Exercise to make muscles at homeImage Credit Source: Getty Images
Home Workout: Many people want their body to be fit, muscles deciding and strength should also increase – but not everyone has time or facility to go to the gym. The good news is that making muscles is not only by lifting heavy weight in the gym, but you can also make it possible at home. The need is the right workouts, a balanced diet and a little patience.
Let us know how muscles can be made at home without going to the gym – that too in a safe and durable way. Do this effective workout at home to make muscles.
They can do workouts at home
Dietician and fitness expert Rakshita Mehra She says that by doing some exercises at home, your body can stay fit.
1 push-ups– The most basic and effective exercise for chest, shoulders and triceps
How to do– Lie on the ground on the stomach, keep the palms equal to the shoulders and keep the feet straight. Keeping the whole body straight, push the ground with hands and rise up. Bring the chest a few inches up from the ground and slowly come back down. Initially raise 510 and increase it slowly.
2. Pull-ups or pull-ups – If there is a place to install bar in your house, then it is best for back and biceps.
How to do:Hold the strong bar with both hands (shoulder-level distance). Pull the body up until the chin comes over the bar. Come down slowly. Initially start with 13 reps. If you are not able to be done in the beginning, then seek the help of rubber band or chair.
3. Squats– This bodyweight exercise is very important to make thighs and glutes strong. Initially do without weight, then you can do squats by taking a bottle of water or bag.
How to do: Stand up straight, keep a little distance between the legs. Spread the hand towards the front. Now slowly bend the knees and sit down, as if sitting on the chair. Do not let the knees go beyond the toes. Go down and stop two seconds and then slowly come back up.
4. Plank– Planck is the most simple but powerful exercise to increase core strength. Start 30 seconds every day and increase it slowly. How to: Lie on the ground on the stomach. Raise the body up with the help of elbows and legs. Keep the body straight from head to heel. Keep the stomach inside and do not stop breathing. Start with 2030 seconds, then increase the time. Keep in mind that the back is tilted or not up, remain straight.
5. Lunges- Legs muscles and lunges are very effective to improve the balance. Start with 10-12 raps on each leg.
How to do: Stand straight. Put the right leg forward and bend the knee at 90 degrees. The rear knee is near the ground but do not touch. Stop a few seconds and then stand back. Now repeat with the left leg. 1012 Reps with one leg.
How should a diet be to make muscles?
1. Take enough protein – Try to take protein (1 gram per kg) of protein every day.
2. Healthy carbs are also necessary – eat things like bread, brown rice, oats, potatoes, bananas but in balance.
3. Don’t forget healthy fats- include healthy fat like almonds, walnuts, ghee, subocado, flaxseed
4. Maintain hydration – Natural drinks like water and lemonade, coconut water keep the body hydrated
5. Do not skip food, there should be protein, fiber and good fat in food. Masks do not become due to being hungry, weakness comes.
If you think that gym is the only way to make muscles, then it is not so. Even at home, if you adopt dedicated workouts and balanced diet, then muscles can be developed without weight. Need to give the right guidance, discipline and time.