Be Careful to Build Muscles at Home
Gym membership fees are not cheap. Besides, it might be hard to make out time from your busy schedule and go the gym. Many people are opting for exercises in the comfort of their homes. It is crucial that you know the exact exercises you should perform when you would not be under the skills of a professional trainer. Incorrect exercise routines could lead to strains and even fractures if you are not careful.
Build Muscles by doing Calisthenics
You can build muscles at home by doing calisthenics. These are body weight and gravity exercises used to develop resistance. The most favorite exercises in this category include sit-ups, lunges, and push-ups. Others include Pilates, yoga and in extreme cases martial-arts. Before you embark on any of these exercises, warm up for about 5-10 minutes, this is to ensure that you do not have any injuries during the process of working out.
Maximum Duration of Exercise to Build Muscles
Note that you do not need to exercise for hours before seeing the desired results. Ensure that you confirm your exercise regimen with your doctor and minimize your calisthenics to 20-30 minutes per time. Start slowly and gradually build up momentum. Do a dozen repetitions of each exercise to develop synchronization, stamina and strength. Try to work on different parts of your body every day. You can do abdominal exercises on Monday. You can work on your legs on Tuesday and your upper body on Wednesday. Try to repeat these exercises within the week for effect. You should pick out a day to rest.
Upper Body Exercise to Build Muscles
If you are interested in upper body exercises, try push-ups, downward-facing dog, cobra, side plank and plank pose. When you are doing push-ups hold it up while your hips remain lifted and when doing the plank pose, keep your back straight. Since you are working out at home, use things around the house as hand weights. These things include milk jugs or even soup cans. Bicep curls and triceps kickbacks help to tone out the arm muscles. You can use the soup cans for mini chest presses.
Lower Body Exercise to Build Muscles
If you want to do lower body exercises, you should be doing leg lifts, squats, and lunges. Ensure that you stand with your feet slightly apart to prepare for a squat. Protect your lower back by engaging your core and then gently lower your hips while your heels remain flat on the floor. Bring your thighs in line with the floor and keep your back ramrod straight as you do so. Come out of the squat slowly and with controlled movement.
Additional Exercises to Build Muscles
Also, you can try out lunging exercises like glute activation lunges, forward lunges, side angles and Warriors 1 and 2. Do not leave out leg lifting exercises that involve you squeezing your outer and inner thighs, as well as hips.