In the public’s mind, building muscles has always been done by going to the gym and using equipment, but in fact, we can also achieve muscle building at home. Some people think that exercising at home without fitness equipment will be very ineffective, but we can also use something at home to help us exercise. So what do you think are some home muscle training exercises? Let’s go take a look below!
Chairs have always been one of the necessary pieces of furniture for every household. Not only that, chairs are also very versatile, which makes it easy to exercise at home sometimes. Can be used. In fact, there are many chair-like equipment in the gym, such as shoulder press chairs and flat benches. The chair used when exercising at home is to arrange the chair to look like these two pieces of equipment. The back of the chair can be used as a stand. However, it should be noted that the chair is not a professional exercise equipment after all, and the floors in many people’s homes are slippery, so safety must come first.
What are the home muscle training exercises
Body-weight shoulder press
< p>An action similar to push-ups, except that the lower body is raised using a chair to exert more force on the shoulders. Pay attention to the locking of the hip joint, and it is also very good for core exercise.Jumping step
It is a very comprehensive action for training legs, but it will be a little simpler without the pressure of dumbbells, so you can choose to squat and then jump up. Improve leg power and explosive power. But beware of slippery floors and remember to do one side the other last night.
Push-ups
This is quite difficult and girls should not be able to complete it. But girls can choose to do push-ups with both hands on a chair, which will also reduce the difficulty to a certain extent.
The supported leg raise
is a great exercise for your core.. It has a good stimulating effect on the abdomen, triceps of the arms and forearms. Try to avoid body shaking to achieve better stimulation.
Dips and extensions
The best exercise for triceps and lower chest. The main thing depends on the degree of inclination of the body. Leaning forward will exercise the lower chest better, while the vertical body will exercise the triceps better.
Leg raises and abdominal curls
Support your upper body, sit your buttocks on the chair, then stand up and raise your legs at the same time to achieve the effect of exercising the abdomen.
The reverse row
requires a relatively strong stick to replace the barbell, and the back of the chair acts as a support. This action is very good for stimulating the back. If you can't do pull-ups, you can use this action as an alternative to exercise. But try to feel the force in your back to avoid working your chest.