About to close the year, many people remember or dust off that old purpose they had of losing weight; however, for one or a thousand reasons they never did, and if that wasn’t enough the pandemic frustrated our dreams of going to the gym even more, still your progress doesn’t have to be affected if you follow these exercises to do at home and gain mass muscle, so pay attention that from here we will tell you what it is about.
In order to achieve the objective already established, you need to focus on those exercises that involve several muscle groups, all in the same movement, in this way you will be able to notice results on a global level. On the other hand, you have to consider that when doing exercises at home you have to stay close to failure, since you can have a couple of weights that are not as big and heavy as the ones you are used to lifting, but if you do a series of so many repetitions as you can until you reach or are about to fail then you will get a result similar to the exercises you do in the gym.
If it is possible for you to load a little more weight then do it so that the results are even more effective; otherwise, fall back to the previous tip. And finally you have to consider that when working your muscles at home you must increase the calories you consume in your food throughout the day, do not forget to stretch to avoid any type of injury and try to locate yourself in a space free of distractions.
Push-ups: Push -ups are one of many people’s favorite bodyweight exercises, as they have been proven to build strength in the chest area and triceps, but they also work out the lower back, shoulders, lower back, and lower back. lower body and core muscles, and its execution is very simple, you just have to lie on your stomach placing your hands on the floor a little wider than the shoulders, and once you have the correct position you push up to raise your shoulders until your arms are fully extended, and then you will slowly lower until your chest is about to touch the floor, this is how you should do three or six sets of 6 to 12 repetitions.
Burpees: Very similar to the push-up exercise, you have to adopt exactly the same position, but at the moment in which you stretch your arms, you must pick up your feet, bringing them towards the center below your navel, and jump with your arms extended towards you. above; At the moment of touching the ground again, you adopt the position of the traditional push-ups, go down and go up repeating the jump; You are going to do 6 burpees per minute for 15 minutes, this is ideal for working your chest, core, arms, back, buttocks and legs.
Plank: assume a plank position with your elbows and toes on the floor and your torso elevated, then you are going to get up in a push-up position, but for this you are going to extend one arm at a time, keeping your body straight, go down on the elbows, one arm first another arm later and repeat. You are going to do three sets of 5 to 10 repetitions.
Lunges: for its execution mode you only have to take a step forward with your right leg and go down until your knee forms a 90° angle, then you push your front foot to stand up again and repeat with the opposite leg; From this you are going to perform 3 series of 10 repetitions on each side, and if you add some dumbbells you will have a greater degree of difficulty with which you will be able to develop quadriceps and glutes.
