Here’s how to build muscle & fit in the comfort of your home, no special equipment is required for build muscle


Simple easy 6 exercises for building muscle without any equipment

Simple easy 6 exercises for building muscle without any equipment

1. Running or walking

Running or walking

There is no need for expensive treadmill or elliptic, just a good pair of two legs and walking shoes. Los Angeles fitness trainer and Dr. Co-authors Ashley Marriott with Mark Pulsen says, “If you focus 80 percent of your energy on cardio, you’ll change your body.”

“Look at the runners and cyclists, they are not training in the place, they do cardio, cardio, cardio.” Marriott says. “The people you see in the magazines are wonderful stomachs, runners, swimmers, athletes They are not doing a bunch of crunches, how they became so lean? Their diet is clear, and they get huge amounts of calorie expenditure in their cardio.

Marriott is a big advocate of a trick: When you work cardio, then drag your navel into its original. Even when you walk or walk, do not focus on cardio, think about your stomach and pull it in. You will see more power than that

To do: Walk on a quick clip or try running slow for the start of 15-30 minutes Add to weekly increments of 5-10 minutes.

2. Squats

Squat is one of the best exercises you can make to progress in more difficult versions oSquatsver time; And in the meantime, fix your form for best results

To DO: Keep your feet separate from the shoulder and keep your hands in front of your head directly, start by bending your hips and butt back and bending on the knees, keep your back in this neutral state throughout the movement, straight forward See and place your chest on top and back. You should be as low as you are, and then driving through your high heels, you should go back to the starting position, during exercise, you should stay on your high heel. (The difference above this figure is the jump bar.)

3. Push-ups

Push-ups are the full work of the chest, shoulders and muscles Tryps core of the building. They are a lot, so do not ignore them.Push-ups

TO DO: Keep your hands on the floor slightly wider than your shoulders quarter or less of it unless you touch the chest almost flat. Add a few drops of your Glus together and put it on your stomach tense as you lower your body and increase. Keep elbows to protect the shoulder near the sides

If you can not do a flexion of arms, then a knee that is easy to change the movement is left in the flexion and the floor, or is that it is easy to work the flexion of arms from flexion. Using the technique of a wall until you keep your hands above the width of those on the wall, squeeze the core and return to the press on the top floor.

4. Crunches

They help with base strength and ductile your abdomen, but do not obsess. They should be a small part of a general plan to develop core strength, which is important for building total body strength and muscles. “Women who have about six packs as they are sometimes unrealistic, and if given to tell me they have a healthy body mass index, and look good, it may be their genetic makeup that a pack of six will not “. And no matter what.

To do this: to rest or lie down the surface of the carpet in a matte. Bend your knees to yCrunches our feet flat on the floor. Arms crossed in front of the chest. Lateral movement of the extreme ceiling use the abdominal muscles and pause to take your shoulders. THIS floor as your back to lift the closure can not cause strain on the back. Exhale and contract the stomach to rise. Inhale and slowly lower lower back flat shoulder then. Do not just plop back; To control movement. 10 Go to the set in three sets.

5. Walking lunges

Thigh thigh muscles are great for building Marriott says.

To do this: Taking a standing position, in addition to the feet wide hip, became a big sWalking lungestep forward with the knee in the 90 degrees. Keep your knees at your shoulders above your ankles and hips. Take a step further and fatigued when repetition. Go to the 10 three series with each leg. On the other hand, cardiovascular exercise is like looking for work are hiking or walking and cardio to combine with work standing up the stairs in your home.


6. Tricep dips

Marriott says, “Then, the back of the hand is a place where the women hold the load genetically, and it may be the last place that some women lose weight, get calories and get more cardio,” says Marriott. .

To do: You do not need to use a dip machine or weight, but instead, use your body weight. Sitting on the edge of a chair, keep your hand on the edge of the seat, keeping your knees while pointing forTricep dipsward. With the feet and feet moving in the 90 degree position, the shoulders are down and the elbows are close to your side, gradually fold the elbow in the 90 degree angle, reduce your butt towards the floor, wait and sit , Putting pressure on the heels of your hands, try two sets of 10 or triceps exhaustion.

And remember: Before starting any exercise routine, check with your doctor






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