How to Build Muscles at Home

How to Build Muscles at Home:-

Nowadays, people don't have enough time to get to gym and workout. Specially people who have 9 to 5 job and people who couldn't afford gym they are the ones who suffer most.But from now Forget about the Gym membership all you need is your Body weight and some space at your home.

Key points you need to remember before you start weight training:-

1. Muscles cannot be build in a short span of time, it doesn't matter whether you are building it in Gym or at Home. You have to give it Time. Time is a essential component in bodybuilding it isn't made in a week or a month.

2. Diet is the topmost important thing in Gaining muscles, as they say 'Abs are not made in Gym/Home they are made in kitchen'. Protein is the most important macronutrient in building muscles. If you are non-vegetarian then eggs are best source of protein, 1 egg{with yolk} contains 6 gram protein and 60 to 70 calories. If you are vegetarian then paneer is the best source of meal

3. Rest is Must! Without Rest, Muscles which will get teared down during workout will not recover quickly and it'll give pain and soreness so better to get 6 to 7 hours rest than suffering for 3 days.

Home Workout :-

Fitness level	Exercises
newbie	2–3 days a week full-body strength training + 2 days cardio
novice	3–4 days a week split strength training + 3 days cardio
pro	4–5 days a week strength training + 3 days cardio (3 days on, 1 day off)

The above table will help you remember your fitness level and workout according to it.

Now getting to your workout schedule:-

1). Do push-ups to strengthen your triceps, shoulders, and chest. Push-ups are the bread and butter of home workouts. Make sure your form is good to get the most out of it. Your spine should be straight and in line with your bottom, which isn't sagging. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout. 3 to 6 sets of 10 to 12 reps will do

2). Do dips to work out your arms. For good dips, you'll need a sturdy bench, table, or chair roughly 1–2 feet (0.3–0.6 m) above the ground. Place your hands behind you on this bench so that your butt is in the air and your knees bent 90 degrees. With your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up. Repeat for three sets of up to 15-20 reps.

3). Do crunches to build your abs and core. Crunches are still some of the best possible ab workouts out there, so get working. Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders 6-8" off the ground, hold for one second, then slowly lower yourself back down. Immediately bounce back up, keeping your eyes on the sky and making your movements slow and deliberate. Aim for three sets of eight to twelve reps

4). Single Leg Bridges:-

For starting position, lay on your back with your hands and arms out straight by your sides. Place your feet hip-width apart; they should be flat on the floor.
Keeping your right foot on the floor with your right knee bent, lift your left leg off the ground raising your left foot towards the sky. Be sure to press your right heel into the ground.
Slowly lift hips off the floor, creating a straight line from your right knee to your shoulders. Engage your glutes and core muscles.
Depending on your flexibility, it’s OK if there’s a slight bend in the left knee of your raised leg, but try to keep it straight, rather than at a 90-degree angle.
Squeeze your glutes at the top and return to the starting position. Keep your left leg lifted and right leg on the floor for all 25 reps, then bring both feet down to the floor. Switch sides so that your left foot is on the ground and your right leg is in the air.

5). Planks:-

Start in a high plank position with your feet hip-width apart and hands on the floor under your shoulders. There should be no bends anywhere in your body—including your elbows, left knee or right knee. Bring your shoulder blades back to help create a straight line in your spine
Keeping your hips still and feet hip-width apart, raise your left hand and bring it across your chest to your right shoulder. You will need to slightly shift your weight into your right arm, right foot, and even right leg to maintain balance. Return your hand back to the floor.
Now, repeat the same steps, lifting your right hand to your left shoulder

6). Chair step-ups (each leg)

Target Muscles: quadriceps, hamstrings, glutes.

Find a bench, box or sturdy chair that you can use for your home workouts (as long as it is the correct height). What’s the correct height? Place your right foot on it, your right knee should create a 90 degree angle. This will vary based on your height and flexibility but anywhere between 15 inches and 25 inches is good.
Start with your feet shoulder-width apart in standing position in front of the box. Place your right foot on the bench so that there’s bend in your knee, and step up, pushing from your heel and bringing the left foot onto the bench as well. Both feet should now be on the bench/chair.
Pause at the top in an upright position, then take a big step back down with your right foot first—the same foot you stepped up with—and then bring your left foot down so both feet are on the floor.
Repeat by alternating which leg steps up and back first.

7). Jumping Jacks :-

start standing on the floor with your hands at your sides and your feet shoulder-width apart. Your right and left knee should be just slightly bent.
Jump up in the air as you spread your feet shoulder-width apart, keeping the bend in your knees. You should simultaneously stretch your arms out over your head, nearly touching your hands together.
Jump and land back in the starting position with your left and right foot together. Repeat for 100 reps for some serious cardio!

At last, You can do cardio to pump up the blood and it is good for the body. Cardio for 10 mins will do.

th, td { padding-top: 10px; padding-bottom: 20px; padding-left: 30px; padding-right: 40px; }