5 body building exercises at home

If you have desire and effort you can do body building at home. There are some bare arm exercises that will help your muscles grow and tone faster.

But for this you must be patient and practice regular exercises. Also you should eat nutritious food and fruits and drink enough water.

And sleep on time and wake up early in the morning. Taking care of your body will definitely keep you healthy. Besides, if you practice the exercises regularly, you can easily have well-formed muscles.

01. Push Up : Yes you heard it right push up is a very useful exercise for building well-built muscles.

Almost all of us are more or less familiar with push ups. To do push ups you first need to lie flat on your back.

Then put both hands on the ground along the chest with the fingers facing forward and lift the body straight up with the toes.

Then push down again. Do this 10 to 12 times as per your capacity.

In this way you can give two to three steps. Rest for 30 seconds after each step. This exercise can be gradually increased according to the support.

Doing this exercise puts a lot of stress on your arms, making the muscles toned and strong. Although push ups result in a full body workout. But especially the muscles of the two arms help to grow stronger and faster.

Also builds the chest muscles. For many people who have chest pigeons, this exercise is very effective in building chest muscles.

 In addition to the arms and chest muscles, the work also puts a lot of stress on the abdomen. As a result, the abdominal fat is easily reduced and the abdominal muscles are well formed.

 Moreover, push ups play an important role in strengthening and strengthening the back muscles. So doing push ups is very important in body building at home.

 Push ups may be a little difficult at first. But in the beginning keep doing as much as possible and gradually increase according to your ability.

 02. Sit up : To do this exercise you have to lie down first. And by folding both the legs, the hands should be raised behind the head as much as possible but must try to stop the head with  the  knees .

Then return to the previous position and do 10-12 times in each step. 3 steps to be given. And gradually increase according to capacity. Remember this exercise is very beneficial for the stomach.

 Increases digestion and improves stomach function. As a result, food can be digested quickly. Sit ups help reduce belly fat faster and tone back muscles.

 Toning the abdominal muscles is very important in building a six pack body. Otherwise your muscles and body will have no beauty.

 03. Leg Exercises : Toning and strengthening the leg muscles is very important in bodybuilding. So it is very important to do some leg exercises.

There are many ways to do leg exercises at home with bare hands. One of the easiest things you can do is sit up straight with your hands on your hips.

 Yes you heard right it is a great leg exercise. And it is quite simple. These exercises make your lower legs more toned and grow faster. Also jumping rope or running is very beneficial for leg muscles.

 04. Ring Hanging : Hanging on a ring is a bit difficult but you can do it easily by setting up a ring at home.

For this you first need to hang on the ring and push up by applying pressure on the hands. This should be done eight to ten times according to capacity.

 Over time, you can increase it slowly as per your ability. This exercise will strengthen your bodybuilding muscles very quickly. So do this exercise very seriously.

 05. Ring Don : This ring exercise is an abdominal exercise. To do this exercise, first hang on the ring. And the two legs should be straightened together and raised somewhat like an English letter 'L' shape.

This should be done 10 to 12 times as per capacity. And try to gradually increase it over time. It may be a little difficult to do this exercise in the beginning. However, this exercise is very beneficial to tone and strengthen the abdominal muscles.

Food requirements for becoming a bodybuilder

Bodybuilding requires some changes in diet. In particular, the habit of eating natural food and green fruits and vegetables should be developed.

 Eating outside food should be completely stopped. Because outside food contains a lot of fat and it is very harmful to health.

 Also, drink plenty of water. A working person needs more water than a normal person.

 Therefore, if you are exercising regularly, you must drink a little more water. Drink at least 8 to 10 glasses of water daily. Drinking a moderate amount of water every day will help your cells grow.

 Rest is essential to bodybuilding success

Adequate rest is a must if you want to do bodybuilding. Because the body is very tired after exercise, it is very important to rest. Rest allows your cells to grow more easily.

 At least 7 to 8 hours of sleep is required every day. If you don't get the right amount of rest after exercise, you don't want to exercise the next day. So you must get enough sleep and rest.

 Along with exercising, eating a nutritious diet and getting enough sleep, your body will slowly begin to change. For this, be patient and follow the rules.

 Because you can't understand the change in a couple of days or a couple of weeks. That's why you must keep exercising regularly with a steady attitude.

 You can notice a lot of changes in your body compared to before. If you don't make up for the laziness with a day or two of exercise, you will never have a muscular body.

 In this case laziness is the biggest obstacle in the way of exercise. So definitely be patient and practice regular exercise. Your body will change for sure.