What are the most effective ways to build muscle at home?

You can build muscle at home and never have to worry about not being able to go to the gym. The method is very simple, but you must be careful not to get injured when exercising at home. The tools needed are also very simple, a four-legged stool and a dumbbell. Choose the dumbbell that suits you and that you can afford. Don't buy big dumbbells just to show off. Forced exercise will strain your muscles. Mainly exercises the big head muscles and arms

Dumbbells, a 4-legged chair

1. Step back and half squat + front kick

Main exercises: quadriceps femoris, 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.

2. Lunge with legs rest

Main exercises: quadriceps and buttocks muscles Action requirements: Tighten the waist and abdomen, bend the knees and do not squat beyond the toes.

3. Seated feet in the air + dumbbell curl

Main exercises: biceps and abdominal muscles. Action requirements: During the exercise, hold your arms clenched with both hands, keep your feet in the air, and tighten your waist and abdomen.

4. Main exercise: triceps

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.

I hope the above can give you some reference. Get moving as soon as possible. You can exercise at home. Do you still choose to sit on the sofa and smile at your phone? Get up and try it quickly. Such a simple method should not be missed. I hope everyone can persist in exercising. After a long time, you will find that the body is the capital of revolution. A few simple movements can make the body healthy, and muscle growth is the result of countless exercises. People who love sports are sunny because they love nature. People who often get up in the morning to exercise are more efficient in doing things.