I don't want to go to the gym, there is not much sports equipment at home, what sports can I do to increase muscle?

Want to increase muscle does not necessarily have to go to the gym to jerk iron, you can also do some muscle training at home, the following sports, home can easily carry out to help you achieve perfect muscle optimization of the body curve, the key does not need to use any equipment!

A.

The main training of the high leg is the strength of our legs, to enhance the support of our lower limb muscle groups, and need to cooperate with the whole body muscle groups, especially the abdominal muscles can be very efficient exercise, without the use of any equipment, very suitable for home exercise.

When doing high leg lifts the body stays upright, the core is tightened, the thighs are lifted upward, and the fast amplitude jumps. It is recommended to cycle through 2 sets of 20 per day. Later on, according to their own exercise to increase the intensity of training.

II. Sit-ups

Sit-ups are the use of abdominal muscles to contract to reach the movement, which can train the strength of our abdominal muscles. At the same time can quickly burn our abdominal fat, enhance the elasticity of the abdomen, promote the formation of our abdominal muscles, in addition to sit-ups can stretch the back muscles, so that our back strength, can be said to be the home essential muscle-building exercise.

When doing sit-ups, the body should be completely close to the ground, bend the elbow, and then gently touch the palms of the hands on both sides of the ear and inhale, exhale slowly upward curled, head and shoulders off the ground, keep the arms open, and the back do not leave the ground. It is recommended to cycle 2 groups per day, 15 per group, and slowly increase the number of times in the later stage.

III. Mountaineering

Mountaineering is one of the most effective exercises to exercise the abdominal muscles, this exercise requires the upper limbs and lower limbs at the same time coordinated with the exercise of our abdominal muscles, back muscles and leg muscles, and at home only need a yoga mat can be carried out.

Doing mountaineering run, to slightly arch the back, and then tighten the buttocks, the whole body's core strength tighten, with hands and toes to support all the body weight, and then first step forward the right leg, bent and placed on the lower side of the chest, a quick breath of air before and after the leg at the same time force in the air to each other to change the position after the landing to become the right leg in the back of the left leg to take the place in the front side of the position, and so on and so forth. It is recommended that 2 groups per day, each group of 20, later according to the training intensity slowly increase the number of times.

Four. Hip Bridge

The hip bridge can be very effective in exercising the muscles of our hips, thighs and hips, to achieve the role of thin legs and hip training. In addition, for the lower back muscle pain and lumbar disc herniation has a certain relief effect, if you are sedentary office workers, then home to practice hip bridge is more appropriate.

When doing the hip bridge, lie flat on the mat, bend your knees, and then the whole foot on the ground, hands on both sides of the body, in the top of the hips should be full, and the hip drop do not touch the ground, repeat the action. It is recommended that the daily cycle of 2 groups, each group of 25, later to improve the intensity of training, increase the number of hip bridge movement.