Are you one of those people who can barely find some free time to relax from their busy daily schedule, let alone go to the gym? Not to mention the fact that you already hate going to the gym. We have the perfect solution for you, that will both save you time and make your workouts fun.
What about training in the comfort of your own home?
Most people nowadays are simply too preoccupied with work and family that they barely find time to take care of their physical health. There are some who strive to pack in short workouts in the time they have left and most of the time those half-hour workouts are simply not enough to stimulate optimal muscle growth. This is why training at home seems like a pretty viable alternative.
Of course, you might have another reason for why you prefer training at home, but for most people training at home could prove to be the most optimal environment for long-term muscle growth. In this article, we present you with 5 exercises that will give you the most bang for your buck and trigger solid muscle growth, or at least help you maintain your muscle mass. The only two things you need are some extra space and dedication. These are the movements:
Some people say that doing push-ups is too easy, but for beginners, they are one of the best movements which target all of your muscles and trigger muscle growth. They engage the chest, triceps, and shoulders. Mostly stick to standard push-ups, with your hands placed slightly wider than shoulder’s width. Do as many sets or reps as you wish and use proper technique.
Pull-ups and chin-ups engage multiple muscle groups in your body at the same time, which is why they are called compound movements (push-ups are compound exercises too). They are extremely effective exercises for building muscle and doing them consistently will quickly give you visible results.
The main muscle groups targeted are the lats, the biceps, rear delts, lower back and the core. Grab the bar with whatever grip width you prefer and pull your body up until your chin passes above the bar. Do as many sets and reps as you wish to failure. This can be a pretty hard movement when you try it at first but with dedication, you will inevitably get stronger. If you feel that using a wide grip is too difficult, do them with a closer grip. When you do them like this, you will also stimulate the biceps more.
As with pull-ups, dips also target multiple muscle groups at the same time. You will need a chair or anything with a flat surface which you will use to push yourself up from, with your feet placed on a bench or on another chair in front of you at the same height. Bend the elbows at a 90-degree angle and lower yourself down. Hold this position for two seconds and push back again. Go for as many reps as you can.
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Yoga on a mat
This may be the weirdest choice in this list since it’s not a bodybuilding movement per se, but yoga still has an essential role in triggering optimal muscle growth. It’s one of the greatest ways to build your core. This is especially true for women, who can easily develop a six-pack with various yoga exercises. You could try the boat pose or Navasana, Setu Bandha, Sarvangasana, Supta Padagustasana, half boat or belly crunch. All of these are different poses that can help you get shredded abs.
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And the last on our list, but certainly not the least are lunges. They are a great unilateral exercise, which can really work your butt, quads, and hamstrings. You can also substitute them with some squats. When you do them, keep the shoulders down and the arms at the sides or wherever you feel they will best help you keep your balance. Look forward and keep yourself upright and rigid. Keep the back and core rigid as well.
Finally, take a step forward with on lunge and keep your foot pointing forward with your back knee bending and extending the leg behind. Do not touch the ground. Gradually go back to the starting position and then do the same with the other leg.