How to get six pack, abs, muscular arms at home without going to the gym? If you don't want to go to the gym or can't find the time to go to the gym, follow the simple methods given below. You can build a muscular body without going to the gym.
Exercise at home
For muscle growth, exercise should be done at home. Lifting heavy weights at home will increase the muscle mass of the arm muscles. Also, exercises such as pushups, pullups, squats, lunges, handstand pushups, pull-ups, dips, body rows, alternating lunges, side planks, sit-ups etc. are mandatory. Do the exercise as much as possible while contracting the muscles. Exercise at least 3 days a week.
Plank hold
The plank hold is an exercise that strengthens the core muscles as well as activates the major muscle groups of the body. There are several forms of this exercise, all of which offer many benefits. It can be a basic exercise depending on your interest and desire to change. This very simple exercise can cause incredible changes in your body.
How to:
- Keep the whole body up by supporting the palms and toes.
- At this time, your head to toe should be equally high or make a straight line.
- Press the palms firmly on the floor.
- Press on the abdominal muscles.
- Try to stay in the same position for 30 seconds at the beginning. If uncomfortable, contract the abdominal muscles and take a break.
Wall seat or sitting on the wall
The wall-sit is an exercise that works to strengthen your thigh muscles. Another name for this exercise is wall squat. This is a great exercise to build endurance in the ankles, thighs and abdominal muscles. You can add this to your list along with other exercises.
How to:
- Lean against a wall. Slowly lower the body leaving the knees. Stop lowering the body when the knees form a 90 degree angle. As if you are sitting in a chair.
- Hold this position for at least 30 seconds and straighten up and do the same again.
Glute bridge hold
The glute bridge hold is an exercise that reduces back pain and maintains healthy posture. It also strengthens and activates the core muscles of the lower body. This is one of the best exercises to target the glute muscles.
How to:
- Lie down with knees bent. Keep your arms straight by your sides. Then straighten one leg and raise the hip as high as possible. So that the legs and your shoulders come in a straight line.
- Breathe 4-5 times while staying like this. Then bring the hips back to a comfortable position and repeat.
Isometric shoulder press
One of the exercises to strengthen the perfect shoulder and its muscles is the isometric shoulder press. This reduces the chance of shoulder injury. Doing this exercise using dumbbells or barbells makes it more effective.
How to:
- Hold dumbbells in both hands and stand straight.
- Increase weights slowly, keeping them steady. Do this for 30 seconds and then return to the starting position.
- Keep repeating it. But slowly raise it higher.
- In this case, more weight than capacity cannot be taken. Start with light weights. Gradually increase as much as possible.
superman
Superman is an excellent exercise that strengthens your back muscles. It can also complement other core practices. This exercise works great if you want to lose weight.
How to:
- Lie down on your back. Then lift the whole body up with the arms forward and the legs straight, focusing on the middle part of the body.
- Try to lift the head, chest, arms and legs together.
- Keep the head in line with the spine. Hold this position for 30-40 seconds and repeat.
Cardiovascular activity
Also known as aerobic activity or simply "cardio," cardiovascular exercise benefits a person's heart and respiratory system.
Cardio is important for overall health. Current guidelines recommend that adults participate in at least 150 minutes of moderate-intensity physical activity or 75 minutes of vigorous-intensity physical activity per week.
Although some people believe that aerobic exercise does not help build muscle, recent research disagrees. Regular cardio can support muscle growth and function. It increases overall fitness levels, which can help reduce the risk of injury.
For optimal muscle development, the authors of a 2014 review recommend that people do aerobic exercise that:
At 70-80% of their heart rate reserve, which a person can calculate by subtracting their resting heart rate from their maximum heart rate.
for 30 to 45 minutes at a time
4 to 5 days per week.
Rest and muscle growth
Rest plays an essential role in muscle building. By not allowing each muscle group to rest, a person will reduce their ability to repair. Inadequate rest also slows fitness progress and increases the risk of injury.
An exercise initiative of the US Department of Veterans Affairs MOVE! Accordingly, people should not strength train the same muscle group 2 days in a row.
Getting enough sleep is also important for the muscle growth process. Researchers behind a 2011 study hypothesized that lack of sleep reduces protein synthesis, contributes to muscle loss, and inhibits muscle recovery. However, more research is needed to confirm this link.
A 2019 study found no direct correlation between sleep and muscle gain. However, the study authors suggest that lack of sleep may increase the amount of cortisol circulating in the body after exercise. Cortisol is a stress hormone.
Reducing stress can help a person build muscle because the hormones the body releases during stress have a negative effect on muscle development.
Diet and muscle development
A healthy, balanced diet is essential for staying in shape. Protein intake is especially important for those looking to build muscle.
Current guidelines recommend that adult men and women consume 56 grams (g) and 46 grams of protein per day, respectively.
Timing of protein intake may also be important. An article from the 2013 Nestlé Nutrition Institute Workshop Series suggests that consuming 20 grams of dietary protein during or immediately after exercise can stimulate muscle protein synthesis, reduce protein breakdown, and help rebuild more effective muscle.
Protein sources include:
the meat
the fish
the egg
Milk and cheese
Soy and tofu
Beans and lentils
nuts
seeds.
Stay tuned for more health related tips. thank You.
