First of all, let's answer the question, can you build muscle without going to the gym?
The answer is yes, you don't have to go to the gym to build muscle. You can also have a great workout at home with the right exercises.
The respondent used to be an avid fitness enthusiast and has some knowledge about fitness. Let's discuss ways to get fit at home.
First we need to know the science of muscle growth. Described simply, it is the process by which muscle fibers are damaged by weight-bearing and then re-heal to become thicker. So, according to this principle, when we carry out muscle building training, be sure to combine labor and rest, you can practice one rest one (training one day rest one day), or practice one rest two. To give the muscles time to heal and grow thicker.
Again discuss the ways we can work out at home.
One, without equipment
Commonly used methods without equipment are push-ups, "ab rippers", pull-ups and so on.
Push-ups mainly work our pectoral muscles and the biceps and triceps of our arms. When doing push-ups, if the distance between our palms is roughly the same width as our shoulders, we can mainly work on the outer part of our pectoral muscles, while if the two palms are closer together, we can work on the inner part of our pectoral muscles, and the upper part of the pectoral muscles can be worked on by placing our feet on the overhead and doing push-ups.
Abdominal rippers can be found on the Internet instructional videos, in my personal experience doing it, or more effective. In doing abdominal rippers, need to pay attention to a few points, just start to do must be gradual, can not keep up with the time, should be appropriate to take a break, each group to do less, but it is best to adhere to the end.
Two, the use of equipment
At home we can use a lot of equipment to exercise very convenient, common home fitness equipment are dumbbells, abdominal wheel, sit-up board and arm strength, etc., I personally recommend dumbbells and abdominal wheel. These two are more safe to use training equipment.
Before talking about the use of training equipment, must need to emphasize is that the use of equipment when the action must be standardized, would rather do less once or twice to ensure that the standard, on the one hand, to ensure safety (to avoid strain), on the other hand, is in order to let the future out of the muscle more proportional,
Dumbbells are very much in use of the equipment, almost to our upper body can be used to exercise, and the body can also be used to exercise the body. Almost all the muscles of the upper body can be exercised, for each muscle group, there is a corresponding dumbbell exercise action, because it is difficult to use pictures and words to visualize the expression of clear, so the answer suggests that we can go to the video site to search for the corresponding teaching video.
The ab wheel is an effective device for exercising the abdominal muscles, and it must be done slowly, so that on the one hand, it can exercise the muscles more effectively, and on the other hand, it can guarantee the safety.
The common ways to work out at home are these, I hope it can help you.