How to build muscle at home

Many people think that they have to go to the gym to exercise, but in fact, it is not necessary. Even at home, if you use exercise equipment properly, it will have a very good effect and can develop developed chest muscles and forearm muscles. So how can you exercise your muscles effectively at home? The best way is to do exercise with equipment. In this way, if you practice every day, your chest circumference can reach the ideal level. For example, if you practice with a 100-kilogram barbell, your chest circumference can reach 100 to 120 centimeters, which is very ideal.

Doing push-ups (raise your feet so that your body is at 45 degrees, and do it slowly and in place) or facing forward, supporting your hands behind your back on a chair or sofa, and doing arm curls with your feet flat on the chair can effectively train the pectoralis major. You can also train your triceps, anterior deltoids, and trapezius muscles.

The easiest way to train your biceps is to grab a large, fixed object with one hand, such as a door frame, railing, etc., put your feet close to the object, then stretch the arm holding the object as straight as possible, and repeat the bending and stretching.

Sit-ups are a simple and effective way to train your abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Be sure to do it slowly. If you do it too fast, there will be inertia, which will affect the effect. You must do it to the end and do it well. Or you can hold the horizontal bar with both hands, hang your body in the air, then lift your legs horizontally, and repeat.

Reverse sit-ups are an effective way to train your psoas muscles. Face the ground, lean your upper body over the edge of the bed, keep your lower body still, and use your waist as the axis to repeatedly lift your upper body.

How to exercise muscles at home effectively? You can do barbell push-ups in the bedroom. The diameter of this barbell is slightly thicker, about three to four centimeters, so that both hands can hold it firmly without loosening or falling off. When exercising, it is best to choose a barbell with a thicker tube wall. This can reduce friction and stimulation to the palms, allowing both hands to push more steadily and concentrate a more effective weight area on the chest muscles.