First, answer the subject's question. Can you build muscles without going to the gym?

of course, the answer is yes. You don't have to go to the gym to build muscles. Through proper exercise at home, you can also have a good fitness effect.

Answering the question was once an avid fitness enthusiast, and he knew something about fitness. Let's discuss the method of fitness at home with you.

first of all, we need to know the scientific principle of muscle growth. The simple point of description is the process of muscle fiber weight-bearing injury and then healing to become stronger. Therefore, according to this principle, when we carry out muscle building training, we must combine work and rest, and we can take a break (one day for training) or take a break. Give the muscles a longer and stronger time to heal.

Let's discuss how we can exercise at home.

First, do not use equipment

The common methods of not using equipment are push-ups, "abdominal muscle tears", pull-ups and so on.

Push-ups can mainly exercise our chest muscles and biceps brachii and triceps brachii of our arms. When doing push-ups, if the distance between our palms is about as wide as our shoulders, we can mainly exercise to the outer part of our pectoral muscles, while if our palms are close together, we can exercise to the inner part of our pectoral muscles, while the part measured on the pectoral muscles can be exercised by putting the tripod on a high place to do push-ups.

people with abdominal muscle tears can find teaching videos online, which is quite effective in my personal experience. When doing abdominal muscle tears, there are several points to pay attention to. At the beginning, you must do it step by step. When you can't keep up, you should take a proper rest and do less in each group, but it is best to stick to the end.

Second, using equipment

At home, we can use a lot of equipment to exercise conveniently. Common home fitness equipment includes dumbbells, abdominal wheels, sit-ups and arms, etc. Personally, I recommend dumbbells and abdominal wheels. These two are relatively safe training equipment.

before talking about the use of training equipment, it must be emphasized that when using the equipment, the movements must be standardized, and it is better to do it once or twice less. On the one hand, it is to ensure safety (to avoid strain), and on the other hand, it is to make the muscles trained in the future more symmetrical.

Dumbbells are very useful equipment, which can exercise almost all muscle groups in our upper body. For each muscle group, there are corresponding dumbbell exercises.

The abdominal wheel is an effective equipment for exercising abdominal muscles. It must be done slowly, which can exercise muscles more effectively on the one hand and ensure safety on the other.

These are the common ways to keep fit at home. I hope I can help you.