Workouts At Home
Many people enjoy going to a gym to workout, but as a beginner, you may be uncomfortable to go to the gym, and rather choose to train at home. The good news, there are a lot of great muscle building exercises you can perform in the privacy of your own home.
You don’t need all those expensive machines and equipment or custom made gym. Below are bodybuilding exercises that you can try to get an idea of how you’re going to have to move and lift in order to get stronger.
Warming up is really important for any bodybuilder especially when you’re a beginner because it signals to your body and mind that physical activity is about to begin. Warming up is also important to avoid injuries during a workout, and also a way to get ready for an intense exercise.
Start with about 15 to 20 minutes of cardio warming up. This is will raise your heart rate, and also raising your metabolism and get your muscles warm, loose, and flexible. There are many ways to choose from for you warm up, and you should choose the one that is most appealing to you.
For example, a brisk 10 minutes walk will do the trick, you can also jog or sprint if you like to pick up the pace. A stationary bike is good for warming up, you can also do some jumping jack, a little Zumba or aerobics.
In general, the point here is to get your body moving and to elevate your heart rate so you can move into the substance of your weight training workout.
A little flexibility will benefit in the long run. As you continue building your muscles, you will feel more flexible and you’re able to move better. Therefore, stretching before and after an exercise will increase your flexibility and get you closer to your strength goals.
How To Stretch
1- Start with some basic Toe Touches. Stand with your feet together and bend over slowly at the waist, with your arms stretched over your head.
You’ll feel a pull at the back of your legs, but proceed to lower yourself down towards the floor. Try to touch your finger tips to your toes. If you can’t get that far the first time, that’s alright. You’ll get closer and closer the more you work at it.
After a few seconds, raise yourself back up to a standing position. Do this five times.
Upper Body Workout
2- The upper body needs to warm up next. Stand with your feet shoulder-width apart and complete some Arms Circles.
Start with your hands by your sides and then lift both arms together and swing them in a complete circle. Do 1 set of 10 swings moving forward and 1 set of 10 swings going backward.
3- Next, move into Linear Marches and Skips. The march is a simple movement, where you raise your knee up to the waist level and then return your foot to the floor. Repeat with the other foot.
March three times across your room, going back and forth. Then, move it into a skip, where you jump while raising your knee and taking steps. Skip three times across your room, making sure that you raise your knees to your waist.
Balance plays an important part of bodybuilding, also a part of your warm-up should include learning how to balance your body weight and stay focused.
1- Warm-up for your deadlifting. Stand with your feet together and your arms by your side. Lift your left leg while lifting your right arm and bring them both back to the starting position.
Do 10 of these and then switch, lifting the right leg and the left arm. Do 10 reps of those as well.
2- Do the Duck Walk. Squat with your back straight and start walking slowly, never extending into a standing position but remaining in a squat with your back straight. Walk this way across your room 3 times.
3- Bring a bit of yoga. Stand with your legs together and raise your arms over your head. Lift your right leg and hold it out in front of your body for 10 seconds.
Lower it and do the same thing with your left leg. Complete 5 lifts on each leg.
Upper Body Workout
When you feel like its time to build your body, you gonna focus on your chest, back, shoulders, and arms.
These exercises are basic and easy for beginners to master, but they will also take you a long way towards a stronger upper body. just so you can understand, working the upper body is basically about pushing and pulling. Thus, we divide the exercises based on those two sections.
1- Do 3 sets of 12 Dumbbell Curls on each side. Start with a dumbbell weight that’s comfortable for you. It may be 3 pounds, 5 pounds, or even 10 pounds. Do this exercise on a chair or a bench. Flatten your back and put one hand on the chair seat or the bench.
Use the other hand to grasp the dumbbell and allow your arm to hang straight at your side. Bend and lift your arm until your elbow is parallel with the side of your body. Hold for a second and straighten the arm again.
2- Do 3 sets of 12 Dumbbell Curls. Stand with your feet shoulder-width apart and a dumbbell in each hand, with your arms straight. Bend your arms at the elbows and pull both arms up in front of you, in a curling motion. Hold for a second and straighten them out again.
3- Use a resistance stretch band for 3 sets of 12 weight pulls. Step on the stretch band and grasp the ends in each hand. Hold your arms straight and bend them to curl up the same way you did with the dumbbells
1- Do 3 sets of 10 push-ups. Kneel down on the floor and put your palms flat on the ground in front of you, shoulder-width apart.
Keeping your back straight, lower your upper body towards the ground while you stay on your knees. Once you nearly touch your chin to the floor, push yourself back up. As you get stronger, come off your knees and do traditional push-ups where your knees do not touch the ground.
2- Do 3 sets of 12 Tricep Extensions. Lay on your back with your dumbbells in your hands and your arms bent. Push the dumbbells up, away from your body until your arms are almost completely extended. Lower them back down to your chest and repeat. Keep your elbows as close to your body as possible.
3- Do 3 sets of 12 Shoulder Extensions. Stand with your legs shoulder-width apart and the dumbbells in your hands. Bend your arms so the weights are right at your shoulders. Push them up into the air and past your head, until your arms are almost straight. Slowly lower them back down to your shoulders.
Core Workouts at Home
A strong core is a must to build your body successfully. The core includes glutes, abs, and lower back. These exercises will make you build the foundational strength.
1- Do 3 sets of 10 Hip Lifts. Lay on the floor with your legs lifted straight so you’re staring at your toes. Flex your feet and place your arms on the ground, at your sides.
Without rocking or propelling your body, lift your hips a few inches off the ground, sending your feet towards the ceiling. Lower the hips again until your lower back is on the floor.
2- Do 3 sets of 10 V-Ups. Lay on your back with your legs stretched out straight on the floor and your arms at your sides. Lift your head and shoulders at the same time you lift your legs until you reach a V position. Your arms should come up with your legs so they are off the ground as well. Lower yourself back down to the floor.
1- Do 3 sets of 10 Downward Dog Kick repetitions. Get on all fours and press your hips up and back so you are in an inverted V shape. Lift your right leg and kick it behind you, keeping it straight. Do 10 and then switch to the left leg for 10.
2- Hold a plank 3 times for at least 10 seconds. Lay on your stomach, with your toes curled under your feet, with your elbows bent and your hands flat on the floor. Push yourself up into the plank position, so your arms are almost straight (don’t lock the elbows) and your back is flat.
You can also hold this position with your elbows on the floor, but many people find it more difficult.
Do 3 sets of 16 Hip Thrusts. Lay on your back with your knees bent and shoulder-width apart. Press your hips to the ceiling, keeping your shoulders on the floor. Hold the position for 3 seconds, and lower yourself to the floor again.
2- Do 3 sets of 10 leg kicks. Get on all fours with your hands and knees shoulder-width apart. Extend your right leg so it’s straight, and lift it as high as you can behind you. Bend the knee and bring it back without letting it touch the floor. Kick again. Kick the left leg after the right.
Lower Body Workouts
When working out the lower body try and focus on improving the strength in your tights, hips, hamstring, and quadriceps. So, These exercises are focusing on promoting muscle growth, balance, and range of motion.
1- Do 3 sets of 12 squats. Stand with your legs shoulder-width apart and your hands on your hips. Bend your knees and slowly lower yourself towards the ground, lowering your torso and keeping your back straight. Go as low as you can while maintaining the ability to press yourself back up to a standing position.
2- Do 3 sets of 10 squats with weight. Hold a kettlebell or a dumbbell with both hands in front of you. As you squat, bend your arms and raise the weight to your chest. Lower the weight as you straighten out of the squat.
1- Do 3 sets of 10 lunge steps. Stand with your feet together and take one step, bending both legs so that your leading leg bends to almost 90 degrees and your back knee nearly touches the floor. Keep your back straight. Alternate the right and left leg.
2 -Do 3 sets of 10 lunge steps while holding weight. Hold one kettlebell in both hands or two dumbbells in each hand. Complete your lunges while raising the weights in front of you to chest level.
This exercise is very popular due to its benefits. It is a great exercise for working the glutes and hip flexors as well as quads. it also trains the abs, hamstrings, shoulders, and calves as stabilizing muscles. It can also build both strength and endurance.
Do 3 sets of 40 jumping jacks. This is a great finisher for your daily workout.