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Home Bodybuilding
Home Bodybuilding Workouts
Bodybuilding At Home
There are many advantages to working out at home versus at the gym. The most obvious one is that you don't have to commute. You're saving gas and time. Another advantage is that you don't have to worry about other people watching you, or getting into the trap of trying to outperform others. When you're at home, you're only competing against yourself.
The most important thing to do prior to any workout is warm up your body. This is best done by stretching and going for a short jog. In most cases, you can just step outside and begin your jog. If for some reason that isn't an option, consider purchasing a treadmill.
Once your cardio-based warm-up is complete, continue with some self-resistance exercises. This accomplishes two things. One, it warms up your muscles. Two, it tires your muscles a little, which will make your workout more effective.
Good things to start with are push-ups or pull-ups. If you can't do regular push-ups, you can sit on your knees and do them. If push-ups are too easy for you, you can pack a backpack with about 20 lbs of books and put the backpack on, then do your push-ups. For pull-ups, consider purchasing the Iron Gym pull-up bar. Don’t worry, it’s cheap. It fits on most doorways and can really improve your strength and muscle endurance in a short period of time. Vary your pull-up workouts with palms facing out, palms facing in, alternate grips for each side, and chin-ups.
If you're doing chest, after you have warmed up, you can do bench press or decline and incline push-ups by using a chair, dumbbell flyes, dumbbell bench press and incline dumbbell press. These all focus on different muscle groups and all but the barbell bench press don't require a spotter. If you get into trouble, you can toss the weights.
For biceps, do curls with elbows still, hammer curls, concentration curls and reverse curls. These can all be done using only dumbbells.
For triceps, do overheads, kickbacks, and skull crushers. Skull crushers will require a barbell.
For back, do bent over-rows, dumbbell lying row, shrugs, and supermans.
For shoulders, do military press, lateral raises, and rear deltoid row.
Do 3-4 sets each. The push-ups and pull-ups will have helped a great deal, especially for muscle endurance, but for strength as well.
It’s also important to be creative when working out at home. That’s half the fun.
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