We all know how much exercise is beneficial for our physical and mental health but with the challenges and problems we face we have generally neglected it. By bringing sports at home like Exercise at home to strengthen muscles and bodybuilding you no longer have to sit in front of the TV for long hours or linger in the traffic and bustle of the city. You can also save money and time by bringing exercise at home back arm. Now a question is forming in the minds of people what sports can we do at home. You can do all kinds of sports such as aerobics and yoga at home and if you dont like these sports you can start doing all kinds of aerobic exercises yourself. Stay with us in the continuation of this article from Fit Play to introduce you to Exercise at home to strengthen muscles and bodybuilding or exercise at home to strengthen back and exercise at home to strengthen arm.

Exercise at home behind the arm

The muscles on the back of the arm are not considered normally and many people do not pay even the slightest attention to it, while most of the athletes or those who love muscles know that two thirds of the muscles on the arm are from the muscles on the back of the arm. be In fact at any age you can exercise at home to strengthen arm. In the following we have discussed the most important exercises for the back of the arm at home. It is enough to repeat these movements daily in 3 sets of 15 times to have strong muscles over time. The movements to exercise at home to strengthen arm are :

Diamond swimming
Back arm dip
Swimming from the side
Swimming on the table
Triceps push

exercise at home to strengthen back

Today many people even children, have injured their backs due to unhealthy habits such as sitting in front of the TV, on the couch, on the table, in front of the computer and they always suffer from back pain. Now you are asking how to fix your back pain and how to prevent it if you havent got it yet? Your answer is exercise at home to strengthen back and Exercise at home to strengthen muscles and bodybuilding. By exercising at home to strengthen your back you can easily strengthen your back muscles and prevent all kinds of diseases. In the following we have presented some of the most important movements for strengthening the back muscles :

Movement of the knee towards the chest
Spinal stretching of the back
Back flexibility exercise
Bridge practice
Cat pulling movement
Abdominal rotation stretch
Moving the shoulder back

exercise at home back arm

If you also love well-shaped arms that fit your body and you hate wrinkled and sagging arms you should start working before its too late. Exercising at home to strengthen the arm or Exercise at home to strengthen muscles and bodybuilding is the best option to get rid of drooping and loose arms. Exercise at home for arm strengthening is using dumbbells and with dumbbells you can perform heavier movements and as a result you will get well-shaped arms faster. In the following, we have discussed some of the most important sports movements to strengthen the arm :

Lateral lifting of the hands
Pilates puncher
One legged scarecrow
Reverse launch and press
Propeller in lying position
Triceps muscle stretching
Swedish swimming
Arolins swimming
Opposite arm and leg movement

exercise at home to strengthen leg muscles

Athletes who do leg exercises in the gym know that they have to experience a lot of pain because a persons lower body bears more weight than the upper body. As a result, the whole body is on the legs and you have to carry them with you throughout the day. exercise at home to strengthen leg muscles is also the same and you should make a lot of efforts for strength and endurance movements.

In exercise at home to strengthen leg muscles you must choose a small weight or a dumbbell so that you can get a good result at the end of the work. In the following we have presented some of the most important movements to strengthen the leg muscles. You just need to rest for 15 seconds for each set of 15. The most important exercise at home to strengthen leg muscles are :

squat
lunch
Leg lift from the side
Kickback
Hip bridge
Forward movement

Exercise to strengthen thigh muscles at home

Today having a fit and fat free body especially strengthening and shaping the thigh and hip muscles, is one of the challenges of women. In addition to this, many people have caused weakness in the pelvic floor muscles and hip muscles due to their busy schedule and lack of exercising to strengthen the thigh muscles at home. Exercise to strengthen the thigh muscles at home is much easier than the gym and you can strengthen your thigh muscles at home without any equipment. In the following we have presented some of the most important exercises to strengthen the thigh muscles :

Bridging motion
Single leg thigh lift movement
Launch movement
Split squat movement
Lateral squat
Walking with a wrist strap
Walking with a knee brace
Walking sideways with a cross stretch
Stepping sideways
Stepping forward
Climbing from the platform to the side
Hip flexor stretch from side
Stretching of the inner leg muscles

Exercise at home to strengthen muscles and bodybuilding is a way to get fit

Today in a situation where the society is facing problems and many jobs such as offices are closed, there is no way for people to Practice exercise at home because the clubs are one of the places where it is forbidden to access and go to them. For this reason it is not possible to exercise in the gym and we have to bring exercise home.

At the same time many people do not have the tools and equipment needed to Practice exercise at home or Bodybuilding at home and in response to these people, it should be said that just follow us to know that you can Practice exercise at home. One of the sports that can be done at home is bodybuilding. You dont need any special equipment to do this sport and with a dumbbell you can easily do many exercises at home or Bodybuilding at home.

How important is nutrition in bodybuilding?

The first important principle for the health of the body is exercise and the second important principle for the health of the body is proper nutrition. If you want to have a lean and muscular body you must follow a special diet. Special nutrition means that compared to other people you need to take in more calories per day so that your body starts building muscle with the protein and energy you receive. On the other hand carbohydrates can generate a lot of energy and if you do heavy training, you should include carbohydrates in your diet.

In the diet of a person who works in Bodybuilding at home or another place and is looking for fitness and muscle building, chicken, meat, turkey, fish and eggs, as well as all kinds of seeds, nuts and beans should be included in each meal. Of course vegetarians should get the protein they need from powders and nuts. On the other hand a bodybuilder should eat 5 to 7 meals a day to regulate her bodys metabolism. In addition you should drink as much water as you can for bodybuilding during the day.

What is the role of boosters in Bodybuilding at home?

Today many bodybuilders who work seriously in this field always use drugs such as steroids so that their body starts to metabolize and build muscle faster. This allows the bodybuilder to achieve her goals quickly, but in the long run it has side effects on the body. On the other hand the body of a person who has gained muscle and fitness through exercise and nutrition is very different from a person who has gained bulky muscles with drugs and various supplements.

The smallest side effect of steroids containing drugs is the reduction of testosterone, which causes men to suffer from acne and women to suffer from hair loss. In addition it should be said that supplements and steroid drugs are different from each other. For example supplements have the aspect of food sources and are produced to provide the nutrients needed by a bodybuilders body more easily, while steroid drugs do not have these characteristics.

Bodybuilding at home without sports equipment

The goal of most people who are looking for fitness is actually to improve the health of their body parts and increase their self confidence so that they can enjoy their bodies and their physical and mental health more. Many people think that bodybuilding is possible only in the gym while it is also possible to do Exercise at home to strengthen muscles and bodybuilding. You can use dumbbells to Practice exercise at home and Exercise at home to strengthen muscles and bodybuilding very good.

To build muscle and get fit you must first know three important principles about bodybuilding, so that you can achieve the body you want by following these three principles. Carrying out exercises continuously, proper nutrition and adequate rest are the three important principles of this discipline which is why it is possible to do Bodybuilding at home and exercise at home without exercise equipment.

Bodybuilding at home with dumbbells is it good?

It is easy to do bodybuilding at home with dumbbells for all ages and it will not harm your body. Bodybuilding at home with dumbbells are mostly for people who are unable to go to the gym due to work and university, although exercise at home with dumbbells are also used in gyms but not as much as someone who has started bodybuilding at home with dumbbells.

Is Since the dumbbell workout at home is for the whole body you should rest every other day. In addition, on your rest days when you are not working exercise at home with dumbbells you can do a variety of aerobic exercises at home.

3 sets of 10 dumbbell squats
Dumbbell deadlift with straight legs, 3 sets of 10
3 sets of 10 dumbbells
Dumbbell chest press 3 sets of 10
Publishing by 2 sets of 8
Lounge with 3 sets of 10 dumbbells
3 sets of 10 dumbbells behind the thighs

Review of home gym equipment

Performing strength exercises causes small tears in the muscles of a person, which in the process of rebuilding these tears, muscles are made. This starts when the bodybuilder is doing exercises in different sets because the persons muscles are forced to bear more weight than before. On the other hand to start the Exercise at home to strengthen muscles and bodybuilding you must follow strength training, which must be with the same weight.

Therefore exercise at home with dumbbells are one of the Bodybuilding at home tools and with dumbbells you can easily do all kinds of strength exercises and witness the changes in your body. Over time you can use heavier dumbbells to reach your goal of fitness and bulky muscles sooner. Also we can mention ropes, foam rollers, fitness balls, spinning rolls, TRX bands and resistance bands among other home gym equipment and exercise at home without exercise equipment.

A look at Exercise at home to strengthen muscles and bodybuilding

Exercise at home to strengthen muscles and bodybuilding is the best option for working people and students because instead of having to endure the crowds and heavy street they can easily do all kinds of Practice exercise at home. On the other hand it is not necessary to spend a lot of money to do Bodybuilding at home and movement exercise at home. In the following we have presented a series of the best Exercise at home to strengthen muscles and bodybuilding for you. The most important Exercise at home to strengthen muscles and bodybuilding are :

Explosive press
Dumbbell standing press on the shoulders
Dumbbell squat
Lateral lifting
Curling (turning) forearm
Dumbbell set-up
Plank
Side plank
Dumbbell bench press
Dip on the bench
Crunch

See the most important Bodybuilding at home movements

In this section we have made a more general review about bodybuilding at home so that you can easily reach your goal. These movement exercise at home are :

Explosive press

In this method a person should spread his hands shoulder width apart and place them on the ground. Then, leaning on the toes, he should straighten his back and raise his leg and thigh. In the next step the person should lower his body to the point where the distance between the chest and the ground is equal. At the end with an explosive press, it should be turned upwards and the persons hands should be straightened.

Dumbbell standing press on the shoulders

In this method a person should spread his legs shoulder width apart and stand. Then he should hold two dumbbells and keep his hands above his head. In the next step, the dumbbells in the hand should be pressed upwards and the hands should be fully extended and placed straight above the head.

Dumbbell squat

To perform this movement exercise at home a person should hold two dumbbells in both hands, then spread his legs shoulder width apart and stand. In the next step by bending the knees and lowering the upper body, the person should sit in a squat position. In this movement exercise at home, the knees should not be bent and the distance between the dumbbells and the ground should be the same.

exercise program at home for all person

When a person wants to start working in the field of Exercise at home to strengthen muscles and bodybuilding without exercise equipment he must first prepare a bodybuilding exercise program at home for himself at home. To get a fitness exercise program at home, you must go to an experienced trainer. Even in sports clubs some people do not have the ability to provide a fitness exercise program at home and the trainer you go to for a home fitness program must have a high level of education and work experience in this field. On the other hand, you cannot use other peoples programs.

Because there are physical conditions, age and other indicators in each person which are different in another person. For this reason if you do not go to an experienced person and use any fitness program at home and in the gym, it is very likely that you will not reach your goal.

Adequate rest in the gym

Adequate rest in bodybuilding and exercise at home with dumbbells is another important principle to achieve fitness and bulky muscles that you must pay attention to. Right when you start doing bodybuilding exercises at the gym or at home your muscles are stimulated. The important point here is that when the training is over muscle growth begins and at this time you must rest.

If a person does not have enough rest and starts doing other things immediately after exercise, his body muscles will not grow as it should. Therefore a bodybuilder should sleep 7 8 hours a night so that the body can recover, restore energy and start growing muscles.

What are the benefits of bodybuilding?

In the following we have presented some of the most important benefits Exercise at home to strengthen muscles and bodybuilding for you to get to know more about this exciting sport. The most important benefits of this sport are :

Increasing muscle strength
Increasing the durability of your muscles
Fit body parts
Increasing the strength of bones and muscles
Gives health and beauty to the body
Develops the execution of sports movements
Increased flexibility in the body
Increasing body strength and speed
Reducing nervous pressure caused by daily tasks
Increases body metabolism and strengthens the heart
Regulation of blood pressure in the body
Extends life and improves quality of life
Creates an excellent form for the muscles and joints of disabled or weak people
Fixing blood cholesterol and increasing hemoglobin and red blood cells

the final conclusion

In this article from the Fit Play blog you learned that exercising increases your mood and vitality and over time if you do your exercises continuously you will see an increase in the quality of your life. You also know that it is not possible to exercise only in sports clubs and you can do sports such as aerobics, bodybuilding and yoga wherever you want. In the last word of this article Exercise at home to strengthen muscles and bodybuilding we hope that the above information like Practice exercise at home and exercise at home without exercise equipment or Exercise at home to strengthen muscles and bodybuilding was useful for you and that you can have a healthy body by Exercise at home to strengthen muscles and bodybuilding.