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Ways to build muscles at home and food guidelines

za.studio.opera.com
2020-07-28 11:09:06

You can build muscles at home without equipments but do you know weights help in building them? Certainly you can still build muscles at home without equipments. For beginners, they will start to see muscle build up withing eight weeks and a strength of routine Kicks in.

Guideline

๐Ÿ”นEat breakfast

๐Ÿ”น Eat three hourly between meals

๐Ÿ”น Eat protein in all meal to boost muscle growth

๐Ÿ”น Eat fruit and vegetables each meal you have

๐Ÿ”น Eat healthy fats

๐Ÿ”น Drink water

๐Ÿ”น Eat whole food ninety percent of time

Exercises

๐Ÿ”น๏ปฟDo wide press ups

Perform a standard press up with your hands wide open.

Reps of 10 to 15 with 3 sets for 60 seconds.

๐Ÿ”น Spider man press ups

Get up on a traditional press up position and kick one leg near you elbow and repeat on other side.

Reps of 10 to 15 with 3 sets for 60 seconds.

๐Ÿ”น Squads

Make a sit down position and stand up making a 90 to 45 degrees angle with the floor.

Reps of 10 to 15 with 3 sets for 90 seconds.

๐Ÿ”น Langes

Stand up right and bend on one leg making a 90 degree with the floor and repeat with other legs. Make sure the pain is felt on the upper muscles not one knees or joints.

Reps of 10 to 15 sets of 3 for 60 seconds.

๐Ÿ”น Donkey kick

Get on your hands and knees down and kick back with one leg lifting it up a little bit and feel the burn on your buttocks.

Reps 10 to 15 sets 4 for 60 to 90 minutes.

๐Ÿ”น Go for a run or walk

๐Ÿ”น Do crunches for 10 to 15 reps with set of 3 to 4 for 60 seconds

Lie on your back and lift your upper body and go back to initial position. Strengthen your core.

Reps of 10 to 15 with 3 sets for 90 seconds.

๐Ÿ”น Tricep dips

Sit on the edge on your chair place hand on the chair and the go down on the floor and go back to sitting position.

Reps of 10 to 15 with 3 sets for 60 seconds.

There's lot of exercises around the internet to help you build muscles and tone your body. Just have time to do them.

Please share and comment.

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