How to build your muscles at home

Muscle Building

It is a symbol of strength for them, where young people go to sports clubs, specifically bodybuilding clubs, to build their muscles, shape and strengthen them, but some may not find the opportunity to join the sports club, With the desire to build their muscle mass, they can care about their bodies, build their muscles, and strengthen them at home.

How to Build Muscle at Home
Muscle building at home takes into account two things: first: food, and the second: exercise and weight lifting, it is an integral issue, so that the food and exercise are balanced.

Food
The importance of food is to keep the body healthy and strong, as the muscles of the body will not emerge unless it takes its daily need of food after exercise:

• The person should keep the three daily meals - breakfast, lunch and dinner, taking into consideration that the dinner is three hours before sleep, and not to start the exercise until two hours after eating. The body needs sufficient time to digest the food, Giving, after exercise directly prefer to eat a meal of food, so as to make up for the calories lost during the exercise and feed his muscles stressful.
• Eat foods containing protein, iron, and vitamin B, such as egg whites, milk, rice, chicken breast, fruits, vegetables, corn, tuna, fish, nuts such as walnuts, hazelnuts and raisins.
• Stay away from fat. A person who seeks to build and strengthen his muscles, not weight gain, should avoid eating fat, oils, sweets and stimulants such as coffee, tea, and Nescafe, etc. Do not mind eating a small cup of coffee a day, As well as for tea, but he should not drink after the meal directly, as it breaks the material iron consumed through food, but must wait for about two hours until the opportunity for the body to digest food.

Exercises
Weight lifting
The muscles are not built except through exercise and weight bearing. You do not have to buy weights, appliances, and move the club home, but just having five kilos of hand weights is enough to start. The body muscles that a person can concentrate on at home are The muscles of the hands, chest, shoulder and legs can all be built by using hand weights for the first time, as there is exercise for each of these members, taking into account that the exercise is repeated thirty times, taking every ten times a short break , And be so with all Exercise for each member, detail as follows:

• Biceps: the muscle that is in the upper hand from the top, and this exercise can be done in the case of standing, or sit, and is trained to carry loads in the right and left hands, and then start with the right hand, so that they are stretched down, and then lifted to the shoulder, Fully down, these are counted once, and the exercise is repeated with the left hand, then back to the right, and so on.
• Triceps: The muscle that is at the top of the hand from the top, and this exercise can be done in the case of standing, or sit, which is a process of reciprocal so that the start with the right hand and left, and exercise by raising the hand up after Load the weights straight, then drop them to the area between the shoulders above directly behind the head, then lift them straight.
• Musculoskeletal: The hand is placed on the foot, the wrist is at the knee, the weight is loaded, the hand is moved down and the left hand is moved only after the number of times allocated to the right hand.
• Chest muscle: The person sleeps on his back, puts his elbows on the ground, and raises him up. He holds the weights, then raises his hands full up, so that his hands become straight, and the weights meet with each other during the lift.
• Shoulder muscle: This exercise is done by sitting or standing, the back is straight, the arms are raised sideways until the arms together form a straight line, and then slowly lowered.
• Shoulder muscle: This exercise is done by sitting or standing, the back is straight, the arms are raised sideways until the arms together form a straight line, and then slowly lowered.
• The muscles of the two men: are carried by weight load, and get down the body with the individual one of the legs back and install the other ground, and then climb, and repeat it to the other leg. Leg exercises are important; because after building the muscles of the body, the weight will increase, and here comes the need for strength in the legs to carry this strong body.

Physical exercises
Body weight can be used to do many bodybuilding exercises, which are just as important as weight lifting, and can be combined to take advantage of both. It is important physical exercise:

• push up: Helps to build and strengthen the muscles of the chest mainly, in addition to the muscles of the shoulder and arms. This exercise is performed by lying on the abdomen, lifting the body with the arms (slightly wider than the shoulders) and the toes. This position is the starting point, and then the body is slowly lowered to the ground, And then the body is lifted by pushing it by the arms. These steps are considered as one repetition, and the level of the body must be kept straight throughout the exercise to avoid any injuries and ensure the best results.
• Exercise Mind: Helps build back muscles basically, in addition to shoulder muscles and arms. This exercise is done by suspending the body with a rigid stick fixed horizontally, then lifting the body up until the chin reaches the level of the stick or higher, and then lowering the body to return to the body it was in, and it is repeated from 8 to 10 times each round, preferably Practice 3 rounds of it daily.
• Seating Exercise: Helps build the muscles of the stomach and waist, and is lying on the ground with the lifting of the knees, and then lift the body to the position of sitting so that the head close to the knees, and then drop the body to the state of lying, and this is repeated until the fatigue of the muscles of the stomach completely.

Exercise Tips

• The space at home should be suitable for exercise, because before starting to carry loads the person must warm up, be in place, jump and move his hands waving them circular motion forward and backward, and then exercise pressure, exercise stomach, and a quarter Hour for warm-up process.
• It is best to have the exercise at the beginning day after day. Each time he exercises a certain member, and the next time the next member, does not exercise all the body on the same day, but diversifies in it, and should not neglect a member at the expense of another member, Each member must be trained and given the right of time and practice.
• At first, a person may feel pain in his whole body. This is normal. The muscles of the body are unusual for those movements. This effort and exhaustion will reflect on the person that feeling of pain. Like the person who carries something heavy suddenly, he feels pain. Pain means that the exercises that he has done are correct, and this pain will not last. It may last for a day or two, and then it will lighten. This pain will not be repeated again with every exercise, but it will become very normal. The issue of cutting off the exercises suddenly, does not prolong the period of the break from the exercise, more than a week Yen, but he must continue his exercises, even for ten minutes, or a quarter of an hour at least.
• After two weeks or more, the person must increase the weight of the weight he raises. Using the same weight constantly will not help, but the person will remain in place. In addition, he will find it easy to carry the weight itself. He may get bored. Each period is regular, but to be a simple increase, do not harden himself by lifting heavy weights.

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