Simple Exercises to Build Muscle at Home

To build muscles at home is a relatively easy task, contrary to what most people think. Doing daily exercise with minimal equipment and even by just lifting your body weight, you can build muscle and get into your desired shape. It is not that easy to gain muscle mass but with a proper schedule for workout and set-up for the same, paired with the selection of right exercises and diet, your objective to build muscle can be accomplished quite easily.

Just remember that before starting any exercise, you should never forget to warm-up your body. You should make sure to make your heart rate pumping as well as heating up your muscles before starting a particular exercise. Give your body a 5-10 minute warm-up by just running around, doing some push-ups, swing your arms and legs, etc.

Here are a few home exercises which you should follow to build muscle

Push-Up

This is a good way to target your chest and triceps. There are many variations of push-ups. The classic push-up is one of the best exercises that engage your chest, triceps, shoulders, and core (among other muscle groups) in a single movement. There are tons of different variations to satisfy the beginner to the advanced athlete. Some of the best forms of push-ups are listed below.

  • Traditional Push-Ups: Focus more on the chest.
  • Wide Handed Push-Ups: Focus on the front deltoids.
  • Push-back Push-Ups: Focus on the shoulders.
  • Close Handed (Diamond) Push-Ups: Focus on the triceps.
  • Spider man Push-Ups: One of the most effective push-ups. It not only targets the chest but also your lateral oblique’s (the side abs) by using core power. (Video Link:
    https://www.youtube.com/watch?v=DYONORexgpY )

Pull-Ups

One of the best exercises to hit the back and the forearms. It is a good exercise for the development of the back. A male body should be able to do pull ups to get stronger and look better, as it’s a killer workout. Pull-ups are performed with your palms facing away from you.

Chin-Ups

Another classic exercise to hit the back but instead of mostly Brachioradialis Muscle in the forearms it focuses on the Biceps. Chin-ups are performed with your palms facing you. Chin-ups place slightly more stress on the biceps and are easier than pull-ups.

Squats

This exercise is one of the best exercises to target your lower body. They work up your hamstrings, quadriceps, calves, abdominal muscles, lower back, and your butt too. They also create an anabolic environment, which promotes body-wide muscle building.

Plank

Planks are a great way to work your entire core and they are easily adapted for an extra challenge. You should be able to rest a broom between your neck and butt. Hold this position for one minute, rest and repeat two more times.

Extra Tip: Eat a Balanced Diet Which Contains High Protein and Low Fat

You need to be pounding protein shakes every day and cutting out the dessert. Following a good and balanced diet helps in maintaining the muscle. Focus on whole grains, fruits and vegetables, and lean proteins like chicken, fish, eggs, and beans.

These are some exercises which you can do at home to build muscle. Following these exercises will show you regular changes in the body and good results. Just by following a good home workout routine, you can’t get the desired results – following a good diet is also important for great results. 

If you are looking for a good fitness trainer who can train you at your home, you can visit the website FitsApp and book a session.

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