How to build muscle at home

Many friends do muscle training in their daily lives. This is also a fitness method that can be adhered to for a long time in normal times. It is of great significance to our body shape training and muscle training. We usually train mainly in the gym with equipment, but muscle training can also be done at home. Let’s learn about how to exercise muscles at home?

1. Warm-up exercises beforehand

Stretch your arms out and hold the gymnastic ball. Stretch your arms straight up to chest height, then gradually stretch them upward until they are close to your ears, while your feet move from being close together to being shoulder-width apart. Continue this process back and forth for about three minutes.

2. Single-arm support

Exercise parts: shoulders, leg muscles, posterior hip muscles

Lie on your side on a gymnastics mat and use the arm closest to the ground to support your body. 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. Abdominal muscle tightening ball exercise

Exercise parts: abdominal muscles, thigh muscles, arm muscles

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. Karate Stance

Exercise parts: upper arm muscles, shoulders, inner thigh muscles, buttocks muscles

Spread your legs shoulder-width apart, with your feet pointed 45 degrees outward, and 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.

5. Knee bending exercise

Exercise area: shoulders, chest, triceps

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.

6. Heel contact squat

Exercise area: Leg muscles

Stand with your feet shoulder-width apart. Then slowly squat down, holding a dumbbell in each hand. While maintaining your body balance, use the hands holding the dumbbells to touch your heels. This movement is very effective for exercising leg muscles. Girls who want to have perfect leg lines can try it.

Through the above introduction, we now know how to exercise muscles at home. This is also a method of exercise that can be performed when you don’t have time to go to the gym. However, we must be targeted when exercising, especially having the correct posture and movements, and also pay attention to the intensity. Exercising at home can also achieve the same effect.