How to build muscle at home

Many people think that muscle training is a very difficult thing and that it can only be done in a gym environment. In fact, this understanding is wrong. As long as you have the perseverance and can consistently choose a form of exercise to exercise, you can slowly build a muscular and fit body even at home. So how do you train your muscles at home?

To put it simply, the specific method is to do squatting and standing up with weights. If conditions permit, it is of course better to use a barbell. If you don't have a barbell, you can also carry a backpack with a lot of heavy objects (such as books, dumbbells), but if the weight is too light, it will not be effective, so it is best to carry a super large travel backpack. In addition, carrying someone on your back is also a good choice.

Pay attention to the details, mainly the rhythm. The squatting process should be slow and the speed should be as even as possible. Squat until your knees are almost completely folded, and then start to stand up. The standing up process can be relatively fast. If you do it continuously, do a set of about 15 times. Rest for 5 minutes after completing a set. Do 3 to 5 sets every day. Here we need to mention the optimal weight. It's very simple. If you can do about 15 squats in a row with this weight, then you have reached your limit and this weight is the optimal weight.

The best warm-up before exercising your thigh muscles is to do 5 minutes of low-intensity aerobic exercise to prepare your cardiovascular system. Then use light weights to do 2 to 3 sets of about 10 reps per set to warm up. At this time, the muscles and joints should have been mobilized and you can increase the weight.

If there is no special need, it is enough to exercise the thighs once a week, or follow a cycle of exercising for 3 days and resting for 1 day, and exercise once every 5 to 7 days.

You can do 2 to 3 exercises each time, 4 to 5 sets of each exercise (including 1 warm-up set), 6 to 8 times per set. Pay attention to balancing the exercise ratio of quadriceps and biceps femoris. In order to give the muscles enough fresh stimulation and test the effect of training, you can increase the intensity once a month when you are in good physical condition, that is, increase the weight to 90% to 95% of the maximum strength, and only do 2 to 3 times in each set.

I believe everyone knows how to exercise muscles at home, although the conditions at home are limited and there are no large machines for exercise. However, different muscle groups require different training methods. You should make full use of your existing conditions, and with your own diligence and hard work, you will eventually be able to build muscles.