You have a great fishing and want to get rid of a few extra pounds. No question of going to a gym and even less of doing weight training outdoors. You are the homebody type. It's decided: you are going to exercise at home.

How to build muscle at home? This is the question to which you do not yet have an answer.

Let's find out right away how to sculpt your dream body without leaving your home.

1 - Start by warming up well

Before starting any exercise and to avoid straining your muscles, always start with a warm-up.

Do you live in 40m2 and this seems complicated to you? Don't imagine that you have to run around an athletic track to prepare your body for the effort.

The goal is to activate its warming. For example, you can use a jump rope for cardio for 2 minutes.

Build muscle at home by warming up with a jump rope

Do not hesitate to do heels-buttocks and other knee lifts. You will find other useful exercises in this resource .

This video also offers to warm up in five minutes .

One thing is certain: never neglect the warm-up, which is fundamental.

2 - Building muscle at home: bodyweight exercises

That's it, you're ready to go. The first drops of sweat bead on your forehead. After the appetizer, you want to start the main course.

To achieve this, I suggest you see how to build muscle at home without equipment.

The pumps

The push-ups allow you to work on the pectorals, the triceps and the greater deltoid. There are dozens and dozens of possible variations.

To get started, focus on basic movement.

“The starting posture is this: facing the ground, the body rests only on both feet and both hands ,” explains Wikipedia. The feet are together, and the hands are spread a little further than the span of the shoulders. The aim of the exercise is to lower the whole body while remaining straight, thanks to the unique work of the arms. The body descends until the chest (or chin) touches the ground. "

If you want to get a more in-depth look, you can practice with the video from Youtuber TiboInShape.

Be careful, you risk drooling a little!

If all goes well, you will progress quickly. So, the day you hit 10,508 push-ups in a row, let me know. This is the world record held by a Japanese since 1980. Strong, right?

The abdominals

After the push-ups, let's stick to the classic: the abs.

For best practice, I recommend using a floor mat. This will prevent back pain.

Abs is a bit like push-ups. If you want to progress, you will find hundreds of exercises. Crunch, scissors, leg lifting: there is something for everyone.

For classic abs, for example: keep your feet on the ground and bring your hands up to your knees behind your head, without pulling on the back of your neck.

Burpees

You have surely heard of it because it is a very fashionable exercise. It's very hard but super complete.

Ready to test? Let's start with a definition.

This is “a bodyweight exercise,” explains the MyProtein blog . It consists of doing a squat, a plank, a push-up, a new squat and a jump. "

To perform the movement well and not injure yourself, I advise you to check out this very well done video resource .

The board

Basic but super efficient. It allows in particular to strengthen the abdominal belt and the back.

As with your pecs and abs, you can do different types of boards.

For the forearm plank, do the following:

Position yourself horizontally, toes and forearms in contact with the ground.
Stay straight, relaxed, and look down to the ground.
Remember to cover the whole body well and not to lower the stomach towards the ground.
Hold for the desired time. For example, you can start with about 30 seconds.
Breathe throughout the exercise.

3 - Exercises with your furniture

A wall to make the chair

Have you always thought that a wall was used to separate two rooms? You are right. But it also turns out to be useful for chair exercise.

Thanks to it, you will strengthen your thighs.

Let's talk about the procedure: stand with your back against the wall. Your thighs should be parallel to the floor and your hands located at your sides.

Put on your lap belt and don't lift your back off the wall.

Try to hold on for 1 minute. Yes, it is hard. I know. But you have to suffer to be beautiful.

Two chairs to work your triceps

For this exercise that uses your triceps, you will only need two chairs. I'm sure you'll find this at home, right?

The exercise is taken from the Lafay method .

It allows “to acquire an athletic versatility in a minimum of practice time, we can read on the website dedicated to it. Great strength, endurance, power, flexibility, relaxation, with only 2 weekly training sessions; and even a large muscle volume with 3 weekly sessions and a high calorie diet. And all of this constructed using two chairs and a pull-up bar. "

To do the exercise well and not injure yourself, take a look at the video below.

A gate to do TRX

You have at least one door in your house, I suppose? Awesome. You will be able to get started with TRX without further delay.

The TRX (Total Resistance eXercise, in English), of the name of the reference brand, designates a suspension training mode carried out using two manually adjustable straps.

Created by US Special Forces, the TRX works all muscle groups using body weight and strengthens core strength.

The straps can be fixed anywhere on a fixed structure, both inside and outside.

This is a great tool for working indoors. Thirty minutes of exercise, 3 times a week, will already be enough to notice results.

Small flat at the level of "pure" bodybuilding: you will not be able to work as well in force as if you use bars or dumbbells.

Note that its price (199 €) could put you off. However, there are similar systems that are much more affordable. However, they do not have the same reputation and quality as the original product.

4 - Conclusion

Here you are with an intense home strength training program, for men and women, ready to be tested.

Before concluding, take note of these final tips:

Remember to hydrate yourself well before, during and after your session. If you want to learn more about hydration, check out this resource .
Remember to stretch at the end of the session.
Do not do all of the above exercises in a row, especially if you are a beginner!
In addition to your weight training exercises, adopt a healthy and balanced diet.
Consult a doctor before embarking on any new physical activity.

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How to build muscle at home||How can I build muscle without going to the gym?

1 - Start by warming up well