What are the methods of muscle building at home

Many friends are very busy at work, but they want to exercise, so they choose to exercise at home. However, the fitness equipment in the gym is relatively expensive, so it would be a bit impractical to buy it and put it at home. In fact, many small fitness equipment can also play a big role. Barbells are a good choice. So what are the methods for muscle training at home?

What are some ways to build muscle at home?

Seated arm curl and chest squeeze, key exercise areas: pectoralis major and shoulder deltoid muscles B. Starting position: Sit on the fixed chair of the butterfly trainer, tighten your abdomen, chest and waist, keep your upper body upright, place your forearms on the pads of the forearm resistance device, keep your forearms vertical to the ground, and your upper arms parallel to the ground. Action process: Inhale, use both arms to squeeze the chest towards the middle at the same time, so that the two separated resistors touch each other as much as possible, pause for 2 to 3 seconds, then exhale and slowly return to the original position. Training points: Pay attention to completing the movements smoothly and calmly, and avoid sudden and violent clamping movements.

Incline dumbbell fly, focus on exercising the upper chest and deltoids. Starting position: Lie on your back on an inclined bench press, holding a dumbbell in each hand with your palms facing each other, and push up until your arms are straight. Action process: Hold the dumbbells in both hands and lower them parallel to both sides, bend your elbows slightly, and lower the dumbbells until you feel the muscles on both sides of your chest are fully stretched. As the dumbbells drop, take a deep breath. Exhale as you lift the bell back to the starting position. Training points: If the dumbbells fall to the sides with the arms straight, it will be difficult for the chest muscles to feel the stretch and muscle contraction.

The above is an introduction to the methods of muscle training at home. The above aspects are mainly aimed at training the chest muscles. If you want to train your triceps, you can do some push-ups. However, everyone should pay attention to the rhythm of breathing when exercising, which will also help to increase lung capacity.