In this article we will provide you with some important tips and suggestions for increase your muscle strength. Finally we will give you some information about the right power supply to increase there muscle mass. Here's everything you need to know.
Exercises to increase muscle mass without equipment
First of all, it is important to point out that increasing muscle mass is possible even without the aid of the equipment found in the gym. For this purpose, the first thing to do is to identify a relatively spacious room within your rooms, in which you can move freely: you can decide to train in the living room, in the cellar or in the garage.
An accessory that could be very useful for your workout is the classic mat for back exercises or yoga. The mat is the perfect solution to avoid slipping during exercises and to protect your limbs thanks to the presence of the padding.
Once you have identified the place where you will train, you can start by creating a form or program of training to increase there muscle mass. For increase muscle tone without weights and equipment the best thing is to create a plane on which to use the weight of the body to work the different muscles: in this way you can create a training complete for muscle groups at home. With a detailed training program you can increase your heart rate and burn calories.
How to Build Muscle: Full Body Exercises
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Here's how to do complete exercises using your body weight
Here is a series of extremely useful and effective exercises for increase muscle strength: you will be able to work on every single muscle without the need to use any equipment. In addition, a lot of space is not required for this type of exercise: you can do the work even in a small room.
Bridge exercise
The exercise should be repeated in several sets. Start by lying down with your back on the ground and knees bent: assume the “bridging” position by lifting the buttocks from behind. Then lift your left leg, taking care to keep the hips raised; finally bring the left leg to the ground and then repeat the movement with the other leg. Perform 10 repetitions for each leg respectively.
Push-ups
Next you can practice push-ups: choose between classic push-ups and advanced push-ups. Start with 10 basic repetitions or if you are already trained with a higher number. Push-ups are very effective for the enhancement from the arm.
Bulgarian squat
Another effective exercise to increase muscle mass is the Bulgarian squat: to perform this exercise you have to place your front foot flat on the ground, while your back foot is on a raised surface (for example on a table or sofa). Once the position is configured, proceed to lower into the squat position, and then return to your feet. To keep your balance, you can spread your arms wide while making the movement, or alternatively keep your arms positioned on your hips. Also in this case performed 10 repetitions for each leg.
Abdominal muscles
At this point you can move on to straight-legged abs: lie on your back using the mat, keeping your legs stretched out and straight. Then raise your arms towards the ceiling and perform the abdominal. Then lower your arms trying to touch the tiptoes and then slowly return to the ground. 10 repetitions also for the abs.
Plank
The push-up plank is another extremely effective exercise for increasing body mass and strengthening muscles. Put yourself in a plank position with your arms aligned to your shoulders and your feet at the same distance as hips. Then lower yourself to the front of the arms, assuming the plank position on the forearms, and then return to the classic plank position. Again, perform 10 repetitions.
Finally, another extremely useful exercise to strengthen muscle mass without the aid of equipment: lower yourself onto all fours and raise one leg upwards and outwards (in a 90° position). Perform 10 repetitions for each leg.
Exercises to increase muscle mass with equipment
To the exercises described above you can also add some physical work performed with the help of some weights: you can buy these in sports shops specializing in the sale of equipment for physical training and body building, or directly on the web.
Dumbbells are certainly the most useful tools for training at home, helping you a lot in strengthening your muscles. In this case too you can draft a table of training to strengthen the muscle mass.
As an alternative to weights, you can decide to use other objects that you have available at home (for example, a bottle of water or a can of preserves) that can replace gym dumbbells.
Bicep curls
The first exercise you can do with the help of two dumbbells is the biceps curl: this exercise is effective for strengthening the arm muscles. To perform the exercise correctly, you will need to keep your feet at hip distance and your knees slightly flexed. The back must be extremely straight.
Resistance band exercise
