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Tips to Build Your Muscles at Home

Articles 18 Jan 2018

Building your muscles at home is pretty effective without going to the gym using expensive equipment. All you need is commitment and consistency. Here is what you can do.

1. Running or walking

You don’t need treadmill to do this. Running shoes is all you need. “If you focus 80 percent of your energy on cardio, you will see your body transform,” said Ashley Marriott, a Los Angeles-based fitness trainer. Let’s take a runner and swimmer for example. The y don’t do much crunches. But, why they have a lean body? They do the right diet and they burn their calories in their cardio. Try to run or slow jog for about 15 to 30 minutes for starter. Add in 5 to 10 minutes every week.

2. Squats

Squats is the best exercise that you can do. 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. Weight should remain on your heels throughout the exercise.

3. Push-up

Push-ups work your chest, shoulder, and tricep to complete your muscle-building. Push-up is one of the most important thing to do, so don’t skip them. Place your hands on the ground slightly wider than shoulder-width apart and lower yourself until your chest almost touches the floor, up your body, repeat the moves.

4. Sit-up

Lie on a mat or carpeted surface for comfort. Bend your knees along the floor. Cross your arms in front of your chest. 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. Go for two to three sets of 10 to start.

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