- by Medikoe Health Expert
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- Feb 09 2017
Muscle Building At-Home
For the ones that don’t have time to hit the gym or don’t have the equipment, here are some exercises that you can try at home to build you muscles.
Stand with your feet apart and put your arms stretched out. Push your hips and but back and bend at your knees. Make sure your back remains flat throughout the exercise and your head and chest help straight. Bend as low as you can and then lift yourself back to the starting position.
This works on your back, buttocks and leg muscles.
Might be a little difficult to practice, push-ups work on your chest, shoulders and the core. Place your hands on the ground slightly apart such that your upper body weight rests on the arms and elbows are close to the sides which protects the shoulder. Now, lower your body till the chest almost touches the floor then raise the body back up. While raising ensure your gluts and abs are tightened.
This exercise works on your core strength and helps in toning the mid-section of the body. Lie down on a mat with your knees bent such that your feet are resting flat on the floor. Lock your arms behind the head and slowly lift the upper half of your body towards the knees hold for a few seconds and then slowly retract as you inhale and relax your body back to the floor.
- Tricep dips
Sit near a chair with the hands placed at the edge of the seat and keep your knees bent at a 90° angle. Slowly bend your elbows towards a 90° angle by moving your buttocks towards the floor. Pause for a few seconds before returning to the sitting position.
This is one of the most important aspects of muscle and stamina building. Be it walking, running, any other sport or swimming, cardio is important for stimulating the entire body. To increase your strength, instead of focusing on your cardio, focus on strengthening your insides by pulling your navel into the core and tightening the abs while doing cardio.
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