3 Muscle-Building Exercises At Home
If you don’t have the conditions and the time to go to the Gym center, the 3 following simple exercises will help you gain muscle fast and get the perfect body as desired!
Push-up is a common exercise in increasing muscle. It affects mainly in the chest, shoulders and biceps that help the muscle develop quickly.
- Get into a high plank position.
- Lower your body until your chest touches the ground while inhaling.
- Exhale as you push back to the starting position.
- Stop at the top position for a second.
- Repeat for 10 to 20 times or as many as can be done.
Note: At a high level, you can put your feet on higher surfaces, example: put your feet on a chair in order to focus heavily on chest.
- Lie on your back on the floor with your hands behind your head. Don’t put pressure on your neck. Lift your shoulders up.
- Raise you leg up with the knee bent at 90 degrees, the lower leg is parallel to the ground. This is the starting position.
- Now lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. And then touch your left elbow to your right knee.
- You've now completed one bicycle crunch. Repeat 15-20 times, rest one minute, and then continue.
- Stand straight with feet apart at shoulder width.
- Hold a dumbbell.
- Slowly lower your hips down in to a squat position while inhaling.
- Keep squat position about 3 seconds, and exhale as you slowly stand up.
- Repeat 15 - 20 times, rest 1 minute and then continue.
- Exercise regularly in moderation.
- Create an optimal balance between training and rest.
- Apply a healthy, scientific and nutritious eating.
- Get enough sleep 8 hours per day.
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*** Good luck ***
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