Top Bodybuilding Exercises You Can Do At Your Home
Published Date: 05 May, 2019 Updated date: 05 May, 2019
In early days, stone-lifting traditions were practiced in ancient Egypt, Greece and Tamilakam. Later, western weightlifting developed in Europe from 1880 to 1953, with strongmen exhibiting strength for the public and challenging each other.
Bodybuilding refers to a sport involving physical exercise that strengthens and enlarges the muscles of the body. The bodybuilding methods have been practiced since the ancient period but there was no appropriate equipment for the practice.
In modern days, plenty of fitness house and gym are operating with enormous equipment. Here, we are discussing the simple bodybuilding exercises at home, which might help to make your body in shape.
“Abdominal muscle” or “abs” is a paired muscle, running vertically on each side of the anterior wall of the abdomen of human and other mammals. The people with big muscles and low body fat have the muscle bellies that can be viewed externally. They are commonly referred to as “four”, “six”, “eight”, or even “ten packs”, depending upon their visibility. Nevertheless, a six-pack is the most common among them.
Top Exercises For Abs:- Sit Up:
At first, lie flat on your back on the floor
with your knees bent and legs secured under a piece of heavy furniture or
bench. Put your fingertips at back of your ears. Flexing your abdominals, raise your torso up as
close to your thighs as possible. Retaining tension on the abs, lower your torso
to the beginning position. Leg Raise:
Lie flat on your back on the floor with your
legs straight in front of you. Put your hands at your sides by the floor for
support. Flexing your lower abdominals, raise your legs
until they are perpendicular to the floor. Retain tension as you lower your legs to the
beginning position. Toe-Toucher:
Lie on the floor with your legs touching and
extended in front of you, and your hands by your side. Lift your legs up as high as possible bringing
your torso toward them at the same time and reach your hands toward your toes. Return to the beginning position and repeat the
movement until the completion of your set. Chest
Pectoral muscles, also known as “pecs” are the muscles that
connect the front of the human chest with the bones of the upper arm and
shoulder. They are the most powerful muscles in your upper body, and play a key
role when it comes to pushing movements.
Top Exercises For Chest:- Push-Ups:
Get down on all your hand and legs, placing your
hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches
the floor. Pause, then push yourself back up. Repeat. Decline Push-Ups:
Place your feet on the higher level than your
hands. Lower your body until your chest nearly touches
the floor. The higher your bench/chair/box is the more
difficult and intense the movement gets, you will get the better results. Diamond Push-Ups:
Place your hands close together until your
thumbs and index fingers touch forms a “diamond” shape. Lower your body until your chest nearly touches
the floor. Triceps and inner chest muscles will be affected
more in this exercise. Biceps/Triceps
Biceps are the large muscles in the upper arm which turns the hand to face-palm uppermost and flexes the arm and forearm. Triceps are the muscles that arise from three heads, basically, the large extensor muscle along the back of the upper arm.
Top Exercises For Biceps/Triceps:- Plank Tap:
Start in a high plank with your palms flat,
hands shoulder-width apart. Your shoulders are stacked directly above your
wrists, legs extended behind you, and your core and glutes engaged. Tap your right hand to your left shoulder while
engaging your core and glutes to keep your hips as still as possible. Do the same thing with your left hand to right
shoulder. That’s 1 rep. Triceps Box Dip:
Sit on the floor with your knees bent and feet
flat and your back against a box or step. Place your hands on the box and fingers toward
your body. If your box is high, place your hands on the box first, and then
walk your heels out so you can comfortably lower your body in front of the box
without hitting it. Make your arms straight to lift your butt, and bend
your elbows to lower yourself without sitting down completely. That’s 1 rep. Keep your heels on the floor and your elbows pointed
directly behind your body. Bodyweight Triceps Dip:
Sit on the floor with your knees bent and feet
in front of you, resting on your heels. Place your palms on the floor behind you
underneath your shoulders, fingers facing toward your body. Make your arms straight to lift your butt, and
bend your elbows to lower yourself without sitting down completely. That’s 1
rep. Keep your heels on the floor and your elbows,
pointing directly behind your body.