There are many amongst us who join gyms and continue their pursuit of a great and healthy body for some time, but after a certain period of time could not manage to continue with their regime and stops going to the gym. The reasons could be many – expensive, convenient or some other personal attribute. This is why it is more beneficial in the long run to have a set your own customized workout program ideal for what you aim at.
In this article, we will discuss and know several best home-based workouts for muscle gain stated by the best nutritionist in Mumbai. Doing all isn’t difficult and you don’t need that heavy and ultramodern equipment that you find in the gyms. All that is needed is a little smart brain and commitment.
- Do Push-Ups
This is in particular targets your arms and chest. For any enthusiast, you must remember that this exercise is a sort of bread and butter home workout. Ensure that you maintain a correct posture and attitudes like a straighter spinal posture and your legs in line with it and not sagging. Keep your palms on the ground a bit wider so that while doing the exercise you cover a wider section of your chest. This is not a difficult exercise and you will build endurance slowly as you start. Repeat at least thrice in the beginning and increase the frequency slowly.
Planks are great way to work out the entire core, and can be easily adapted for all the extra challenge. To do the exercise, get in push-up position. However, the difference in here is that instead of your palms on the ground, rest on your forearms. Tighten your butt muscles and straighten your spine. Hold this position for one minute, rest, and repeat two more times.
- Do crunches
This is good for the abs and core. Crunches are still some of the best possible abs workouts out there, so get working. Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders a little off the ground, hold for a couple of seconds and then slowly lower yourself back down. Immediately bounce back up in the previous position, keeping your eyes upwards and keeping your movements slow and steady.
- Dips to work your arms
For good dips, you’ll need a sturdy bench, table, or chair roughly 1–2 feet (0.3–0.6 m) that are around 1.5 feet above the ground level. Place your hands behind you on this bench in a position that your butt is in the air and your knees bent at 90 degrees. With your feet firmly placed on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Continue for a few times and repeat regularly.
- Wall sits
With your back against the wall for balance, “sit” down so that your knees are bent at 90 degrees and your butt hangs in the air as if you are sitting on a chair. Hold this position for a couple of minutes and not more. Rest for 30 seconds and repeat two more times. Do it regularly for better results.
- Do Squats
In order to do squat, stand with your feet hip wide apart, back straight, head up, bracing the core. Put your hands either on your hips or straight out in front of you, whichever is more comfortable for you. Lower yourself down into a squat as if you were about to sit on a chair. You need to keep your spine straight and your knees right above your toes and not leaning forward. Focus on dropping your butt. Do it in intervals for about 10 to 12 times.
- Glute bridges
Lie on your back with your knees bent and feet on the floor. Lift your glute off the ground (in upwards direction) to form a bridge. Lift your left leg up, keeping your hips up, and then lower your left leg down before doing the same move with your right leg. Repeat the process for several times each time you work out. ReiBoot Crack
- Practice Yoga
Yoga is another option for working out larger muscle groups and helps to strengthen muscles and gain great flexibility. As per the best nutritionist in Mumbai, easy, calm sessions are great for rest days, and you can push yourself with harder workouts to mix up your routine. If you’re struggling to find exercises that you enjoy without gym equipment, yoga might be the simple answer.