To increase muscles, it is not necessary that you need an expensive gym membership or heavy equipment. You can build muscles at home without any special equipment (exercises to build muscles).
As the world is becoming aware. Efforts to keep the body healthy are also increasing. In the era of social media and influencers, different exercises are going on to build muscles, but to strengthen the body and increase muscles, it is not necessary that you need expensive gym membership or heavy equipment. You can build muscles at home without any special equipment. Today we will tell you about 6 such exercises (exercises to build muscles), with the help of which you can build muscles without going to the gym and without any instrument.
We spoke to fitness influencer Chirag Barjatya to know these methods in detail. According to him, these 6 exercises can prove to be excellent in such cases.
1. Push-Ups to build muscles
Push-ups are a great exercise to build muscles, which you can do anywhere, anytime. It’s great for strengthening your chest, shoulders and triceps.
To perform push-ups correctly, place your hands and feet on the ground, keep your body straight, and then lower your body down and then lift it up. Gradually increase the rate and initially do 10-15 push-ups in 3 sets, then try to gradually increase it to 20-25.
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Variations (exercises to build muscles)
Normal Push-ups- This is the best way for beginners to exercise.
Namaskar Push-Ups (Diamond Push-Ups) – Done with hands close to each other, they are challenging and they tone your triceps.
Chest-touch push-ups- In this variation, you bring your hands near the chest and do push-ups.
2. Pull-Ups to build muscles
Pull-ups are a great exercise to build muscles, especially for the back and biceps. Although this exercise requires a stick or a strong bar, you can use a bar placed in a park or a bar installed above the door of your house. To perform pull-ups correctly, grab the bar with both hands, keep the body hanging and then pull the body up while bending your elbows.
Variations (exercises to build muscles)
Chin-Ups- In this, the hands are held a little differently and more attention is given to the biceps.
Wide-Grip Pull-Ups- In this variation, stretching the arms further has more impact on the back and shoulders.
3. Squats
Squats are the best exercise to target the largest muscle groups of the body. This strengthens your legs, glutes (muscles at the back of the legs), and hips.
To do squats, place your feet shoulder-width apart, and slowly bend your knees to squat down then rise up. There are many variations of squats that you can do to tone your muscles.
Variations-
Box Squats- Do this squat sitting in front of a chair or any surface, so that you keep the form correct.
Jump Squats- This variation is more challenging and increases your leg strength.
4. Lunges
Lunges are another great exercise that strengthens your legs and glutes. During lunges, step one foot forward and step the other foot back, then bend both knees as you lower down. Next, return to the starting position by lifting the same leg. This exercise also helps in maintaining balance.
Variations-
Walking Lunges- While doing lunges, you can walk back and forth across the room, taking one step forward.
Side Lunges- In this variation, you perform lunges by stepping to the side, which puts extra pressure on your legs and hips.
5. Plank
Plank is a stability exercise (exercises to build muscles) that tones your abdominal and waist muscles. To do a plank, place your elbows and feet on the ground and hold that position for as long as you can while keeping your body straight.
This not only strengthens your core muscles, but also increases the strength of your back, shoulders and arms. This can be the easiest and best method of exercise which can be tried at home also.
Variations (exercises to build muscles)
Side Plank – In this variation, you further tone the core by leaning to one side.
Plank to Push-up – In this variation, you transition from plank to push-up, which works your entire body.
6. Bodyweight Deadlifts
Bodyweight deadlifts are a great exercise for strengthening your glutes, hamstrings, and lower back. To do this, stand with your feet shoulder-width apart, and slowly bend down, keeping your body straight as if you were lifting a heavy weight.
Then straighten your body back. In this exercise (exercises to build muscles), pay more attention to keeping your back straight, so that no injury occurs.
Variations (exercises to build muscles)
Single leg deadlifts- In this variation, perform a deadlift with one leg raised, which improves your balance and strength.
but pay attention
To build muscles, it is not only important to do exercises (exercises to build muscles), but also to eat right. You have to eat protein rich diet like pulses, eggs, chicken, fish, and cheese. Apart from this, also take care of hydration and drink enough water. You can increase muscles only with right diet and exercise.
Also read – Do these 5 exercises in bed and get rid of winter weight gain
