How to gain muscles at home

 Today we talk about how to gain muscles very fast. So we are going to tell you some exercises and tips that you can make a body at home. For this, you have to follow a routine exercise. It is easy to make muscles or body at home and it does not require any expensive gym. You required some equipment if you want very fast to built your muscles.

So let's starts:

First do sapate pushups we  describe  complete steps in this article. 

1.Sapate pushup is Indian pushup know as hindu pushup and desi pushup. Many national and international wrestler do this exercise. You know International players have not shortage any equipment of gym still he do this exercises for make strong and big arms.

Steps of Sapate:

In sapate exercise first of all, stand up straight and keep both your feet shoulder-width apart, keep the hands straight downwards.

  Now sit down and place both your hands on the floor in a squatting position.

Place it on the floor.

Now putting weight on both your hands, bounce both your legs off the ground and straighten the back. Only two toes will remain on the floor.

Now you will be in a state of push-ups. 

2. Dumbbell : If you purchase two dumbbell of 10 kg each weight. Then you muscles gain very fast. The dumbbell is the most used and extremely important tool in the gym. There are many types of exercises you can do with the help of dumbbells. Let us tell you about some exercises that you do not need to go to the gym to do. You can easily do these exercises at home only with the help of 10 kg dumbbells. You can trained almost all body muscles with help of dumbbells,

3.Scorpion pushups ( vrishchick dand)

1. Bring the body into the pushup position

2.same as dive bomber

3.Lift right leg  while pushup

4. And then lift left leg while pushup

Benefit of scorpion pushup

1. Benefit of core muscles

2.Strong your arms, shoulder

3.More emphasis on chest 

4. Best exercise for chest and shoulder 

4. Pushups bar:

This is my experience if you pushup with pushup bar you muscles workout is more effective. Your grip is more accurate. your chest , shoulder workout is more effective with pushup bar.

If you want to know various types of pushup then click

5.  Body weight exercises:

There are many types of exercises in body weight exercise. You must have done many of these exercises in school too. In these, you can do exercises like jumping, step up-down, squat, high knee running.

Body weight exercises also involve hanging with the feet. All these can also help you to keep fit, increase appetite and gain weight. With this you can get perfect body at home in a few days.