6 tricks to make workouts a constant habit

ways to strengthen your muscles at home without equipment

There is no doubt that some men cannot go to the gyms, because of the lack of time, short life, and busy work, which negatively affects the body's muscles.

It is essential to start your day with some warm-up and exercise to activate and strengthen your body muscles, increase your vital energy and avoid injuries.

Home exercises are also most characteristic of the fact that they do not need special equipment or preparations, combining ease, time-saving, and revitalization of all body muscles.

The most important exercises that help you strengthen your muscles :

These are the best exercises to strengthen your muscles at home without equipment quickly and effectively:

1. Running:

Running is the easiest and best physical exercise ever to burn body fat and reach the shape you want, and has huge effects on overall health, both physical and psychological.

Running helps improve overall mental health and reduce anxiety and stress levels, and this exercise prevents many physical diseases such as arteries, and heart disease.

 lowers cholesterol levels and strengthens the immune system, and strengthens the muscles of the legs and joints.

You can practice running at home by running steadily in the same place or traveling small round-trip distances from 15 to 30d.

2. Push-ups:

A push-up is a well-known exercise that strengthens the muscles of the body as a whole, including the chest, legs, shoulders and arms, abdomen, and back.

Exercise is based on strength and endurance, which avoids injuries.

In addition to being an important exercise that helps you get a strong athletic structure and solid body muscles, it provides energy and activity to the body.

3. Pull-ups :

pull up is an important exercise that contributes to building the body's muscles, which focuses particularly on the back muscles.

The exercise also helps strengthen other muscles throughout the body, including shoulder muscles, arms, and internal and external chest muscles.

It also helps to develop the body's stamina.

Exercise is by suspending the body with a firm stick fixed horizontally and lifting the body until the chin reaches the level of the stick or higher, after which the body is lowered back to the body it was.

Practice regularly 3 rounds a day 7 to 15 times per round.

Mind exercise helps the body burn fat and lose weight, strengthening your body muscles, while maintaining tight textures without any sagging.

4. Abdominal exercises:

Abdominal exercises are home exercises for men without equipment and there are two basic types based on the target area.

There are exercises for the upper abdominal muscles and exercises to target the lower muscles of the abdomen.

1. Upper muscles:

2. Lower muscles:

5. Squat exercise:

It moves all the lower muscles of the body, such as the thighs and buttocks.

As well as training the most important muscles of the body responsible for strength and endurance, namely the pelvic muscles.

Squatting reduces back pain due to strengthening of abdominal muscles, pelvis, and legs associated.

With the lower back as well as strengthening and excreting lower body muscles when weights are used.