7 best exercises, diet, tips and precautions without weight to build body at home
8 Best Body Building Exercise at home Diet tips and Caring
People often take help of gym to build body but going to the gym is not possible for everyone, it does not mean that you cannot build your body. If you also want to build your body at home without going to the gym, then you do not need to worry, we are going to tell you some body building exercises which you can easily do at home. If you do these exercises regularly then they can help a lot in building your body. You can easily do these exercises at home or in the park as per your convenience.
1. Running
If you want to build body at home, then you can start with running. Running is very beneficial for health. This is an effective exercise to make the body healthy and strong. It reduces the extra fat in your body. You can run in the morning or evening in a park near your house or on an empty road. Running strengthens your muscles and keeps your body energetic.
2. Skipping
You must have often seen people jumping rope, but do you know how effective an exercise it is for body building. By jumping rope, many parts of the body become active immediately. While jumping rope, many parts of your hands including wrists, feet, toes, shoulders, thighs work together.Jumping rope reduces our body fat very fast. This exercise strengthens our legs, shoulders and arms as these three body parts remain active together. Only one rope is required for this exercise. You can do this at any place like terrace, courtyard, street or park of the house.
3 .Crunches
Crunches are one of the few exercises that help in reducing your fat rapidly. No equipment is required to do this exercise. It strengthens the muscles of our body. Doing this regularly strengthens the waist and surrounding muscles. Crucches not only benefit the abdominal muscles but also prove to be effective in building abs. It keeps your immune system and digestion fine.
how to do
- First of all, lie down on the floor on your back and bend your knees.
- Place your hands behind your head.
- Now while exhaling, keep the neck straight and lift it while crunching from the upper abdominals.
- Keep in mind that while doing the crunch, the shoulder blades should come about 2-3 inches above the floor.
- In the beginning you can do 5-10 crunches. You can gradually increase its number.
4. Push Ups
This is a common and popular exercise. You must have seen most of the people doing it in the park or on the streets. Most of the people do this exercise after running. This exercise is very special for body building. This exercise may look easy, but it is very difficult to do. By doing this, our shoulders, waist, arms and chest The muscles and bones get strength. This exercise is very useful in building triceps and biceps.
How to do:
- First of all, start by placing your stomach on the floor, keeping your hands slightly wider than shoulder width apart.
- Slowly raise your body until your elbows are at a 90 degree angle.
- Slowly lower your body back down.
- Do 3 sets of 15-20 times.
5. Dips
There are different types of exercises to strengthen different parts of the body. Like push ups, dips are also a simple exercise, but it is also quite difficult to do. Despite being a challenging exercise, it is also quite difficult to do. Its effect is also fast. Often people do this exercise to increase upper body strength. Along with enhancing the upper body mass, it also helps in strengthening the muscles.In dips you have to lift your entire body weight on your hands and feet. This strengthens both arms and biceps.
To hit good dips, you can take the help of study table, table, bench or chair. You can also take the help of a wall or boundary which is 1-2 feet higher than the ground level.
How to do:
- First of all, sit on a chair or bench and place your hands on the edge.
- Push your buttocks away from the chair or bench and straighten your arms.
- Slowly lower your body until your elbows are at a 90 degree angle.
- Slowly raise your body back up.
- In the beginning you can do three sets of 15-20 dips.
6. Plank
This is an effective exercise that involves the muscles of your entire body, through this exercise you can reduce belly fat very quickly. Helps in forming six pack and strengthening the body muscles. This is a great workout to make your body flexible. Provides relief from back pain.
To do this,
- First of all, lie down on your stomach and place your elbows on the ground below your shoulders.
- Keep your legs straight back and lift your body up so that your body forms a straight line.
- Remain in this position by holding your breath for 20 to 30 seconds.
7. Body weight exercises
There are many types of exercises in body weight exercise. In these, you do exercises like jumping jack, step up-down, squat, push up, high knee running. By doing these exercises, calories are burnt rapidly and the weight of the entire body is maintained.Body weight exercises also include hanging with the help of legs. All these can also help in keeping you fit, increasing appetite and weight gain. With this you can get a perfect body at home in a few days.
how to do
- To do this, first of all stand straight.
- Make a small gap between both the legs.
- Keep your hands straight.
- Then while jumping, kick the butt with the straight leg.
- Similarly, kick the butt with the other leg.
- Repeat this exercise several times.
8. Cycling
You too must have ridden a bicycle a lot in your childhood. With increasing age, you may have started traveling by motorcycle or car instead of bicycle. But cycling is a very useful thing. You can go cycling in the park or on the road in the morning. Cycling puts more pressure on our knees and thighs, which relieves the problem of knee pain. This strengthens our muscles. This cures heart diseases and helps in removing many problems related to breathing.
Apart from these exercises, you should also keep the following things in mind:
If you have decided to build your body, then you will have to start with easy exercises. Start with less and light exercise and increase it gradually. This will not put extra pressure on the muscles.
Right diet:
To build your body, you will also have to pay attention to your diet. Include proteins, fruits, vegetables and whole grains in your diet.
Adequate sleep:
You will not be able to build a body unless you keep yourself mentally and physically stress free. For this you should get adequate amount of sleep. Good sleep helps your body to recover and build muscles.
Drinking water:
Staying hydrated is very important for your health and fitness. Therefore, you must drink water before and after exercising.Never exercise on an empty stomach or after eating a full meal. Eat toast for stamina. You can also drink skimmed milk and juice.
Take care of the weather-
If it is too cold outside, then do exercise at home. If the air quality is not good, avoid running or cycling. Apart from exercise, also get routine checkups done by the doctor.
Patience:
Building a body at home takes time. Therefore, do not panic, be patient and keep working hard.
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