How to build muscle at home

As life gets better, people's concepts are also undergoing many important changes. In the past, people thought that muscles would make their bodies look ugly. As people learn more and more about the functions of muscles in the human body, they also realize that muscles are very beneficial to human health. Muscles can not only make the lines of the human body more perfect, but especially well-developed muscles of men can also give their partners a great sense of security. However, we all know that many people now have to work overtime at work every day and have no time to go to the gym, so how can they exercise at home? Today we will talk about this issue and what are the methods of how to exercise muscles at home.

Tools/Materials: Dumbbells, a 4-legged chair

Method/Steps:

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.

What are the ways to exercise muscles at home? After reading the introduction above, I believe everyone has already known how to exercise better at home. These exercise methods will not take up space for exercise at home, and the exercise movements are not very difficult. As long as you develop a method that suits you according to your specific physical condition, and persist for a long time, you can gain good muscles.