7 Exercises To Build And Gain Muscle Mass at Home
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.
6-Wall Squat:
William Oswald, DPT, a physical therapist and clinical instructor
of rehabilitation medicine at NYU Langone Health, mentioned in an
interview with WebMD that strong muscles will support and strengthen
your joints. He adds that strengthening the lower body can take some
pressure off the hip and knee joints.
7. Bridge Hip Lift (20 reps)
How to do it:
⚫ Lie on your back with your arms along your sides, knees
bent, and soles of your feet on a Swiss ball.
⚫ Press into the ball as you engage your glutes and lift
your hips until they form a line between your knees and
shoulders.
⚫ With control, lower your hips until they hover above
the ground.
⚫ That’s one rep.
⚫ For an extra challenge, perform this move with one leg
raised.
