How to build muscle at home

The requirements for muscle training are still very high, but there are no time or place restrictions. Many people are well-off and can go to the gym to exercise, or if they have plenty of time during the day, they can go outdoors to exercise, which can be very helpful for muscle training. But most of the time you can only practice at home. The effect is also very good if the method is correct. So how do you train your muscles at home?

Do radio gymnastics, or learn simple martial arts routines or some basic martial arts movements. Note: When you are just starting to learn martial arts, you don’t have to be similar in spirit, but you must pursue similar in form. Only then can you ensure that your every move and gesture is in line with that of a martial artist.

Vertical leg raise: When doing this exercise, you should first avoid swaying, keep your body tense, and control the speed of the movement. To hit my intercostal muscles, I rotate my knees side to side, which also works my obliques. The key to a proper leg raise is to extend your hips forward. If you simply raise your legs, it will be comfortable, but it will only stimulate your buttocks instead of your abdominal muscles. Do it my way, the exercises are very strenuous but will totally work your abs. The speed of the movement varies from person to person, but make sure you lower your legs slowly to prevent swaying.

Seated leg raise: This exercise can better stimulate the lower abdominal muscles. Sit on the edge of the bench, extend your legs forward and down, lean your body back about 10 degrees, and hold the edge of the bench to maintain your balance. Without bending your knees, lift your legs up until your toes are parallel to your eyes, then slowly lower them with control.

When exercising every morning, take a deep breath, and then shout to the sky as loudly as you can in one breath (this can help exercise and improve your lung capacity, confidence, and the loudness of your voice). Do more exercises every day, such as jumping from the spot, jumping from the spot and touching the height, jumping with a running start, and jumping with a running start and touching the height (it can effectively promote your body growth, strengthen your muscles and beautiful lines, and at the same time improve your jumping ability, explosive power, endurance, running speed and starting speed), and do more exercises on the horizontal bar and parallel bars (it is better to reach and exceed the high school physical exercise standards).

Through the above introduction, everyone is clear about how to train muscles at home. Don't be too blind when exercising your muscles. After all, this is not a short-term thing. It requires long-term strength and speed training to be effective. Of course, nutritional supplements are also essential, after all, a lot of energy is consumed during exercise.