How can I increase muscle strength and endurance if I don t have enough gym equipment at home?

Ways to build muscles at home.

A little bit of my experience.

I also like to practice at home when I have nothing to do, and most people train muscles, basically to train arms, abdominal muscles and chest muscles, because these places are easier to practice, and it is easier to reflect a toned body.

You don't need any equipment at home, you can do push-ups and sit-ups every day to train your abdominal muscles, pectoral muscles and part of your arms, or you can buy dumbbells to train your arms alone.

It's important to note that it's not the same as building muscle.

** Is low exercise intensity, long time; To train muscles, you have to train for a short time until you are exhausted.

For example, push-ups are not prescribed the number of times you do each time, but until you are really weak at the fastest speed, rest for two minutes and then repeat, usually 3 times.

I've been doing this at home for more than two years, it's simple, it works well, you can try it too.

Simple fitness equipment such as dumbbells and pressure bars can be bought at home to practice, and other individuals do not feel that they are needed, of course, if you want to achieve good results, you must stick to it.

Dumbbells, sit-ups, abdominal back muscles and the like. It's best to do it consistently, as it will help build muscle.

pectoralis major, deltoid, and triceps. b.Start Location:

Lie on your back on a flat bench with your feet flat on the floor. Hold the dumbbells with your palms straight up. c.

Action process: make the two straight arms open to both sides, slowly bend the arms, the dumbbell falls vertically, and when it falls to the lowest place, it is to do the upward push action, and exhale when pushing up. Then push up to the open position and repeat.

d.Training points: Do not arch your back and hips or hold your breath, this will make the muscles lose control, which is dangerous Lying flat dumbbell flying bird a

Focus on the pectoralis major and deltoid muscles. b.

Starting position: Lie on your back on a flat bench with dumbbells in each hand facing each palm and push up until your arms are straight and supported above your chest. c.

Movement process: Drop the dumbbells in both hands parallel to the sides, bend the elbows slightly, and the dumbbells fall until you feel the muscles on both sides of the chest have a full stretch, and make the upper arms fall below the shoulder level. When the dumbbells fall, inhale deeply.

Hold the bell and exhale as you lift it back to its original position. d.Training Essentials:

If the arms are straight when the dumbbells fall to the sides, it will be difficult for the chest muscles to get the dumbbell press aFocus on the parts to be exercised: This movement works the large muscle groups in the upper part of the torso.

For example: deltoid, trapezius, upper pectoralis, triceps, and upper back. b.

Start position: Hold the bell in both hands on either side of the headAction process:

Push the dumbbells up with both hands vertically until your arms are straight. Then slowly lower it to the starting position. d.

Training points: Dumbbells have a lot of freedom in grip than barbells. Side-level lift a focus on the workout area:

Lateral deltoid mid-fascicle site. b Starting position: Stand naturally, hold dumbbells in each hand in front of the pituitary body, bend your elbows slightly, and move your fists forward.

c Action process: Hold the bell to both sides at the same time until it is raised to the height of the head. Then, slowly follow the same path back to the original position and repeat.

D Training points: In the process of lifting and lowering the bell, the elbow and wrist are always slightly flexed, which is more effective for the contraction of the deltoid muscle. As the dumbbells are lifted to the sides, turn the wrists up slightly higher than the thumbs until they reach their highest position.

When the dumbbell falls, turn the wrist back again. "Forward raise" with dumbbells or barbells A focuses on the areas of work: upper chest and anterior deltoid muscles.

b Start position, stand naturally, hold the subbell in each hand or hold the barbell in front of the legs. c Movement: Lift the dumbbell or barbell forward and upward (elbow slightly bent) until it is parallel to eye level.

Then, slowly put down the restore and repeat. D Training points: If you use dumbbells, hold the bell in front of your body with your fists forward.

This method is to concentrate on the anterior deltoid muscle tract alone. I wish you a happy fitness and early success, if you still have fitness questions, you can ask or find this coach to answer I feel that it is helpful to you, I hope you can choose as the [satisfactory answer] Thank you for your encouragement and support to our team.

Thank you for the trouble to adopt!

Always want to be fast, no! You're fast, those bodybuilders aren't practicing for nothing.