What are some ways to build muscle at home?

If you want to exercise at home during these days, you can use dumbbells or barbells. These sports equipment are very expensive. You can buy them and put them at home, and you can exercise whenever you want. Specifically, home muscle training methods can be incline dumbbell bench press, lying dumbbell fly, standing double-arm side pull-down chest press, seated arm curl chest press, etc. Here is a detailed introduction on how to exercise.

Seated arm curl and chest squeeze, key exercise areas: pectoralis major and shoulder deltoid muscles B. Starting position: Sit on the fixed chair of the butterfly trainer, tighten your abdomen, chest and waist, keep your upper body upright, place your forearms on the pads of the forearm resistance device, keep your forearms vertical to the ground, and your upper arms parallel to the ground. Action process: Inhale, use both arms to squeeze the chest towards the middle at the same time, so that the two separated resistors touch each other as much as possible, pause for 2 to 3 seconds, then exhale and slowly return to the original position. Training points: Pay attention to completing the movements smoothly and calmly, and avoid sudden and violent clamping movements.

Incline dumbbell fly, focus on exercising the upper chest and deltoids. Starting position: Lie on your back on an inclined bench press, holding a dumbbell in each hand with your palms facing each other, and push up until your arms are straight. Action process: Hold the dumbbells in both hands and lower them parallel to both sides, bend your elbows slightly, and lower the dumbbells until you feel the muscles on both sides of your chest are fully stretched. As the dumbbells drop, take a deep breath. Exhale as you lift the bell back to the starting position. Training points: If the dumbbells fall to the sides with the arms straight, it will be difficult for the chest muscles to feel the stretch and muscle contraction.

The above muscle training method is mainly aimed at chest muscle training at home. In fact, you can also do triceps exercises at home. The specific method is to do push-ups. This exercise has a good effect on the triceps, biceps, pectoralis major, teres major, etc. During the exercise process, properly coordinating the breathing rhythm can also help enhance lung capacity.