How To Build Muscle At Home?

Maybe a lot of friends do not have time , or because of some personal reasons not often go to the gym, but they desire to have a fit and muscular . Do not despair , you can also exercise the muscles at home fitness program .

Preparations before exercise Want to practice a fit and muscular , the first thing to do preparatory work before practice . Warm-up exercise is essential, do not overlook these small details , the details often determine success or failure . So before exercising muscles must take a few minutes to warm up , in order to better exercise. Secondly, for obese people to conduct cardiopulmonary exercise , and gradually build up their strength and endurance , helps smooth fitness program . Here are a few do not need to go to the gym , at home, you can exercise the muscles of fitness methods. Exercise the leg , buttocks muscles 1.Stand straight stand, hands folded on his chest, legs open, slightly wider shoulder to shoulder , then do squat , keeping your feet stick to the ground , can not be moved easily . To rely as much as possible to the squat , leg movements , hip strength to accomplish a group of ten , do 5 to 10 groups. 2.Hands behind the back in his legs was lunges , left knee affixed to the ground, was at right angles to the thigh and calf , thigh arm and right leg parallel to the ground , and the calf was at right angles to the upper body straight, remained stable. Also increase the difficulty , to jump lunges , jumping around legs crossed , a group of ten , do 5 to 10 groups. Exercise the chest, arm muscles Home exercise chest, arm muscles most common method is to do push-ups . Push-ups with a wide margin, narrow pitch two approaches , exercise different parts , from push-ups exercise the pectoralis major wide , narrow arm muscles from exercise pushups . 1.Method exercise chest , triceps and abdominal muscles : his hands on the ground , his arms open, shoulder width or slightly wider than shoulder , back, waist, hips in a straight line , make use of the elbow flexor strength arm movement , attention bag manufacturer can not bend his legs should be straight . A group of ten , do 5 to 10 groups. 2.The narrow distance pushups : his hands on the ground , his arms open, to narrow the distance between your hands on the shoulders with both hands as a fulcrum , do bent movement , the main training arm strength, attention to tighten the wrist support , to avoid wrist hurt. A group of ten , do 5 to 10 groups. Even if there is no time to go to the gym , at home, can also be trained to fit and muscular , as little as 1 to 2 hours a day , according to the health and fitness , and exercise , you can have a sexy fit body. Finding the right training methods, tailored to your own fitness program. What are you waiting , no time is no longer an excuse , even in the office , you can also work breaks , doing push-ups looking piece of open space , not only bag factory conducive to good health, you can also train a bodybuilding muscles.