8 Muscle Building Home Workouts 8 Muscle Building Home Workouts
Muscle Building Home

8 Muscle Building Home Workouts, The workout routines you find here are designed for those looking to build lean muscle mass, gain weight and get stronger. However, if you don’t have access to workout equipment, you can save money and time and experience excellent results with this incredibly effective 15 minute home workout .
These exercises are fun, give you a pump, and give you enough hypertrophy for muscle gain. Lets begin the home workout journey now.

8 Muscle Building Home Workouts :

1.Handstand Push Ups
Handstand pushups increase the load on the triceps brachii muscles significantly over regular pushups, with the arms having to hold almost 100% of the body’s weight rather than an average of 60% during normal pushups. Load is also shifted from the Pectoralis major muscle to the Anterior deltoids and Lateral deltoids due to the shoulders exerting in adduction while externally rotated, rather than transverse flexion. The upper fibres of the trapezius are also involved in elevating the shoulders.

In free-standing handstand pushups, the core muscles and hand muscles are both used to keep the body balanced, from falling over back, forward, or to either side, and to maintain posture. This makes it a much stronger exercise for the wrist flexors, core and legs compared to regular pushups.

2.Sit ups
It begins with lying with the back on the floor, typically with the arms across the chest or hands behind the head and the knees bent in an attempt to reduce stress on the back muscles and spine, and then elevating both the upper and lower vertebrae from the floor until everything superior to the buttocks is not touching the ground. Some argue that situps can be dangerous due to high compressive lumbar load[1] and may be replaced with the crunch in exercise programs

3.Step Ups
Step-ups are a simple movement in which you begin in a standing position, lift one foot forward and place it on an elevated platform, stepping upward to bring your other foot next to the first. This simple movement is encountered in many scenarios in daily life as well as in athletic endeavors. It can be trained in many different ways from step aerobics to a step-up with a heavy barbell for strength.

4.Squats
Squat, similar with Lunges, is a great all-around exercise for the legs. This Fitness exercise is a tried-and-tested lower body exercise for anyone without knee problems. Squats focus on your hamstrings and gluteals, and also target your abdominal muscles and lower back since they are used for balance.

5.LEG RAISE
Leg raise is a strength training exercise used for strengthening the abdominal muscles and hips.

Leg raises without equipment are done by lying on the floor on the back. Keep the lower back in contact with the floor and place hands to sides or under lower back for support. Lift legs upward as far as possible. Lower down to starting position slowly and with control. Make sure back stays flat on floor and abdominals are tight. The exercise is easier if legs are bent, harder if legs are straight.

Leg raises can also be performed hanging onto an overhead bar. These are known as hanging leg raises and are more challenging than lying leg raises.

6.Inch Worms
Very few people know about inch worms as an exercise is a great way to build strength in the upper body and also stretch the low back and hamstrings at the same time. Perform this exercise when you need to mix it up during your body weight exercise routines.

Stand with your feet shoulder width apart and place your hands on the ground in front of your toes. Your knees can be bent slightly the main point is not to get a stretch your hamstrings but to build strength in your upper body. Slowly walk your hands out away from your body shifting your weight onto them. When you get about 2 feet or so in front of you slowly walk your hands back toward your feet. Repeat.

7.Dips
The dip is an exercise used in strength training. Normal, shoulder-width dips primarily train the triceps, with major synergists being the anterior deltoid, the pectoralis muscles (sternal, clavicular, and minor), and the rhomboid muscles of the back (in that order). Wide arm training places additional emphasis on the pectoral muscles, similar in respect to the way a wide grip bench press would focus more on the pectorals and less on the triceps.

8.The Jump Lunges
The jumping lunge is a plyometric version of your standard lunge – as such, it may be more intense exercise (especially for your calf muscles) than what you might be used to. It is a quick, intensive means of both burning fat and toning your legs, but which requires clean, safe technique to perform effectively.

 

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