Top 5 Ways to Gain a Muscular Body Without Going to Gym

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Top 5 Ways to Gain a Muscular Body Without Going to Gym

Due to the fact that many gyms and fitness studios are still closed due to the pandemic, it's essential to find the best at-home workout routine and equipment for your space, ones that will allow you to move and exercise at home without losing the momentum of your workout routine.

While some of us can still exercise outside safely—that is, if we can maintain social distance rules while walking, running, or riding our bikes—many of us live in regions where crowds make outdoor exercise impossible. On the other hand, some people are allowed to go outdoors but those outdoor activities aren't their thing.

Today, we'll go over some really useful workouts and home equipment that will compel you to keep up with your workout routine. Either you are engaged in virtual fitness classes or home drills these exercises will definitely motivate you enough to go back to your old workout routine and lose the anxiety you've been feeling at bay.

If you want to create a workout room in your home, check out this fantastic article on how to set up a home gym. 

How Much Space Do You Need for a Home Gym?

1. Bodyweight Exercises

You don't need to lift weights to get muscular. To get those tensed muscles, all you need is yourself and a little creativity.

Chest

The push-up is one of the most effective bodyweight exercises for developing chest and triceps muscle. However, it works out your shoulders, core muscles, lower back, and lower body.

Technique: Place your hands on the floor, slightly wider than your shoulders, and lie face down. Push yourself up until your shoulders, body, and legs are fully extended. The only parts of your body that should be contacting the ground are your hands and toes. Lower your body slowly until your chest is almost touching the ground, then repeat.

Arms

Any plank exercise will build your arms, but plank-ups are particularly efficient in strengthening the triceps and biceps muscles in your arms.

Technique: Start in a plank posture with your elbows and toes on the floor, your core engaged, and your torso raised. Extend one arm at a time, maintaining your torso straight, to get into a push-up position. Lower one arm at a time onto your elbows. Repeat.

Legs

Do you have a stairwell? Or how about a box? Then this leg workout is for you. Step-ups are an easy starter workout that will strengthen your quads, glutes, and hamstrings. Take each step one at a time.

Technique: Place a solid box in front of you if you don't have access to a stairway in your home. With your right foot, step up onto the box or the first stair, then your left. Reverse the steps, stepping back down with the right foot first, then the left. Rep, this time switching the leg you started with.

Dive Deeper: Why Should You Exercise?

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2. Free Weight With Dumbbells

Dumbbells are a great way to work your arms, back, and abs if you don't have a lot of space.

The weights of the dumbbell set can be adjusted from four to 55 pounds, allowing you to gradually increase the intensity of your workout.

The dumbbells can be used separately or as a barbell by connecting them with a 46-inch connection rod. They are comprised of a combination of iron powder and cement, as well as cement and polyurethane. Their rods are rubber-coated, making them easier to grip when your hands are moist.

Dive Deeper: Adjustable Dumbbells: How They Are the Best Investment You Can Do for Your Home Gym?

Adjustable Dumbbells

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3. Yoga Using Yoga Mats

The peaceful technique of yoga which originated in India has been practiced for hundreds of years. It's frequently used as a daily workout, a way to relax, and even in physical rehabilitation.

But none of this is effective unless you have a good yoga mat. Some individuals prefer doing it on a blanket or on the hard floor but yoga on a hard floor can be painful for your back, and a towel or carpet can slide under you when you're practicing intricate poses. There are numerous advantages to utilizing a decent mat that cannot be overlooked.

Yoga Mat

Are you an avid yoga person and looking for the right mat to do your yoga sessions? If the a...

4. Jumping Ropes

Jumping rope is very helpful in getting the most out of your workout. It puts the cardiovascular system to the test while also improving coordination and muscle strength. Jumping rope also assists in the development of bone density, which protects against osteoporosis, fractures, and bone loss.

It can be challenging if you haven't jumped rope since third grade. It necessitates (and fosters) cooperation. At first, individual foot and arm movements should be practiced.

  • To get a sense of the rhythm, hold both rope handles in one hand and swing the rope.
  • Next, practice jumping without utilizing the rope.
  • Put the two together in the end. You'll probably do well if you leap for one minute straight.
Jump Rope for Weight Loss & Workout

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5. Cycling & Treadmill

Riding a stationary exercise bike is a great way to lose weight and burn calories while also improving your heart, lungs, and muscles. A stationary bicycle puts less stress on your joints than other types of cardio equipment, but it still gives a terrific aerobic workout.

Dive Deeper: How to Improve Physical Fitness?

The treadmill is also a very popular type of home fitness equipment, as it provides a simple and effective cardiovascular workout. Treadmills are a good place to start a new workout routine for many people because walking is well tolerated by most people, regardless of fitness level or back condition. It can be used for jogging and/or interval training as strength and endurance improve.

If you are looking to buy a treadmill for your home workout space do check out this amazing guide of best treadmills in the market.

Best Treadmills for Your Home Gym

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