Many people are so busy that they just can’t find the time to go to the gym for their workouts. You have to pay a lot of money to go to the gym and you can cancel the annual contract request which can be followed by retirement fees etc. I think that wasting a lot of money in the gym. Because 80% of those who are members of a gym is not going to do workouts.
With this instructive, I will tell you how to perform workouts at home without any tools. In most cases, your body is the best tool for you.
Here are some of the Home workouts without equipment to build muscle:
Step 1: Plan your routine
You don’t want to participate in workouts every day. Your body needs to recover, So you should refrain from doing workouts on your shoulders and neck on Mondays. So that you can exercise again from the next day, take some cardio on Tuesday and exercise your legs on Wednesday. Thus continue your workouts slowly.
This way the different body parts can restore muscle size and be ready to start breaking down again in the next week. I would always recommend taking a break 1 or 2 days per week. Some people just keep it closed on Sundays. It depends on your personal goals and experiences.
Step 2: Exercise for your upper body
There are different types of exercises for the body. Which you can practice without any tools. Check out the list below and practice these with your routine.
Highlighted above: This is my favorite exercise. You can do push-ups in many different ways: regular, military, diamond, wide, denial, etc. never be afraid to push-ups.
Chair Dips: Another great exercise for your aimed at the triceps area (behind the arms).
Plank: There are also many variations in this exercise. You can do a Plank exercise for just one minute. There are many ways you can do plank exercises.
Arm Circles: This exercise may seem easy to you. But after a while doing arm circles you will start to feel pain in your muscles. But this is a great way to stretch your muscles.
Step 3: Exercise for your legs
Never forget to do leg exercises. Leg exercises are the biggest exercises in the body that make it easy to strengthen your leg muscles. So if you start leg exercises. Then your body will start burning more calories.
Here are some leg exercises:
squat: Squat: Yes, friends! You can do a jump squat to get strength in your legs. You can do slow and steady squats or speed squats to get your heart rate up.
Lungs: If you do leg exercises, your lungs will become enlarged. There are several ways to enlarge the lungs. Regular Running, Hard breathing every morning with fresh air, etc.
Wall Sit: You can start Wall Sit for 10 seconds at a time and it can take a minute or more. When you are doing this Wall Sit, make sure that your hands do not touch your feet and do not bend your knees at a 90-degree angle.
Jumping Jack: The jumping jack is a great way to improve mobility through multiple joints. It can improve mobility in our shoulders hips and thoracic spine. It’s also a great way to work out and challenge our cardiovascular system to perform.
Raise calf: Raise calf: Raise calf is another part of the body that is not given much attention. This exercise should be done slowly or fast for different results.
The bicycle exercise: This is not just a leg exercise, it helps you reduce your belly fat. If you do bicycle exercise every day then you can reduce your body fat very fast.
Step 4: Exercise for your core
There should be more motivated to do a core workout. If you strengthen your core with regular core exercises, you will build a strong body that will benefit you for life.
Choose from the following exercises:
Plank: While the planning variety is great for weapons, it’s amazing for the core.
V-Bend: This is a great exercise. You can do reps or hold it for extended periods to feel the burn.
Scissors exercise: You’d be surprised if you didn’t do this exercise! It will burn so well! Be sure to hold your reps for 3 to 4 seconds before you switch your legs.
Step 5: Combining exercises for a complete physical workout
Full body exercise is a great way to work out multiple muscle groups at the same time. This will not only save time, but it will also burn more calories. The key to exercising the whole body is to do them very quickly with a little less time between sets (and restorations) in just 20-30 seconds.
Squat Jump: This exercise not only works your legs, but you are burning your calories by jumping in the air.
Dumbbell squats or lunges: You are working your arms while practicing the legs. You can use water bottles instead of dumbbells.
Push-up with raising the leg: This exercise works the arms as well as the thighs and buttocks.
Overhead Medicine Ball Slam: This exercise works the arms, shoulders, and even the thighs. Although I don’t concentrate on any equipment exercises, I added it here because it’s a great exercise and you only need to get a medicine ball and include it in many other exercises at home.
Burpees exercise: The burpee may look like an intimidating exercise. The burpee is also an exercise that’s easy to modify and combine with other workouts so you work the body in many ways.
Step 6: Safety Rest
Always make sure to stretch your workouts before and after. You need to relax your muscles so that you don’t hurt yourself. If you use weights at home, be sure not to start small and increase as you go.
For example, if you can’t push-ups regularly, go to your knees so you can prevent low weight. As you get stronger, you will be able to gain weight or intensity during your workouts. Do not try to be a hero and hurt yourself.