How to build muscle at home

Everyone needs to develop a good habit of exercise, especially those who want to build muscles. No matter when and where, they need to make full use of time and various conditions. So how to build muscles at home? Many people think that only by going to the gym or exercising outdoors can they build muscles. This idea is totally wrong. As long as you can find the right method, even exercising at home will be effective.

1. Step back and half squat + front kick

Main exercises: quadriceps, abdominal muscles

Action requirements: When stepping back and squatting, the knee of the bent leg should not exceed the toes. Tighten your waist and abdomen during the movement.

2. Lunge with legs rest

Main exercises: quadriceps, buttocks muscles

Action requirements: You are also required to tighten your waist and abdomen, bend your knees and do not squat beyond your toes.

3. Sitting with feet in the air + dumbbell curl

Main exercises: biceps, abdominal muscles

Action requirements: During the exercise, hold your arms clenched with both hands, lift your feet off the ground, and tighten your waist and abdomen.

4. Lean forward and stretch your arms

Main exercise: Triceps brachii

Action requirements: The distance between the hands should be less than or equal to the shoulder distance, and the waist and abdomen should be tightened during the action.

5. Lie sideways with legs rested and hips raised

Main exercise: lateral abdominal muscles

Action requirements: Try to keep your body like a flat plate during the action.

6. Lift your knees up and down the steps

Main exercises: abdominal muscles, thigh muscles, buttocks muscles

Movement requirements: During the movement, keep your chest up, tighten your waist and abdomen, and lift your knees and legs as high as possible.

7. Push up with both hands and raise elbows alternately

Main exercises: back muscles, rear deltoids, abdominal muscles

Action requirements: Keep your body like a flat board and raise your elbows alternately with your left and right hands.

8. Weighted reverse side turn

Main exercises: abdominal muscles, lower back muscles

Action requirements: Raise both hands to the side with weights, keep arms straight, and tighten waist and abdomen.

You can freely combine these 8 movements to arrange your training plan. For example, you can use actions 1, 2, 3, 4, and 5 as a training plan, doing 12 to 15 reps of each action and 3 to 5 sets. The specific exercise plan and exercise intensity should be arranged according to your own physical condition.

I believe everyone is very clear about how to build muscles at home. Many people find it difficult to build muscles. First, they feel very tired. Second, they feel that there is no effect after exercising for a long time. In this situation, don't be discouraged or give up. Everything requires a process and you must persist for a long time.