How to build muscle at home

A fit body is acquired through training. For those who have time and conditions, you can go directly to the gym to exercise. However, for those who are short on time and conditions do not allow, you are not so lucky. So what is the home-based exercise method for those who want to exercise without going to the gym? How to exercise muscles at home? Don't you really have to buy fitness equipment at home?

When exercising at home, there are several things you need to pay attention to, including scientific and effective fitness methods and scientific and reasonable dietary principles!

A complete fitness program should include eating (diet) and exercise (training), and training consists of three main parts: cardiopulmonary, strength, and flexibility. In view of this, the training plan I give is: start with 5-10 minutes of aerobic warm-up, end with 5-10 minutes of stretching and relaxation, and 40-50 minutes of strength training in the middle. The main strength training includes: 1) Back: pull-ups (pull-down in front of the neck); 2) Chest: flat bench press (seated chest press); 3) Legs: barbell squats (Smith squats); 4) Shoulders: barbell presses (dumbbell presses); 5) Arms: barbell curls (dumbbell curls); 6) Abdomen: sit-ups (leg raises).

Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training.

Diet: Eat small meals frequently, and consume more eggs, milk, and meat in moderation. The daily diet is: moderate protein, less fat, and high carbohydrates. The ratio of the three main nutrients should be about 25:20:55. Staple foods such as steamed bread, noodles, rice, as well as sweet potatoes, oats, potatoes, etc. have very high carbohydrate content and can be used as the first choice.

A healthy and beautiful body requires everyone to gather efforts from many aspects, and none of them can be missing. In addition to the introduction in the article above, everyone should also pay attention to ensuring a reasonable sleep, regulating the body's rest time, comprehensive exercise, and diet. The combination of these three aspects is more conducive to physical exercise. Everyone should use perseverance and endurance to persist!