5 Exercises to Build Muscle at Home Without Gym Tools
To begin and progressively build up to 60 seconds, perform each of these
exercises for 30 seconds at a time by adding five to 10 second increments
as your metabolic conditioning improves.
Hold your heart rate up and your rest time at 30 seconds or less between
exercises.
Finally, switch between sets of "non-competitive" moves, i.e. switch
between the upper body and lower body or front and back movements that
work.
1. Ground Zero Jump
How To:
Stand with your feet hip-width apart, toes pointing forward, knees
slightly bent.
Hinge back at your hips with a flat back and reach your arms behind
you.
Explosively push your hips forward and jump up just a little (this isn’t
a full squat jump).
Land with knees slightly bent, and repeat.
2. Predator Jack
How To:
Stand with your feet together and hold both arms straight in front of
you, palms together.
Jump your feet apart, push your hips back, bend your knees and lower into
a squat while pulling your arms apart and squeezing your shoulder blades
together.
Shift your weight over your right leg, and then your left leg, then right
and left again before returning back to centre and standing back up.
Gradually increase your speed and range of motion throughout the
set.
3-Push-ups
When you play sports at home without equipment, it's hard to miss the
push-ups. This bodyweight exercise is essential for building your pecs
and offers many possibilities. Among them, do you know the pumps
installed? This involves performing a push-up, resting your chest on the
floor while briefly raising your hands, and pushing with your arms to
return to the starting position. Placing your torso on the floor will
increase the intensity and the feeling of stretching.
5-Dips
Main muscles used: triceps.
The dips exercise, known worldwide for strengthening the triceps, is
endlessly available. To do it at home, this weight training movement
requires you to have 1 or 2 chairs.
For beginners, place your hands flat on the edge of a chair and your feet
on the floor, then flex and straighten your arms.
For the more experienced, the feet can also be placed on the edge of a
second chair (legs stretched out).
Finally, for the experts, you can do dips between two chairs, feet in the
air. Here you will support your entire body weight.
