How to build muscle at home

Build muscle

Build muscle and sports body is most ambitious young people, especially at the beginning of their lives, a symbol of strength for them, where they are attending the youth sports clubs, namely bodybuilding clubs, to build their muscles, formed and strengthened,[1] But some may not find the opportunity to join the gym, with a burning desire to build muscle mass is, but they have to take care of their bodies, and build their muscles, and support her in the House.

How to build muscle at home

To build muscle at home is to observe two things: food, II: exercise and weightlifting, it's a matter of complementarity, so that the food and exercise in balance.[2]

Food

Food is important in keeping your body healthy and strong, so that the muscles of the body won't stand out unless you take your daily need of food after exercise:[3][4]
  • The person has to maintain the three daily meals, breakfast, lunch, and dinner, taking to have dinner before the three hours of sleep, and not to start rehearsing until two hours after eating, your body needs time to digest food, and thus will be able to more tender, and after Exercise directly preferably person deals with a meal, so make up calories lost during exercise and feeds his muscles sore.
  • You should eat foods that contain protein, iron, vitamin b, such as egg whites, milk, rice, chicken, fruits, vegetables, corn, tuna, fish, and nuts such as walnuts and hazelnuts and raisins.
  • Stay away from fat, a person who seeks to build his muscles and strengthen them, and not gain weight should stay away from food that contains fats, oils, and sweets, and stimulants, such as coffee, tea, Nescafe, etc, and don't mind a small cup of coffee a day, as well as for tea, But don't drink it after the meal directly, so he breaks iron addressed through food, but you must wait about two hours until you are given the opportunity for the body to digest food.
Aerobic exercise
Weight lifting

Not only through muscle building exercise, heavy lifting, and we don't have to buy weights, machines, and move the Club to the House, but just having the hand weights (Dumbbells) weighing five kilograms, enough for a start, the muscles of the body that A person should focus on his training in the House are the muscles of the hands, chest, shoulder, legs, all of which one can build it through the use of hand weights in the first time, as there is an exercise for each of these members, bearing in mind that the exercise is repeated 30 times, so Taken every ten times a short break, with every exercise for each Member, and detail as follows:[5]
    • Biceps (Biceps): it is the muscle that is in the hand of the top, you can do this exercise in case of stand, or sit, and practice lifting weights left and right hands, then start with the right hand, stretched out, and then lift it Toward the shoulder, then lowered to the bottom, and this is the same exercise again with the left hand, then back to the left, and so on.[6]
    • Three muscle heads (Triceps) is a muscle in the backhand from above, you can do this exercise in case of stand, or sit, is an interactive process to begin with the right hand and the left hand is raised through training up after download Weights straight up, then lowered to the area between the shoulders at the top behind the head directly, and then lift it straight up.[7]
    • Muscle wrist: where is basing on foot, and the wrist at the knee, and lifting weights, and begin to move the Palm of the hand downwards and upwards, and is moving to the left hand only after many times allotted for the right hand.
    • Muscle chest: a person sleeps on his back, and puts his elbows on the floor, his arms up, holding on to weights, then raises his hands full upstairs, so his hands back and your weight, you meet with each other during the lifting process.[8]
    • Shoulder muscle: is this exercise by sitting or standing up, back straight, and then raise the arms sideways up to form the arms together straight line, then lower them slowly.[9]
    • Muscle men: by lifting weights, lower the body down with a member of one of the legs back and other installation floor, then climb up and repeat for the other leg.[10] Leg exercises important because after building the muscles of the body, increased weight, here comes the need for strength in your legs to carry this body.[11]
      Physical exercises

      Body weight can be exploited in many exercises help build body and is no less important than lifting, can be combined together to benefit from the advantages of both. And physical exercises:[12]
        • Pushups: helps build and strengthen the muscles of the chest, shoulder and arm muscles to add. This exercise is performed by lying on abdomen, then raising the body with the arms (with opened a little more than shoulder level) and toes, this position is the starting point, and then take down the body slowly toward the Earth until approaching them dramatically but without Contact with, and then lift the body by a push by arms, these steps are considered a single occurrence, you should keep the body level straight throughout the exercise to avoid injury and to ensure the best results.[13]
        • Rehearse clinched: helps build back muscles, shoulder muscles and add to the arms. It is this exercise by suspending the body solid stick installed horizontally, and then lift the body upwards until it reaches Chin level or higher, and then lowering the body back to the body, and this is repeated 8-10 times in each round, preferably exercise 3 rounds of it daily.
        • Sit: exercise helps build stomach muscles and the sides, through the lie on the ground with knees, and then lift the body up to a sitting position so that the head close to the knees, and then take down the body to the situation lying down, and this is repeated until the muscle fatigue The stomach.
          Exercise tips 

          • Home-space must be appropriate for exercising, because before you start lifting weights one has to warm up, the processes in place, jumps, moves his hands waving in a circular motion forward and back, then push up, stomach exercise, 15 minutes. For the process of warming up.[14]
          • Preferably exercise at first, day after day, and each time a particular Member workout, other Member time after that, not all body exercises on the same day, but diversified into it, as we should not neglect a member on another member account, but must train every Member and give him his due time and dates Yen.[15]
          • At first a person may feel pain in his body, and this is normal, the muscles of the body is not accustomed to such movements, effort, fatigue, so it will reflect on that person to feel pain, like the one carrying something heavy suddenly, feel pain, and generally such pain Means that the exercises correctly, it won't be long that pain, it might last a day or two, and then I will, and will not return this pain again with every exercise, but it's going to be very natural, because it has become a permanent exercise,[16] The person that warns of the issue cut out suddenly, prolongs snapped about exercise, more than two weeks, but to keep rehearsals, if only for 10 minutes, or 15 minutes at least.[17]
          • After two weeks or more, the person has to increase weight loads by, using the same weight down will help, but the person will remain in place, adding that it would easily carry the same weight, and might get bored, will pass an element of challenge, but it can increase weight each period regularly, and But to be a slight increase, not tough on himself by lifting heavy weights.[18]
          The References
          1. ↑ Jordan Harbinger, "5 Powerful Habits That Build Your Self-Confidence"، MuscleForLife, Retrieved 21-11-2016. Edited.
          2. ↑ Alex Stewart (26-10-2016), "Building The Perfect Body At Home!" ، BodyBuilding.com, Retrieved 21-11-2016. Edited.
          3. ↑ Wayne Griffins, "Top 10 Foods to Gain Muscle Mass"، BreakingMuscle, Retrieved 21-11-2016. Edited.
          4. ↑ Chris Aceto, "The Build Muscle, Stay Lean Meal Plan"، Muscle & Fitness, Retrieved 21-11-2016. Edited.
          5. ↑ Rudy Sleiman (30-11-2015), "Total Body Training With Only A Pair Of Dumbbells"، BodyBuilding.com, Retrieved 21-11-2016. Edited.
          6. ↑ C. J. Murphy, "The Best Dumbbell Biceps Workout"، Men's Fitness, Retrieved 21-11-2016. Edited.
          7. ↑ "Dumbbell One-Arm Triceps Extension", BodyBuilding.com, Retrieved 21-11-2016. Edited.
          8. ↑ "Dumbbell Bench Press", BodyBuilding.com, Retrieved 21-11-2016. Edited.
          9. ↑ "Side Lateral Raise", BodyBuilding.com, Retrieved 21-11-2016. Edited.
          10. ↑ "Dumbbell Lunges", BodyBuilding.com, Retrieved 21-11-2016. Edited.
          11. ↑ Alex Orlov (29-9-2014), "9 Reasons Not to Skip Leg Day"، DailyBurn, Retrieved 21-11-2016. Edited.
          12. ↑ Jennifer Nelson (30-7-2014), "6 exercises for building muscle without equipment"، MNN, Retrieved 21-11-2016. Edited.
          13. ↑ Kriti Malik (15-3-2016), "5 Benefits of Push Ups: Tone, Trim & Get Back in Shape"، NDTV, Retrieved 21-11-2016. Edited.
          14. ↑ Jen Mueller, Nicole Nichols, "An In-Depth Look at the Warm Up"، SparkPeople, Retrieved 21-11-2016. Edited.
          15. ↑ Anthony J. Yeung, "4 Essential Tips to Build the Perfect Workout Program"، Muscle & Fitness, Retrieved 21-11-2016. Edited.
          16. ↑ Rachel Nall (20-8-2013), "Is it Good to Be Sore the Day After a Workout?" ،LIVESTRONG, Retrieved 17-11-2016. Edited.
          17. ↑ "Why do I feel pain after exercise?", NHS, Retrieved 24-11-2016. Edited.
          18. ↑ Amy Schlinger (22-10-2015), "Here's How to Tell When You Should Lift Heavier Weights"،Greatist, Retrieved 21-11-2016. Edited.

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