How to build muscle at home?

Exercising muscles is what most young men want to do, but many men in China are obese, and some even have beer bellies. This is an extremely bad image and can also cause damage to body organs. After patients exercise well, diseases will be reduced, the body will be stronger, and muscles will naturally form. At this time, some people like to exercise in the gym, while others like to exercise at home. Different places have different exercise methods, so how to exercise muscles at home?

Ways to build muscle at home include:

1. Smith Machine Squat

Rest the barbell on your trapezius muscles, with your feet directly under the barbell and your hands holding the barbell on both sides of your shoulders. Lift the barbell, step back, stand upright, and place your feet shoulder-width apart. Keeping your head up and your chest lifted, lower yourself down until your thighs are just below parallel to the ground. The knee should not extend beyond the toes. Then, return to the starting position.

2. Seated Leg Extension

Sit on the leg press machine with the front of your calves resting on the foam board. Sit back as far as you can, keeping your buttocks and lower back pressed against the seat at all times. Using your quadriceps, lift your calves until they are in line with your thighs. Pause for one second, then slowly return to the starting position.

3. Lying Thigh Curl

Lie face down on a leg curl machine with your heels hooked over the foam cylinder. Keep your upper body touching the bench throughout the movement. Use the strength of your biceps to bring your heels toward your buttocks. At the top of the movement, pause briefly, then slowly return to the starting position.

4. Standing Lift

Hold the barbell with both hands, place the barbell on the trapezius muscles, place the front half of the soles of the feet on the foot pads, tiptoe hard to the highest point, stay for one second, and then slowly return to the original position.

Finally, I would like to remind everyone that you should exercise within your ability, pay attention to the use of equipment, avoid over-training, and make sure to get enough rest.

5. Combination of static and dynamic methods

The method is to organically combine dynamic exercises with static exercises, first dynamic and then static. That is, first do dynamic exercises to the limit, and then fix the angle of the part that needs to be exercised and exert force for 6-8 seconds. You can practice 2-4 sets.

For example: for dynamic and static curls (to develop the biceps), first use 60-70% of the weight to do 6-8 times, then fix the elbow joint so that the angle between the upper arm and forearm is 90 degrees, hold for 6-8 seconds, and do 2-4 sets.

6. Restraint and concession

Use dynamic exercises (restrained contractions) to increase your strength. Repeat 5-6 times, and if you can't do it anymore, do 2-3 more concession exercises. This combination can stimulate the muscles more deeply.

What is the best way to exercise muscles at home? You can use the above methods to exercise at home. These methods are simple and you can exercise if you have the equipment at home. Of course, when the patient is exercising the arms or abdominal muscles, you can use push-ups, sit-ups, etc. This kind of exercise is safe, but it tests the patient's physical strength. People with poor physical strength will feel tired and will not be able to fully achieve their goals. It will be difficult to form muscles, so the patient's persistence is also required.