How to build muscles without going to the gym?

Nowadays, many people have a growing demand for fitness. It's not hard to know by looking at the gyms that are blooming everywhere, but quite a few people don't go to the gym regularly and for a long time. So how can these people do fitness training at home without relying on gym equipment? Here are some muscle strength exercises that can be done at home. I simply divide it into upper body muscle exercises and lower body muscle exercises.

First, upper body muscle exercises

First of all, unarmed exercise. Push-ups are our most common training method to develop upper limb muscles and chest muscles by hand, and the movements are relatively simple, which is also a good choice for Xiaobai, who has just started.

You can learn the standard push-ups by yourself, so I won't talk about it here. Only by doing the right actions can we really develop the muscles that need to be practiced. In addition to the standard push-ups, there are some advanced versions of push-ups.

Wide-distance push-ups mainly stimulate the lateral pectoralis major, and deltoid muscle has forearm muscles; Narrow distance push-ups mainly train the triceps brachii and the inside of pectoralis major.

Different exercises have different positions, but the same thing is that both are advanced versions of standard push-ups. Interested friends must try according to their muscle strength to avoid injury.

Left and right ups and downs push-ups, this action has a very significant effect on the practice of chest muscles, but requires the trainer's control ability to be very good; Another example is elbow push-ups that alternate left and right.

This action has a good training effect on deltoid, latissimus dorsi, abdominal muscles and some push-ups and high-fives. There are countless exercises about abdominal muscles, and all kinds of abdominal rolling and flat support are good methods. It is important to stick to them.

It says unarmed action. If we can exercise at home, preparing a pair of dumbbells with adjustable weight can also help us do some fitness exercises. For example, one-handed bench press, two-handed bench press, dumbbell bending lift and straight lift are all simple and effective training movements, which are worth trying.

Second, lower body muscle exercises

Lower body muscles can be directly understood as the exercise of lower limb muscles and hip muscles. When it comes to lower limb muscle training, everyone will think that squatting is the best way. Yes, but what if there is no equipment at home? We can still train through some movements without equipment.

Squat with wine glass and lunge are typical lower limb training methods, which do not need external force, but the stimulation to muscles is still obvious.

If you feel that this strength is not enough, you can squat on one leg, put your hind foot on anything not higher than your knee, and squat with your front leg, so that you can support your weight with one leg. It's a weight training for one leg. Almost all squats can exercise lower limb muscles and hip muscles, and friends who practice muscles at home can try it.

It is not difficult to exercise muscles at home. The main thing is to find ways to make muscles bear more weight. Don't forget that weight is also weight. Friends who have no time to go to the gym can try the above methods.