(Muscle Building Home Workout ) Now a days every one wants a good muscles but not having a enough time to go gym because of busy life style, but you can build up muscles at own home without gym you can buildup good muscles effectively and efficiently.
There are three ways to perform workout at home .
1 body weight workout.
2 workout with dumbbells.
3.Resistance band workout.
Important factors for build up muscles.
Cardio and weight training both workout is important , you need to lift more an more weight day by day.
Make your workout challenging, increase the no of sets and repetition as per your strength ,its all about your will power.
Also take an proper nutrition and protein rich diet.
These all the workouts you can perform any where .
Muscle Building Home Workout.
1. Hindu pushup.
In this pushup you can train multiple muscle groups , like shoulder , chest, triceps, biceps.
This pushups helps to improve spine flexibility , increase muscle and muscle strength.
Indian wrestlers also do this pushups to maintain power, strength and muscle.
This is an full upper body workout in single exercise.
How to do it.
1.go to the plank position with hands slightly wider than shoulder width apart and feet together.
2. take your hips up and hands straight on the floor see downward to your legs make an triangle shape.
3. start taking down your hips and press down your chest. like you dive down to the water.
4. standing up your upper body with take down your lower body part straight on the floor.
5.than push back to the starting pushup position.
6. 10 -15 repetition in 1 set perform 2-3 sets.
2. Diamond pushup.
This is an best Muscle Building Home Workout.
This is an effective pushup for your triceps muscles and also its work on your upper chest.
How to do it.
1.Make a diamond shape on your hands to the floor .
2. Go to the push up position. hands slightly wider than shoulder width apart and feet together.
3. Start moving down your chest to the floor . bent your knee back , feel a weight on the hands .
4. Hold a sec and then moving up your chest with straight hands .
5. Look in front of your head while your performing the pushup.
6. Do 10-20 repetition in one set do 3-4 set.
3.Hand stand pushup.
This is an one of the best shoulder workout , if you want a wider and bold shoulders than try it out.
Its a good workout for strength and muscles building. its good for your upper body.
Try to do this workout in the morning ,handstand push up direct getting a blood circulation into your head .
How to do it.
Perform it on mat and yoga mat. make sure your neck and head safety first.
1. Take down hands on the floor in the front of wall.
2. Then throw your legs up to the wall and try to do in one movement.
3. Your hands slightly out to your shoulders.
4. Make sure your body posture is straight to the wall.
5. Start down your head in controlled way.
6. Make sure you divided your body weight in both hands.
7. Do 5-10 repetition in 1 set do 2-3 set.
4. Four arm Towel twister.
In this workout you build your four arms by using a towel. its an best weight less workout it is effective and best workout to build four arms ,you can train any time any where.
How to do it.
1.Hold a towel in the shoulders width.
2,than rotate both hands in opposite directions.
3.do continuously 50 to 100 times.
5.pull ups & chin up.
This exercise is effective for your back muscles and its full on upper body workout.
This workout helps to build your lats muscles and increase width of back.
You can perform at your home and any were you just need to find out a hanging bar.
How to do it.
1.Stand up your both hands and grab the pull up bar , make sure hands are slightly wider to the shoulders.
2. Than hang on the bar , for better movement and balance you can cross lock your both legs in back on you.
3.Start pulling up your chest to the bar ,and try to your chin keep touching the bar while you can perform.
4. You can perform in a slow and controlled way to better results.
5. 10-20 repetitions perform 2-3 sets.
6.Side plank hip dip.
Plank is an most effective workout for your core ,under this workout you makes your core stronger and get in a good shape.
Its challenging but if you can perform a normal plank in 1 minutes ,than you can easily do it.
How to do it.
1. Firstly take a side position and then press up your body in single arm with the help of your legs also maintain a good body balance.
2. Hold an a seconds
3. Make sure your elbow is straight to the shoulders.
4. Slowly start down your hips to the floor.
5. Go back to the first position.
6. Do 10-20 repetition 2-3 sets.
7.Squats.
It is an best workout for lower body also good for you joints and helps to increase lower body strength.
This workout increase a testosterone level natural in our body and testosterone help for put more muscle mass.
Perform 1 and 2 days in an week.
How to do it.
1.Take a straight standing position and open your legs slightly.
2.Bent your knees keep your chest up drop your weight in both feet and then
3.Push your hips back ,keeping your body down in chair position.
4.Shift your body weight on thighs, hold an a seconds.
5.Go back to the starting position.
6.Remember your knee is not over come in your leg fingers, while performing the exercise.
7. 10-20 repetition 2-4 sets.
8. Staggered hands push up.
In this push up you train all three groups of chest upper chest ,middle chest, lower chest.
This workout is also effective to arms biceps and triceps and shoulders.
It is also an full upper body workout.
In this push ups you need to change a three positions and perform 1 repetition each one.
How to do it.
1. Go to the pushup position and than push the chest down and then comes back to the normal position.
2. Than take a first hand slightly back to the another hand ,around 20 to 25 cm .than start pushing down your chest hold an seconds and back to the position.
3. And than replace your hand in normal pushups position.
4. And than perform 1 rep in normal pushup.
5. And this time take slightly up your second hand around 20 to 25 cm. than start push down your chest hold a second and go back to the position.
6. Do 15-20 repetitions 2-3 sets.
