How to Build Muscle at Home Without Equipment

Are you tired of being a skinny guy, looking how to build muscle at home without equipment in other hands thinking you need an pricey gym membership or fancy system to build muscle and workout successfully, however effects are feasible just by means of using your very own frame weight.

how to build muscle at home without equipment

How to build muscle at home without equipment


Here are the most important and major ways to build muscle at home without equipment, just with this bodybuilding exercises.

how to build muscle at home without equipment

Push-ups



Push-ups work your chest, shoulders, triceps and core for a complete muscle-building exercise. They’re a major deal, so don’t neglect them.


To practice:


Place your hands on the ground slightly wider than shoulder-width apart and lower yourself until your chest almost touches the floor.  How to build muscle at home without equipment


Squeeze your glutes together and tense your abs as you lower and raise your body, Keep your elbows close to your sides to protect your shoulders.

If you can’t do a push-up, it’s easy to modify doing the same movement with your knees bent slightly and remaining on the floor, or work up to push-ups by starting on an incline.

How to Build Muscle at Home Without Equipment


Use the same technique above against a wall, Place your hands just beyond shoulder-width on a wall, tighten core and press up and lower back to the floor.



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how to build muscle at home without equipment

Running or walking



No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes.


 “If you focus 80 percent of your energy on cardio, you will see your body transform,” says Ashley Marriott, a Los Angeles-based fitness trainer and coauthor with Dr Marc Paulsen of “Dump your Trainer.”

“Look at runners and cyclists; they’re not doing spot training, they do cardio, cardio, cardio," says Marriott.  How to build muscle at home without equipment


"Most of the people you see in mags that have amazing abs, they’re runners, swimmers, athletes; they are not doing a bunch of crunches. 


How they got so lean? Their diet is clean, and they get a tremendous amount of calorie expenditure in their cardio.”

how to build muscle at home without equipment

Marriott is a huge advocate of one trick: when you do cardio work, pull your navel into your core, Even as you walk or run, don’t just focus on the cardio, think about your abs and pull them in, You’ll see increased strength from that.

To practice:


Try walking at a quick clip or running a slow jog for 15 to 30 minutes to start, Add in increments of 5 to 10 minutes weekly.

Bodybuilding exercises at home


how to build muscle at home without equipment

 Squats



Squats are one of the best exercises you can do, It’s easy to progress to more difficult versions over time; and in the meantime, perfect your form for best results.

how to build muscle at home without equipment


To practice:


Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head. 


Begin by pushing your hips and butt back and bending at the knees, Look straight ahead and keep your chest up and back flat. 


Your back should remain in this neutral position throughout the movement, Squat down as low as you can and then pop back up to the starting position by driving through your heels.  How to build muscle at home without equipment

how to build muscle at home without equipment


Weight should remain on your heels throughout the exercise. (Pictured above is a variation, the jump squat.)

how to build muscle at home without equipment

Crunches



They help with core strength and may tone your midsection, but don’t obsess, They should be one small part of an overall plan to develop core strength, which is important for overall body strength and muscle building.


“Women who want a six pack may be unrealistic sometimes, and I have to tell them, if you’re at a healthy body mass index, and feel good, maybe your genetic makeup is not going to give you a six pack.”

To practice:


Lie on a mat or carpeted surface for comfort, Bend knees so feet are flat on the floor, Cross arms in front of chest. 

how to build muscle at home without equipment



Lift your shoulders towards the ceiling using your abdominal muscles and pause at the peak of the movement. 


Don’t lift your entire back off the floor, as this can cause back strain, Exhale and contract abs as you go up, Inhale and ease slowly back down until shoulders are flat on the floor. 


Don’t just plop backward; control the movement. Go for two to three sets of 10 to start.


Bodybuilding exercises for beginners

how to build muscle at home without equipment

Walking lunges



Lunges are great for building thigh muscles says Marriott.


To practice:


From a standing position, feet hip-width apart, take a giant step forward with knee bent at 90 degrees, Keep knees over ankles and shoulders over hips.

how to build muscle at home without equipment

Take another step and repeat until fatigued, Go for three sets of 10 with each leg. 


Also look to cardio work, like hiking or walking up and down steps in your house to combine leg work with cardio.


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how to build muscle at home without equipment

 Tricep dips




“Again, the back of the arm is a place where women carry weight genetically, and that may be the last place that some women lose weight, so watch calorie intake and get more cardio,” says Marriott.  How to build muscle at home without equipment


To practice:


You needn’t use a dip machine or weights but instead, use your own body weight.


Sitting at the edge of a chair, place your hands over the edge of the seat, keeping knuckles pointing forward. 

how to build muscle at home without equipment


With legs out in front bent at a 90-degree position and feet pointing ahead, shoulders are down and elbows are close to your side, slowly bend elbows into 90-degree angle, lowering your butt towards the floor. 


Pause and return to sitting, keeping pressure on the heel of your hands. Try two sets of 10 or until triceps fatigue.


Exercise precaution


Begin your exercise program slowly with low-intensity exercises.


Wear appropriate shoes for your activity.


Warm up before exercising, and cool down afterward.


Pay attention to your surroundings when exercising outdoors.


Drink water before, during, and after your workout session, even if you don’t feel thirsty.


Dress appropriately for the temperature outdoors, or opt for an indoor activity if it’s very hot or cold.


If you have specific health conditions, discuss your exercise and physical activity plan with your health care provider.

how to build muscle at home without equipment

Always remember: 


Before starting any exercise routine, check with your doctor.


Most people don’t need to check with their healthcare provider first before doing physical activity, However, you may want to talk with your healthcare provider if you aren’t active and you want to start a vigorous exercise program or significantly increase your physical activity. How to build muscle at home without equipment


how to build muscle at home without equipment

Your activity level is an important topic to discuss with your healthcare provider as part of your ongoing health care.
How to Build Muscle at Home Without Equipment How to Build Muscle at Home Without Equipment Reviewed by samuel mbagwu on 11/12/2018 09:19:00 AM Rating: 5

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