How to build muscle at home

There are many ways to exercise muscles. You can exercise muscles outdoors or at home. Many people are unwilling to go to some fitness venues to exercise for convenience. Of course, doing some aerobic exercise at home is also a very good choice. I believe everyone is particularly interested in how to exercise muscles at home. Let me explain it to you below.

When I don’t use any equipment, I use the superset method:

1: 15 regular push-ups (hands shoulder-width apart) with eyes looking straight ahead 1 meter. (The following requirements are to keep your toes on the ground and your legs together)

2: Do 10 push-ups with elbows squeezed, with your hands one palm apart and elbows squeezed. (stimulates the triceps and middle pectoralis major)

3: Do 15 push-ups with open hands, with your palms wider than shoulders, about 1 meter apart. (Stimulate both sides of the pectoralis major)

4: Raise your toes by 20 cm and keep your palms the same distance apart as in regular push-ups. 10 times.

The above 4 parts form a group and there is no rest between each part. Do 4 sets in total. Rest no more than 1 minute between each set.

The most common way to train the abdominal muscles is sit-ups. To increase the difficulty, you can raise the push pad or hold a heavy object in your hands, as appropriate. When doing this exercise, you are required to keep your chest up and not slump your back. You can place your hands on your ears (do not support your head with your hands) or lightly press your abdomen. When standing up, look straight ahead and use your neck to stretch your whole body forward as much as possible. Generally, abdominal muscles recover faster and can be exercised every day, while pectoral muscles should be exercised at least twice a week.

The method of muscle training at home can help some of our friends who don’t like to go out to do good muscle training. It is essential to do some appropriate muscle training every day. Muscle training can effectively help us improve our physical fitness, but we must also master scientific methods when exercising muscles.