How to exercise your muscles at home

It is not difficult to find that many people engaged in physical labor or even in the sports industry still have visible muscles on their bodies. This illustrates a truth: if you want to have well-developed muscles, it is not possible without exercise and training. Even if you don't have time to exercise outdoors or in the gym, you can still exercise at home during your rest time, and the effect is also good. So how do you train your muscles at home?

1. 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.

2. 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.

3. 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.

4. 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.

Through the above introduction, everyone is clear about how to train muscles at home. Although there are many ways to exercise your muscles, you must pay attention to your health condition. If you are weak, you can start by exercising your endurance. If you are already strong, you can add speed and strength training, which will help you train faster.