As we all know due to COVID19 lock down all gyms are closed and every gym participants is looking for some exercise which can be done in home with the things available in home so guys don't worry this blog is for you. And its for those too who can not afford to go to gym and want to build a massive body.
So lets begin with the stuffs which you can find around you
1. Inter lock Brick or a normal heavy brick (it weights about 5-6.5 kg)
2. Water can filled with water.
3. Resistance band
4. Mat
we are ready to rock now if we have gathered some of these equipment. Now choose any open place to perform exercise.
KICK BACK FOR TRICEPS:-
To do this exercise pick up the brick in one hand take it back at an inclined position, holding the brick now perform kickback reps this will target your triceps. Do as many reps as you can.
BRICKS PRESS FOR CHEST:-
SHOULDER PRESS:-
FRONT DUMBELL RAISE:-
HAMMER CURLS:-
So lets begin with the stuffs which you can find around you
1. Inter lock Brick or a normal heavy brick (it weights about 5-6.5 kg)
2. Water can filled with water.
3. Resistance band
4. Mat
we are ready to rock now if we have gathered some of these equipment. Now choose any open place to perform exercise.
BICEP CURLS:-
You can use bricks in place of these dumbbells
Pick up the available weight (either brick or water can) now perform the curls, to do this exercise lift the weight upwards holding the bricks or dumbell in your hand. This completes your one curl so do this rep again and again with both hands.
To get max gain perform many reps until you can not do any more.
BARBELL CURLS WITH WATER CAN:-
To perform this exercise pick up the water can and fill water in it. Now pick up the cans with both of your hands holding the ends of can, now perform the curls as you do with barbell the effect will be same.
KICK BACK FOR TRICEPS:-
To do this exercise pick up the brick in one hand take it back at an inclined position, holding the brick now perform kickback reps this will target your triceps. Do as many reps as you can.
BRICKS PRESS FOR CHEST:-
you can use bricks in place of these dumbbells
To perform this exercise lay down on a mat straight facing your face up pick up the bricks or concerned weight in both of your hands, now start doing exercise as you do in dumbell press. While bringing the weight down remember to inhale this will make your chest contract more.
SHOULDER PRESS:-
TO perform this exercise pick up the bricks in both of your hands and and perform shoulder press. To do this exercise raise your hands up lifting the bricks then bring it down to shoulder level again. Do the same rep again and again until you can not do any rep further. This will pump up your shoulder muscle and help in developing it.
FRONT DUMBELL RAISE:-
To perform this exercise pick up the dumbell or bricks in both of your hands and raise in front up-to the shoulder level and do this exercise in alternate manner i.e when you right hand is raised left should be down and when left is raised right hand must be down. Perform as many reps as you can.
HAMMER CURLS:-
To perform this exercise pick up the bricks or dumbell if available. Now raise your hands in alternate manner vertically like you are lifting a hammer. Now performs reps in alternate manner and do as much reps as you can this exercise will increase your bicep length.
so these are some of the exercise which you can perform at home without going to gym and with less equipment more exercises will be updated later so keep reading my blogs and share this to every fitness freak.
for diet related to mass gain you can read my others blogs or just click here on this link https://you2areawesome.blogspot.chttps://you2areawesome.blogspot.com/2019/08/can-not-afford-whey-protein-but-want-to.htmlom
