Home More advice Nutrition & Fitness
what is the best way to build muscle? what is the best workout?
Here are some important home workouts to build muscle without equipment. Include them in your everyday workouts and increase your muscles and your strength.
Keep your hands and feet shoulder- width apart, and raise your hips to form an inverted V. Lower your shoulders and keep them away from your ears, so that your chest is between your hands as you bend your arms. Move in a gliding motion till you straighten your arms and bring your chest up. Your hips will then be positioned just above the floor. Complete the movement by reversing the glide and raising your hips right back up. This targets the chest, back, shoulders and core. 2. Dips Dips are great for triceps, shoulders and chest muscles. Start with bench dips and move to the next level. Here is how you do it.
Start by holding your body at arm’s length keeping your arms locked right above the bars. Take a deep breath and lower yourself downward. Keep your torso upright keeping your elbows as close to the body as possible. This helps work the triceps muscles. Lower yourself till you form a 90-degree angle between the upper arm and forearm. Breathe out pushing your upper back up using your triceps and bringing your body back to the position you started with. 3. Split Squats Build Muscle at Home
Split squats are certainly one of the better body-weight exercises for your leg, activating most of the leg muscles such as the quadriceps, glutes, and hamstrings. Here is how you perform the split squats.
Place the toes of your right foot on any of the following props, bench, stair or chair, all the while keeping your leg straight. Keep your left foot as far as possible so when you move your hips down, your knee is right over your ankles. Lower your pelvis toward the ground by bending your left knee, squeezing your right glute. Straighten your left knee by pressing your left heel into the ground. Do 15 reps before switching on to the other leg. 4. Deep Reverse Lunges Lunges work on the quadriceps, it involves muscles such as the glutes, hamstrings, calves and core muscles, making them an all-important exercise for the lower body. Here is how you can do it.
Start by keeping your feet together. Step your right foot back into a deep lunge. Ensure your left knee is right over your ankle. Keep your right foot forward and return to the starting position. Repeat the exercise by lunging the left foot back. This completes as one rep. 5. Crab Walk Crab Walk works your torso and core using your own bodyweight as resistance. This also tones up your back, shoulders, arms, core, legs, and hamstrings! Here is how you can do it.
Start by sitting on the floor and keeping your feet hip-distance apart right in front of you and keeping your arms right behind your back and your fingers facing Lift your hips off the floor and try and brace your abs. Now start walking forward with your left hand leading the way followed by your right foot and then consequently your right hand followed by your left foot. Walk as many steps as there is space. Then slowly walk back. Walk as many times as possible within the stipulated time and space.
Follow the workout below. With each exercise, pick a weight that you can do for the number of reps indicated before you fail to do another repetition of the movement. Do the workout 2-3 times a week with at least one or two days rest between each workout.
* Warm Up sets (perform each exercise first with light weights first to ensure you don't injure yourself) * Pushups: 3 Sets of 20 (if too hard, try on knees) once you are good at them try adding more gravity, it makes more challenging * Bench Press: 3 Sets of 10 reps * Leg Extension: 4 Sets of 8 reps * Military (Overhead) Press: 3 Sets of 11 reps * Barbell Rows: 4 Sets of 10 Reps * Biceps Curls: 3 Sets of 12 Reps * Crunches: 5 Sets of 20
It depends on the results you want to achieve. Working out and body building is like sculpting.
Do you want a lean toned body? A nice Core? Bulging Muscles?
I suggest you invest in the book "The Home Work Out Bible" It's full of different muscle workouts and you can put together a workout tailored to your own needs.