How to gain muscle at home Reviews

One of the most sought after goals in physical training is muscle gain. Hence men and women invest so much time and money in the gym to achieve the desired figure.

However, it is possible to obtain satisfactory results by running an exercise routine from the comfort of the home. The important thing here is to plan, make the necessary resources to train, allocate a physical space and daily time to do it and, of course, have the discipline that involves being our own coaches. So if you are looking for information on how to gain muscle at home , in ANYWe will tell you everything you need to know to achieve it.

You may also be interested in: How much exercise to do to gain muscle
Instructions:
1 The first thing you need to do to gain muscle at home is to set up a training space . The good news is that the adaptation of that place only depends on your creativity and what you are willing to invest. If you have a room that you do not use turn it into your personal gym. And if you live in a small space you just have a place where you can do the movements in comfort, so this involves moving some objects of place. It is about making yourself a space where you feel motivated to achieve your goal.
2 Once you have decided on where in your house you will train, you must have a minimum training equipment on hand such as:
  • Kettlebell or Russian dumbbell
  • Camber
  • Chin-up bar
  • A pair of dumbbells
  • Elastic tape

These materials can be obtained very easily and at a variety of prices, but if you are starting and you can not afford that investment you can solve it with whatever you have at hand. For example, some examples to achieve homemade dumbbells or dumbbells are the following:

  • Two bottles of water of one liter each
  • Two packets of rice or legumes of a kilo
  • You can also use the plastic bottles with a handle of water, juice or milk that we usually buy
  • Cans of food
  • Bottles or sacks with sand, small stones or cement

A pair of dumbbells

Elastic tape

These materials can be obtained very easily and at a variety of prices, but if you are starting and you can not afford that investment you can solve it with whatever you have at hand. For example, some examples to achieve homemade dumbbells or dumbbells are the following:

Two bottles of water of one liter each

Two packets of rice or legumes of a kilo

You can also use the plastic bottles with a handle of water, juice or milk that we usually buy

Cans of food

Bottles or sacks with sand, small stones or cement

3 Although gaining muscle at home is your priority, that does not mean that you should dedicate to it every day of the week at all times. In fact, what you really should do is concentrate on executing precise movements, lifting the right weight to your condition and progressing little by little, with workouts programmed 4 or 5 days a week.

It will not help you to try to lift 10 kilos if you have been sedentary all your life, as you will not achieve much if you overtrain. Muscles require a period of rest and recovery in order to grow.

4 Once you are clear where, how and when you will train, it is time to start. The first thing is to prepare the body with a good warm-up session . For this you can jump the rope for about 5 or 10 minutes , depending on your physical condition. The important thing is that you remember some important points to jump to the rope correctly:

Knees and elbows should be kept slightly flexed

The body should be relaxed

The back should maintain its natural curvature

The abs should be contracted during movement

After warming up pay attention to the following lines in which you will find some of the best exercises to gain muscle mass at home .

 

5 After warming up, you can do these exercises with dumbbells or weights , whether purchased or some that you have made at home:

Biceps curls

With your feet apart at knee level, your back straight, your knees slightly bent and your abdomen tight, take the dumbbells with your arms glued to the sides of your body and with your palms facing forward. Bend your elbow by lifting your forearm with the weight until it is at your shoulder height, and then return to the starting position. Repeat with the other arm.

Hammer biceps curls

Repeat the previous position with the exception of the palms of your hands, which now go to the sides of your body. Bend your elbows, bring the dumbbells to your chest and return to the starting position.

Sitting biceps curls

Sit in a chair where your feet are firm on the floor. Take the dumbbells with the palms of your hands pointing to the sides of your body. Lift one of the weights until it is at the level of your shoulder and, when lowering that arm, raise the other.

For all these exercises you can start by doing 4 sets of eight movements. In each of them and, with the passage of the days, increase a little.

In this other article of COMO you will find the steps to follow so that you know how to lift weights correctly .

6 Also, to know how to gain muscle at home you can follow these tips on some exercises with Russian dumbbells :

Kettlebell swing

With your legs slightly wider than shoulder height and feet pointing out, grab the kettlebell, bend your knees, and bend enough to pass it back between your legs while your back is held straight. When you carry the dumbbell forward, lift it up to your sternum and return to the starting position.

Front squats

With your feet shoulder-width apart and the kettlebell taken with both hands with the palms facing your body, contract the abdomen and lower your hips until they are below your knees, at the same time you raise the Russian weight to The height of your shoulders. As you return to the starting position, your arms will go down until the kettlebell is in the middle of your legs, in the same spot where you should have taken them.

When you do these exercises, to start gaining muscle from home, you can do 4 sets of 6 moves. With the passage of the days you can expand this amount a little, always without exceeding you.

7 To gain muscle at home using the dominated bar you can execute one of these movements:

Supine dominated

To do home domination correctly, you must have a strong bar in which you can hang yourself. To begin with, hold the bar with your palms facing you and with a grip narrower than the height of your shoulders, keep your torso straight and try to raise it until the chin is above the bar. The elbows are kept close to the body and the descent begins to the initial position.

Push Up Bars

If the bar is on the floor, you can take advantage of it as an aid to do chest push-ups. It is the same classic movement in which you are face down, with your feet together and your hands at shoulder height, only this time they are not on the floor, but subject to the bar. Bend the tip of your feet and lift your body using your arms, forming a straight line from head to toe and with your abs contracted to prevent your hips from coming down. Hold for 5 seconds and return to the starting position.

These movements with bar to start exercising and increase muscle mass, you can repeat them by doing 4 sets of 8 movements each and, gradually, increase this amount.

 

 

Referring to Fig.

With dumbbells, kettlebells and the bar of dominoes you can help you gain muscle at home, especially on the upper train. If you want moves that allow you a full training, you can try to train in circuit . Here are some of the exercises you can include:

ABS

Mouth up on the ground and straight, raise your arms and then your trunk to make the abdominal. Then take your arms as if you want to touch the tip of your feet and return to the starting position. From this type of abs you can do up to 10 reps to start.

Kicks

Using your hands and knees for body support, move one leg back and up, return to the starting position and change leg. Do 10 repetitions with each leg alternating.

Bridge

Lie on your back, bend your knees, keeping your feet on the ground. Lift your buttocks away from the floor and then raise one leg. Lower your leg and buttocks to the starting position, push them back up and up the other leg. Do 10 reps of this exercise.

9 As you can see, there are many exercises to gain muscle without weights that you can do. If you follow this routine every day or every two days, you will be able to shape your muscles and show a more attractive appearance. By combining these exercises with the tips of the 8fit application , you will get strong muscles and you can do it keeping you in shape and without needing a personal trainer.

If you want to read more articles similar to How to gain muscle at home , we recommend you to enter our Fitness category .

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