Everyone knows now that gyms and clubs are closed in most countries to limit the spread of the Corona virus. But this does not mean that you should lose the size and strength of your muscles, because you can maintain your muscles, and even develop your level and increase the size and strength of your muscles if you perform the correct exercises, and follow a proper high-protein diet, suitable for the needs of your body. In this article, we offer you the 11 best exercises to amplify and increase the strength of the muscles of the body while you are inside your home without the need for any tools.
Chest exercises “the bench”:
If you want to build and expand the chest muscle at home without tools, you must do a lot of push-ups. The most important and most effective of these forms in operating the chest muscle:
1- PUSHUPS:
Correct way to perform:
1- Start in the plank position, but with your hands on the floor at the level of the lower chest, and slightly wider than the width of your shoulder.
2- Tighten your abdominal and buttock muscles throughout the exercise.
3- Try to keep the elbow next to the body, not outward.
4- Keeping your body straight, slowly descend, then return to the starting position.
The pushup exercise is one of the most important chest muscle exercises, and it also activates more than one muscle (chest, triceps, front shoulder, abdomen), so try to get used to the correct performance of the exercise, then you can increase the difficulty by increasing the number of repetitions, or decreasing Rest period between sets. In the beginning, try to do 3 sets, each set 15 reps, and a minute and a half rest between each set.
2- WIDE-GRIP PUSHUPS:
Correct way to perform:
Do the same pushup but with your hands wider than shoulder width. This exercise with the position of the hands thus activates the chest muscles more than the traditional pushup exercise. Do 3 sets, 15 reps each, and rest for a minute and a half between each set.
If you have any problem or previous shoulder injury avoid this exercise.
3- DECLINE PUSHUPS:
Correct way to perform:
You do the same exercise as the pushup, but with your feet raised on a chair or something slightly above the ground, and make sure that it is firm and stable. Throughout the period of performing the exercise, you must maintain the position of the pelvis straight with the body, perform 3 sets, each set 15 repetitions, and a minute and a half rest between each set and the other.
If you have any problem or previous shoulder injury avoid this exercise.
Back exercises:
As for the back muscle, we will focus on an exercise for the upper muscles, which is the pull-up exercise, and an exercise for the lower back muscles (Lower back Extensions).
1- PULLUPS:
The correct way to perform the pull-up exercise:
1- Grab the bar with a shoulder-width fist, with the palms of your hands facing the bar, and bend your knees.
2- Tighten the abdominal and buttock muscles, and keep the body straight.
3- Pull yourself up using your back muscles “lats” (try to imagine pulling your elbow to your body).
4- Lower your body again, but slowly.
5- Repeat the exercise as required.
The pullup exercise is one of the most important and best exercises to build and increase the strength of all the back muscles, in addition to that, the exercise greatly activates the biceps muscle, as well as the abdominal and shoulder muscles. Do 3 sets, each set until you reach muscle failure (3-10 reps), and 2 minutes rest between each set.
2- LOWER BACK EXTENSIONS:
Correct way to perform:
1- Lie on your stomach with your arms by your sides.
2- Slowly raise your chest as much as possible, keeping your arms by your side.
3- Keep your chest raised for two seconds, then come back again.
This exercise is one of the important exercises for the muscles of the middle and lower back, and it also relieves back pain from sitting for a long time. Do 3 sets, 15 reps each, with a minute of rest between each set.
Arm exercises:
It is difficult to operate the biceps muscle directly without weights or body weight, but the chin-ups exercise will work the muscles of the back and biceps, but this exercise works the biceps muscle more than the traditional pull-up exercise. As for the triceps muscle, the Dips exercise is one of the best exercises that you can perform at home without tools, all you need is a chair or a stool.
1- CHIN-UPS:
Do the same pull-up but keep the distance between your hands slightly narrower, with your fist facing you. This way, you will be able to work your biceps muscle more than with a traditional exercise. Do 3 sets, each set until you reach muscle failure, and two minutes rest between each set.
2- BODYWEIGHT DIPS:
Correct way to perform:
1- Stand with your back facing a chair or bed.
2- Bend your knees, and grab the chair with both hands, fist to shoulder width apart.
3- Extend your leg slightly in front of you, while maintaining the knee position at 90 degrees.
4- Lower your body slowly, until your elbow angle is 90 degrees.
5- Return to the starting position by tightening the triceps muscle.
This exercise is one of the easiest exercises for the triceps muscle, and you can perform it without any tools, perform 3 sets, each set of 10-15 reps, and a minute of rest between each set and the other.
man exercises
In exercises for men's muscles, we will focus on the basic exercises that operate the muscles of the quads and glutes maximus.
1- BODYWEIGHT SQUATS:
Correct way to perform:
1- Stand straight, with your feet shoulder width apart.
2- Bend your knees, and lower your body until the angle at your knee is 90 degrees, keeping your head up and your back straight throughout the exercise.
3- Return again to the starting position, pushing your body from your feet (the heel area or the middle of the foot in particular) and tightening the quadriceps muscle.
The squats exercise is the basic exercise for developing and building the muscles of the leg. Do 3 sets, each set 12 reps, and a minute and a half rest between each set. If the exercise is easy for you, increase the repetitions, reduce the rest period between sets to 45 seconds, or hold anything that has weight in your home while you perform the exercise. If you suffer from knee problems, try not to bend your knees too much, and if the exercise is too painful for you to perform, stop and consult a specialist.
2- FORWARD LUNGES:
Correct way to perform:
1- Stand straight, with your feet shoulder width apart.
2- Take a big step with one foot and bend your knees so that your back knee is close to touching the ground.
3- Return to standing position, pushing with your front foot and tensing the quadriceps muscle.
Lunges exercises are one of the most important exercises to build the quadriceps muscle, try to stop going down before your knees touch the ground. Do 3 sets, 12 reps each, and 2 minutes rest between sets. If you suffer from any knee problems or injuries, try to avoid this exercise completely.
Abdominal Exercises:
There are a lot of exercises for the abdominal muscles, but we will show you 2 of the basic exercises that work most of the abdominal muscles, and you can easily perform them at home without the need for weights.
1- PLANK:
Correct way to perform:
1- Lie on the floor as in a push-up.
2- Lean on your elbow instead of your hands, and raise your body.
3- Tighten your abdominal muscles and buttocks muscles, and keep your body posture straight.
4- Maintain your body position for 30-60 seconds.
The plank exercise is one of the basic exercises that any athlete should perform, because it works to strengthen the core muscles responsible for the stability of the entire body. In addition, it relieves back pain and improves the position of the body when sitting and standing. Try to avoid dropping your waist while performing the exercise. If the exercise is easy for you and you can do it for longer than a minute and a half, raise one foot and do the exercise on one foot.
2- CRUNCHES:
Correct way to perform:
1- Lie on the floor with your knees bent, and your feet on the ground.
2- Place your hands on either side of your head, and push your lower back to the floor.
3- Raise your shoulders and upper body by tightening your abdominal muscles, while keeping your lower back on the floor.
4- Return to the starting position slowly, and repeat the movement.
The Crunches exercise is one of the most popular exercises to tighten and shape the abdominal muscles, and it does not need any tools to perform it. Just be careful not to raise your lower back from the ground, and perform the exercise slowly because performing the exercise quickly will not operate the muscles as required. Make sure that the movement comes by tightening the muscles in your abdomen and not from the movement of your head or neck, because this may lead to injury. If you have any neck or back problems, avoid this exercise.
To be able to build muscle, you must perform the previous exercises for each muscle two or three times a week, if you do not know how to organize your exercises throughout the week, read this article to get a complete program to amplify muscles at home without weights.
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