How to build muscle quickly at home?

Many people think that to exercise they should go to the gym or go running outdoors. In fact, even if you exercise at home, you can also benefit from it as long as you choose the right exercise and training methods. Exercise is a common method of health care, and it can also have the effect of body shaping. However, if you want to build muscles, you still need to persist for a long time. So how can you quickly build muscles at home?

1. Use a horizontal bar to do pull-ups behind the head. Do 4 sets a day, 5-8 in each set, and gradually increase the number! If there is no horizontal bar, the easiest way is to take a towel at home, straighten the towel with both hands and do pull-ups behind the head (imitating the horizontal bar). This action seems simple, but if you do it more, it will also be effective!

2. Lift heavy objects with both hands (dumbbells, boxes), as long as they can be grasped with one hand, and do shrug exercises. Do it in groups, and slowly increase the amount in each group.

3. Do handstand push-ups. This is more difficult. Practice slowly. You have to believe in yourself and you can do it if you dare to do it!

4. Lie down and lift the barbell. This needs to be done in the gym, and the effect is better.

5. One-handed side neck flexion and extension: Starting position, one hand presses the right side of the head and the other hand is placed on the left side of the waist. You can sit or stand. Action process: Use the hand on the right side of the head to push the head to the left, while the neck is held up to prevent it from falling easily, but it will gradually fall. Then, use your neck to lift your head up and to the right, while your right hand holds down your head, preventing it from rising easily but gradually making it completely upright. Repeat this several times until your neck feels sore. After practicing one side, switch to the other side.

6. Breathing method: Inhale when you press your head sideways with one hand, and exhale when you press it to the bottom. Be careful not to use too much resistance. Use less force in the first few times and then gradually increase the force to avoid spraining the neck. Do not allow any rotation of the neck.

Note: If you want to build strength, you can increase the speed and intensity, but if you want to make your muscles bigger and more shaped, you must pay attention to doing all the movements slowly and regularly, completing them in groups and multiple times, and increasing the amount accordingly every day, so that your muscles feel torn.

I believe everyone is clear about how to quickly build muscles at home. Muscle training must have enough patience, the intensity of each exercise must meet the requirements, and strength training must be performed. Therefore, this is a gradual process. Especially for those who are weak, they should not exercise excessively, as this will be counterproductive.