Build Muscles at Home without Gym Equipment
Do you want to be able to build muscles at home without having to spend thousands of dollars to outfit a home gym? It’s definitely possible to be very fit and grow your muscles without having to go to the gym or spend a lot of money. Back to Top of your health online page
You may want to invest in a set of dumbbells, which are pretty inexpensive. But if you don’t want to do that, you can use household objects to substitute as weights. Items such as soup cans, 2 liter bottles filled with water, and a gallon container filled with liquid can substitute.
You can also use your own body as resistance. For example, some of the most effective exercises for muscle growth include pushups, pull-ups, crunches, and squats – none of which requires expensive equipment.
You can also perform tricep dips using a simple chair or bench. Sit on the edge of the chair with your hands palm down behind you. Then use your arms to dip your body below the edge of the chair and back up.
Your homemade weights or dumbbells can be used to perform bicep curls and tricep presses. You can also use them to work out your deltoids by holding the weights at your sides and slowly raising them to shoulder height. Then slowly return them to your sides. Do this for 3 sets of 12.
With pushups, many people get discouraged if they can’t perform one correctly at first. These are actually very difficult and require a lot of strength. You can always modify by bending your knees or performing wall pushups.
Performing crunches on the floor is another simple way to gain abdominal muscles and strength. Lying on the ground with your knees bent, place your hands behind your neck and use your abdominal muscles to raise your body halfway up. Then slowly lower.
Reverse crunches are also powerful for the lower part of your abs. Lying on the floor, lift your legs up at a 90 degree angle. Use your lower abdominal muscles to lift your legs toward your head. Slowly lower.
You can also perform pull-ups using a bar or another support. These are staples in many fitness programs and will help you build muscle quickly. If you’re not able to lift your entire body weight, try using a chair to support some of your weight.
While it may seem you need to go to the gym to get in shape, the truth is that you can build muscles at home without having to go anywhere or pay for a membership.
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