When most people hear the name bodybuilding, they think of men they have seen on satellite. These people walk on the stage in sports shorts and take different poses in front of hundreds of cameras to show their bodies to others. There is no doubt that these people are bodybuilders and they have all gathered on the stage to compete from all over the world, but bodybuilding is not just a body with bulky and big muscles. This sport is bigger than what you have in mind and it is not just for professionals and anyone who wants to compete. As the name suggests, this sport is for building the body and those who want to be fit can join this sport. Also, no matter how much you are a beginner, as soon as you have decided to work in this sport, it means that you are a bodybuilder. It is enough to follow this article from Fit Play with us to get to know Bodybuilding at home movements in general and exercise at home without exercise equipment or the best exercise program at home.
Bodybuilding at home 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 don’t 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. To be consumed continuously. 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 body’s 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 bodybuilder’s 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 Bodybuilding at home or exercise at home without exercise equipment. You can use dumbbells to Practice exercise at home and exercise at home without exercise equipment.
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
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 person’s muscles are forced to bear more weight than before. On the other hand, to start the muscle building process, 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 bodybuilding at home
Exercising at home is the best option for working people and students, because instead of having to endure the crowds and heavy traffic, 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 bodybuilding at home for you. The most important bodybuilding at home 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
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 person’s 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
When a person wants to start working in the field of bodybuilding and exercise at home 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 people’s 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 of 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, we hope that the above information like Practice exercise at home and exercise at home without exercise equipment or movement exercise at home was useful for you and that you can have a healthy body by exercise program at home.
