder distance, and the waist and abdomen should be tightened during the action.

Ways to build muscle at home

5. Lie sideways with legs rested and hips raised

Main exercise: lateral abdominal muscles

Action requirements: Try to keep your body like a flat plate during the action.

Ways to build muscle at home

6. Lift your knees up and down the steps

Main exercises: abdominal muscles, thigh muscles, buttocks muscles

Movement requirements: During the movement, keep your chest up, tighten your waist and abdomen, and lift your knees and legs as high as possible.

Ways to build muscle at home

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7. Push up with both hands and raise elbows alternately

Main exercises: back muscles, rear deltoids, abdominal muscles

Action requirements: Keep your body like a flat board and raise your elbows alternately with your left and right hands.

8. Weighted reverse side turn

Main exercises: abdominal muscles, lower back muscles

Action requirements: Raise both hands to the side with weights, keep arms straight, and tighten waist and abdomen.

If you are at home, then you should train your muscles in this way to make your muscles better, tighter, and more manly. And remember to maintain your physical fitness when training your muscles. If you feel tired when you first start training, or you can't complete it smoothly at the beginning, don't worry, take it slowly, there will always be a chance to succeed.