Our muscles give us the strength to carry out movements . Without them, we would not be able to go about our daily lives. Muscles are also the tissues in our body that burn kilocalories . The more muscles you have, the more you can do to maintain a healthy body weight .
Muscle training is the most effective way to strengthen your muscles. However, you don't necessarily have to go to a fitness center to do this. You can strengthen your muscles with just a few exercises at home.
Don't be afraid of oversized muscle packs! Testosterone can lead to enormous muscle growth , but as women produce 200 times less of it than men, they can do their strength exercises without worrying.
Arms (biceps)
Stand up straight. Your arms are stretched out beside your body and your palms are facing forward. Clench your fists. Now bend your arms towards your shoulders. Keep your upper arms close to your upper body.
If you like, you can do this exercise with weights. Use water bottles, rice bags or stones as dumbbells.
Arms (triceps)
Stand with your feet hip-width apart. Bend your knees slightly and bend your upper body slightly forward with your back straight. Stretch your arms straight backwards towards your upper body so that your elbows are pointing upwards. Now bend your forearms towards your shoulders and stretch them out again. Keep your upper arms close to your upper body.
If you like, you can do this exercise with weights. Use water bottles, rice bags or stones as dumbbells.
Calves
Stand facing a wall. Place your palms on the wall with your elbows slightly bent. Choose the distance so that you are slightly forward. Bend one leg slightly. Now stand on your toes as you exhale and on your whole foot again as you inhale. Perform the exercise slowly and in a controlled manner. Change legs after 15 - 20 repetitions.
Inner thigh
Sit on a chair. Bend forward with your back straight and place one of your forearms between your knees. Now press your knees together against the resistance and let go again. Repeat until you feel a slight pull in your muscles.
Have fun building muscle!
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