How to build muscle at home

People who are busy with work may not be able to spare more time to go to the gym to exercise their muscles. In fact, you don’t have to go to the gym to exercise your muscles, you can do it at home. For example, exercise equipment such as barbells, dumbbells, sandbags, etc. are not very expensive, you can buy them yourself, and they do not take up space, so you can exercise at home anytime you need. Here are some things to keep in mind when exercising your muscles at home.

Train the large muscle groups more often: Train the large muscle groups of the chest, back, waist, hips, and legs more often. This will not only make the body strong, but also promote the growth of muscles in other parts of the body. Some people, in order to make their arms thicker, only train their arms without training other parts of the body, which will make the growth of their biceps very slow.

It is recommended to arrange some large-scale compound movements using heavy weights, such as heavy squats, which can promote the growth of muscles in all other parts of the body. This is extremely important, but sadly at least 90% of people do not pay enough attention to it and therefore fail to achieve the desired results. Therefore, the five classic compound movements of deadlift, squat, bench press, push-up and pull-up should be arranged more in the training plan.

Seated leg raise: This exercise can better stimulate the lower abdominal muscles. Sit on the edge of a bench with your legs extended forward and downward, your body leaning back about 10 degrees, and holding onto the edge of the bench for balance. Without bending your knees, lift your legs up. Until your toes are parallel to your eyes, then control. Control and tension are crucial throughout the movement, and the slightest negligence may result in lower back injury.

In fact, if you want to build perfect muscles, you should mainly eat a reasonable diet and do more aerobic exercise. Muscle training needs to be targeted, for example, training the abdominal muscles, waist, back, shoulders, and chest. Generally, the order of muscle training is from bottom to top, from large to small. Exercise emphasizes daily persistence. For example, if you spend about an hour a day exercising, your muscles will become more prominent in about a month.