How to build muscle at home

Many people who choose to exercise their muscles have various methods and will go to the gym to exercise in order to achieve their goal of growing muscles. However, many people cannot choose to go to the gym to exercise because of work. I don’t know what to do. In fact, there are many ways and methods to exercise. You don’t have to go to the gym to exercise. You can choose to exercise at home. Many men want to exercise to increase their muscles. Let’s learn how to exercise our muscles at home.

1. When there are no barbells or dumbbells, push-ups can be considered the easiest way to train your chest muscles. Doing push-ups regularly can also maintain the volume of the chest muscles, which is particularly meaningful for middle-aged bodybuilding.

2. Lie on your side on the gymnastics mat and support your body with the arm close to the ground. Similarly, bend the leg closest to the ground backward and keep the other leg at a 45-degree angle to the ground. Then, slowly raise your other arm from your side, keeping your eyes on the fingertips of this hand. Because this movement is quite difficult, just hold it for about 20 seconds, then switch to the other side and do it again, for a total of 2 repetitions.

3. Sit on the ground, use your hips to support your whole body, and gradually lift your feet about 10-15 cm off the ground. Hold the gymnastic ball tightly with both hands and do sideways movements to the left or right. This exercise really tests one's body balance. If you can't hold on for too long at the beginning, you can bring your feet a little closer to the ground, but remember not to put your feet on the ground, otherwise it will not have any beauty effect.

4. Kneel on your knees, making a 90-degree angle with the ground. Hold a dumbbell in one hand and place it on the ground, then start to bend your knees and elbows at the same time, using the strength of your knees to support your body, which also tests the endurance of your arm muscles.

5. Spread your legs to the width of your shoulders, with your feet facing 45 degrees outward, then half squat. Bend your hands and place them in front of your chest. This movement is very effective in tightening the inner thigh muscles and buttocks muscles. Each movement should last for 20 seconds and repeated 5-10 times.

The above is a detailed explanation and introduction on how to train your muscles at home. No matter which muscle training method you choose, you must choose one that suits you and stick to it for a long time, so that you can have the muscles you want. Whether you are exercising your muscles at home or going to the gym, you should choose to do some appropriate warm-up exercises before exercise to avoid muscle damage.