How to build muscle at home

Many people think that muscle training is difficult and that they have to go to the gym to achieve the desired results. In fact, this is not the case. Even if you exercise at home, you can also achieve good results. So what are the methods for training muscles at home? According to the different exercise methods used to train muscles in each part, you should also pay attention to different matters when exercising. These all need to be taken seriously.

1. 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.

2. 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.

3. 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.

4. 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.

The above article gives a clear introduction to the methods of muscle training at home, and I believe everyone has a clear idea of ​​it. Muscle training is not something that can be done overnight, so the intensity of the exercise should not be too high in the initial stage. You must proceed step by step, increasing the amount of exercise slightly every day until your body adapts to it, so as not to damage your health.