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2019-02-17

How to build muscle at home?

                    Build your body at home that’s a awesome thing.  Really you don’t need any fancy gym equipment. All it takes a commitment and a little creativity. You have to workout your human machine regularly. It’s means, you can gain your muscle without professional equipment or resistance, but if you are looking for safe, ever your workout system could be perfect.

 Here is a Summery of full article...

                                              *Upper Body & Core

                                              *Lower Body Workout

                                              *Muscle Building Routine

                                              *Tips

                                              *Warnings

Upper Body & Core

1.Push-ups

Push-ups are most important one of home workouts. Your spine should be straight , your palms are generally a little wider than your shoulders. You have to mix in incline and decline push-ups for get better muscles

2.Handstands against the wall

               Before you going to do this just find a confortable and safe place. Handstands are great workout for gain your muscle perfectly. First crouch with your back to the wall and plant hands on the ground. Slowly walk your feet slowly up. Use your toes to balance. Now slowly lower your head to the ground. Now start to pushing up. Just try to get 3 sets of 10 in.

3.Dips for your arms

                  For perfect dips, you’ll need a sturdy chair, bench or table roughly 1-2 feet above the ground. Place hands behind you on the bench, now your butt is in the air and knees bent 90 degrees. Slowly lower your butt until your arms are bent a 90 degrees. Push up. Do it slowly. Repeat this up to 25-30 reps.

4.planks

            This workout is the great way to work your entire core, To do this, get to push-up position. Instead of placing your palms on ground, rest your forearms. Tight your butt muscle and straight your spine. Hold this position for 1-1.30 minutes, take a rest and do this for two more times.

5.Crunches to build abs and core

6.Perform basic curls

  

  • Bicep Curls
  • Tricep workouts
  • Shoulder raises
  • Bent Over Rows

Lower Body Workout

1.Cardio to build leg muscles

                          Most people don’t know to build muscle with cardio. There is a system and variety of exercises. You can build lean and powerful leg muscles. Just take a 5 exercises and perform 1 for 60 seconds. Do that 5 continually and take a rest for 30-60 seconds, if you need more rest just take a 2 min rest. Then repeat 2-3 times. Here is some exercises…

2.Wall sits

                   Back to the wall for balance. Bent your knees 90 degrees and your butt in the air like you sit on a chair. Hold that position for a 1 minute and take a rest for 30 seconds. Repeat it two times.

3.Squats

4.Donkey kicks

5.Glute bridges

6.Lunges for Butt

           This exercise is the best one for build your butt, hamstring and hip muscle. Start to do this following this steps. Step 1 foot 3-4 feet in front. You have to bent your knee 90 degrees. Slowly lower your but straight down to the floor. Keep your front knee over your toe. Now start to slowly bend your back knee to the floor . Push up and switch legs. Now your one rep is over. Do this 10 times to your each legs and take a 1-2 minutes rest. Repeat this two times.

Muscle Building Routine

1.Make a workout schedule

Do you want to build your body perfectly? So you have to make a perfect schedule. It’s very helpful to build your body.

2.Great form for gain muscle

Doing 10 proper push-ups is better than bad fifteen push-ups. You want every workout motion to be slow, fluid and smooth. Don’t go too hardly.

3.Yoga for muscle

Doing yoga.. It’s a another great option for gain larger muscle groups. It really helps to you for strengthen your muscle and it helps to gain flexibility. If you need to gain your muscle without any gym equipment, you must do yoga.

4.The best indicator for your workout

                    Your own body is the best indicator for your workouts. Just keep working your muscle till its tired. Don’t give-up . Is your target is 15 push-ups? Do it. But my recommendation is 12-15 slow push ups are best for beginners. If you like to increase your level, just do it slowly, and increase it step by step. Ok. But one thing remember this.. 25-30 push-ups ..is the limit.. First do 10 ,12 or 15 push ups.. Do it for 3 or 4 days.. After try 18-20 push-ups.. Do it for another 4-5 days.. Increase your level like that.. I think you got that…

5.Eat a balanced diet

6.Basic home-gym equipment

Tips

Warnings

 


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