Friday, January 28, 2011

Training Tips for Building Muscle at Home

If you plan to build up your muscle mass by working out at home instead of a gym, the most important thing is that you stay motivated. Develop a plan, stick to the plan and stay motivated to follow through with the exercise program every day. Set realistic expectations for muscle development and track your progress by keeping an exercise diary and charts. Realistic goals and expectations for muscle development will help you stay on track. Stick with a healthy diet and exercise on a regular schedule. You will soon see results.

Building muscle at home does not have to be an expensive ordeal. In fact, all you really need is your own body and maybe good set of used dumbbells. To build leg muscles, do a set of squats every day. Perform squats by standing with your legs apart about shoulder width and your toes pointed forward. Keep your upper body straight and your head pointed forward like your toes. Squat down as if you were going to sit down on a chair. Try to keep your upper body straight and don't lean forward, if you can help it. Do at least 25 squats at least 3 days a week, and increase the number of squats as your strength and endurance increases. Squats will help you build muscle in your hips, thighs and glutes.

To build up your biceps and triceps, begin by sitting on a bench or on a chair that does not have arms. A dining chair works well to perform curls while sitting down. Grasp a dumbbell in each hand and lift the dumbbell first with the right arm and then with the left arm. Repeat curls for your biceps for 3 sets of 10 repetitions each, and then switch to the triceps exercise. Work your triceps by grasping one dumbbell with both hands. Lift the dumbbell over your head and then lower it behind your head. Start with a weight that you can handle easily so that you do not drop it and injure yourself at home. Add weight to the dumbbells as your strength increases.

Push-ups on a stability ball are at the top of the list to build up chest and arm muscles. Face the floor with your palms down and place both legs on the ball. Stretch your body out, but keep your hands underneath your shoulders. Lower your upper body toward the floor as you breathe out, and push your body back up as your breathe in. Do at least 10 push-ups every other day.

Robin Reichert is a certified nutrition consultant, certified personal trainer and freelance writer. She has been involved in the health and fitness industry for over 10 years. She holds a Bachelor of Arts in psychology from the University of San Francisco and a Master of Science in natural health from Clayton College. Robin's goal is to make every personal training session fun and effective for her clients. Her services include both in-person and online personal training at Lose up to 10 lbs with a 24-DAY WEIGHT LOSS CHALLENGE! Visit my website to get started today!

View the original article here


Post a Comment

Free Host | lasik surgery new york