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.
Abs
“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.
ncG1vNJzZmiblaGyo7%2FPqJuirZ1jsLC5jq2mqWWSpLG6rtSio52hnpx6psTEq5qiq5WofA%3D%3D