How to build muscle at home

Modern life is a very busy society. People are busy running around and have little time to go out for physical exercise. This causes many diseases in the body, which is not good for the body in the long run. Now there are ways to train muscles at home, so that everyone can exercise at home. Let’s take a look at the ways to train muscles at home. I hope that interested men and women will learn about it.

Currently, push-up movements are mostly divided into four types based on the distance between the hands: extra long, wide, medium, and narrow.

1. Ultra-long distance push-ups mainly exercise the lateral pectoralis major and biceps brachii. The greater the elbow angle, the greater the force exerted by the biceps.

2. Wide-grip push-ups

It is generally 1.5 times the shoulder width, and it mainly exercises the outer side of the pectoralis major, while developing the anterior deltoid and triceps.

3. Mid-range push-ups

Slightly larger than shoulder width, mainly exercises the middle part of the pectoralis major (increases thickness), while developing the anterior deltoid and triceps

4. Narrow push-ups are smaller than shoulder width, with both hands placed in front of the two nipples. They mainly train the anterior deltoid and triceps, while developing the inner side of the pectoralis major (chest groove)

Push-ups are mainly performed using one's own body weight, so different methods can be used to increase training intensity during fitness, which can make exercising the body more effective.

For example, you can increase the intensity of the exercise by raising your feet, or by adding weights, one-handed push-ups, etc. You can also try full palm support, fist support and finger support.

From the above introduction, there are many ways to train muscles at home. People suffer from not having time to go out for exercise after returning home from get off work, but now they can use the above methods to exercise at home. This is a very good method, which does not take up rest time or place. I hope everyone can persevere.