What are the ways to build muscle at home?

What should you do if you want to go out for exercise but are delayed by something? At this time, it would be great if you could exercise at home. Exercising at home is very simple and anything can be used as exercise equipment. Exercising at home does not require delaying work, and you can also take care of your children. It is very suitable for housewives. These movements are not complicated and the key is to be able to stick to them. The chair that we ignore can actually be used as one of the fitness props.

1. Time: 40-60 minutes each time. Don’t arrange too much. Train your muscles for one day and rest for one day. Running during the rest time is beneficial for building muscle and maintaining body shape.

Second, exercise items. In fact, you should know all of these items, but perhaps you don’t know their effects on muscle training.

Push-ups, 10-20 per set, 4-6 sets. Specialize in training chest muscles. Some people rely on it to train a pair of good chest muscles.

Parallel bar flexion and extension, 10 reps per set, 4-6 sets. This is a triceps killer, absolutely.

Pull-ups (reverse grip), 5-10 per set, 3-5 sets. Biceps training

Pull-ups (with a straight grip, that is, holding the bar with your palms facing forward) 5-10 in a set, 3-5 sets. It is a dorsal sphincter killer, and your inverted triangle body shape depends entirely on it.

Sit-ups, 15-25 per set, 4-6 sets. This goes without saying.

Third, the practice requirements are to go slow rather than fast, and the movements should be standard, so that the effect will be good. Practicing several non-standard movements will not be as effective as practicing one standard one. This is very important. Rest for 30-60 seconds between each set.

Being able to exercise at home without going out saves a lot of time and, to a certain extent, can help busy people solve the problem of not being able to exercise. We are all familiar with push-ups and sit-ups. We can also use a stool to do simple yoga moves. We can also exercise on the sofa, but it is often overlooked. Turn that soft sofa into a tool for exercising and improving your body, and change your lazy habits.