What are some home muscle building methods?

Many fitness enthusiasts are reluctant to go to the gym to exercise because they are too busy at work and do not have enough time. In fact, muscle building can be done at home. Home muscle training without equipment is not only easy to operate, but also flexible in time and will not interfere with normal working hours. Here are some home muscle training methods without equipment, hoping to give some inspiration to Quanta fitness enthusiasts.

To exercise the biceps of your upper arms, stand with your feet as wide as your shoulders, bend your knees slightly, use your upper abdomen to tighten your muscles, and straighten your back. Hang your hands down in front of your body, each holding a heavy object, such as a water bottle or a book. Bend your elbows and slowly lift the weight to shoulder height. Maintain this position, then slowly lower your hands and return to the original position. Do this for about 12 to 15 times each time.

To exercise the muscles at the back of the upper arms and the triceps, stand up straight, open your feet to the width of your shoulders, use your abdominal force, tighten your muscles, and straighten your back. Hold a heavy object in one hand, first raise it above your head, then bend your elbow and place the heavy object behind your head. At this time, the raised upper arm should be in a straight line with the body. Straighten your bent arm so that your entire arm is in line with your body. Hold this position for a few seconds and then return to the original position. Repeat about 15 to 20 times each time.

To exercise the deltoid muscles of the shoulders, straighten your upper body, open your knees as wide as your shoulders and bend them slightly, hold a heavy object in each hand, such as a water bottle or a book, and let them hang on both sides of the body.

When you exercise your shoulder deltoid muscles at home, you can first slowly raise your hands to your shoulders for about 3 to 5 minutes, then slowly put them down, and repeat this action about 12 to 15 times, and your shoulder deltoid muscles can be well exercised. Of course, strengthening muscle training can also target muscles in various parts of the body, such as the back muscles, chest muscles, and abdominal muscles.