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 Calisthenics Exercises
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.
Read more: List of Calisthenics Exercises
Maximum Duration of Exercise
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.
Exercises to Build Muscles for Upper Body
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.
Exercises to Build Muscles for Lower Body
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 movements.
Best Tips to Build Muscles
Millions of guys always think about building big upper bodies, and few of them get what they desire. Lack of proper planning, lesser facilities, bad environment, imbalanced nutrition are the major issues that keep them away from building big muscles. Only hard work can’t produce positive results unless you focus on others factors as well.
- The right exercise order is a critical factor when you are planning for building big muscles. The order should be a chest with triceps, back with biceps, shoulder with traps.
- Proper rest for a particular muscle is necessary.
- Time for a single workout or a session shouldn’t exceed 30 to 45 minutes.
- Rest between sets should be around 45 to 60 seconds.
- Rotation of Exercises order gives your muscle a shock and it will help in pumping your muscles.
- The right proportion of protein, carbohydrates, and fats are much-needed things, according to body weight.
Don’t forget to follow these effective tips when you start thinking workout to build muscles.