Home fitness has been in our lives for all beginners - and it's taken on a role since the pandemic begins all the gyms closed around the world. Whether you're working at home, travelling, or social distancing, it isn't always possible to get to the gym. But these tips can help you stay active and healthy whatever your circumstances.
 |
| Photo source (pixabay) |
Finding time for fitness is never easy, but home training could provide the answer. From assembling a few pieces of basic training equipment, to setting up a complete gym in a room in your house, at-home workouts could be the key to your fitness.
For home workouts
• No monthly gym fees required.
• Saves time by eliminating travelling to and from the gym.
• Convenience - your training facility is always available whenever you feel like exercising.
Against home workouts
• Needs imagination to maintain interest in your training.
• Initial outlay can be high if you're planning to set up a gym in your home.
• It can become boring and demotivating to continually train alone. But you have to concerted on your workout.
Also read :- how to lose belly your belly fat?
How to build muscle at home?
Let's start with the basics: your workout routine should include a mix of cardio and strength training. Strength training can involve some hand weights or just your body weight.
Ready to build some muscle but stuck at home? Forget a gym, because you don't actually need it. Just the weight of your body or pair of dumbbells is enough to get your muscle buildup at home let's start.
The warm-up
Warm up before you start. Five minutes of brisks walking or jogging will do the job. Stretch or foam roll afterward to minimize soreness.
Arms
1. Plank-up :- 3 sets 8-12 reps
Doing any type of plank exercise make your arms stronger, but doing planks up is most effective for the triceps and biceps muscle in your arms.
 |
| Photo source (pixabay) |
2. Triceps dip :- 2 sets 10-12 reps
You'll need a chair or a bench to do triceps dips. This move will quickly strengthen your triceps, which trend to need a targeted workout to grow your triceps muscle.
 |
| Photo source (pexels) |
Legs
1. Step-up :- 3 sets of 15 reps
Step-ups are a simple beginner exercise that can give you stronger quads, and hamstrings, Just take one step at a time.
 |
| Photo source (pixabay) |
2. Lunge :- 3 sets of 15 reps
There are dozens of lunge variations you can do, but even just a classic lunge builds up your quads. Plus, it strengthens your hamstrings.
 |
| Photo source (pexels) |
Chest
1. Push-ups :- 3 sets of 10-12 reps
Push-ups are an effective and efficient way to build muscles in our upper chest body, and also train body muscles like arms, back, shoulders and chests.
 |
| Photo source (pixabay) |
2. Decline push-ups :- 3 sets of 10-12 reps
Unsurprisingly, these are the opposite of the incline push-ups described above and are a really effective home chest workout.
Shoulder
1. Plank raise tap crunch :- 2 sets of 8-10 reps
This body weight move is another good closed - chain exercise for shoulder stability. The plank crunch part of the move is also great for working your core.
2. Inclined push-ups :- 3 sets of 10-12 reps
Make sure that your core is engaged and your hips, shoulders and feet are in one line (as in a regular push-ups). This exercises is good for your shoulder strength.
Back
1. Superman :- 3 sets of 10-12 reps
Lie on your stomach and slowly, lift both your arms and legs simultaneously, as much as possible. Hold this position for as long as you comfortably can and keep looking straight ahead.
2. Kneeling extension :- 3 sets of 10-12 reps
Get your body on all fours and left arm to shoulder level. Hold this position for a few seconds while looking straight ahead. Its very effective exercise for your back.
Take more proteins: Proteins are the main source of building muscles in our body when we take proteins, they're melted down into the amino acids and amino acids acts like the building chunks in the muscles - they heal the torn muscles and restore cells in our body because we also have to eat high protein diet. If do you want the best diets plans tips than do comments below i will make best article on it so comment down.
 |
| Photo source (pixabay) |
Dumbbells exercises
And also make sure that if you have a pair of dumbbells than add to your daily exercise routine and do it the best exercises with dumbbells. It will definitely effect on your body muscle.
Also read :- How to increase your height?