It is really a remarkable feat to see a mechanic utilize all the available resources at his disposal to transform a rickety piece of junk into one eye-catching, awe-inspiring roadster in just a couple of weeks. He may not have all the fancy equipment that many car builders and modders have. However, with perseverance, a touch of creativity, and sheer passion, the mechanic can truly bring out something elegant and impressive even with only old tools, rusty wrenches, and spare parts in his hands.
If you are serious about building your muscles and your physique, you may want to consider the ingenuity of the mechanic. You don’t have to spend many days in the gym working to have those muscles looking really mean. You don’t even have to buy expensive bodybuilding equipment to get your muscles revved up like the pros. All you need is to look at all the things that you have at home, explore their bodybuilding potential by using your imagination, and then work your way to building muscle right in the comfort of your own home.
Here are 5 killer workout moves that you can do to build muscle at home.
The Single Leg Romanian Deadlift
Want to build your hamstrings right in your home? Then this is the one to perform. Again, ideally, you should have a dumbbell but you can always improvise. You can fill a small leather bag with metal weights or even sand or stone. The point is to have something heavy that you can lift while performing the Single Leg Romanian Deadlift.
To perform this workout, you will have to make 2 improvised dumbbells or hand weights. Lift the dumbbells, one for each hand. Firmly plant your feet on the floor and make sure that they are shoulder-width apart. Step with one foot about 6 to 12 inches forward. Slowly bend yourself at the hips while maintaining a straight back and keeping your head as well as your chest up. Your front leg should also be straight. Slowly lower the modified dumbbells towards the mid-shin alongside your front leg. Make sure to maintain the position of your head, chest, and back while doing this. By the time the modified weights have reached the mid-shin level, you can then reverse the movement by flexing on the hamstring muscles of your front leg.
You can also perform a lying dumbbell leg curl. For this, you need to place your modified weights in between your feet while lying face down on a flat surface, preferably a flat bench as this will require you to keep your muscles tensed to maintain balance. Once you have achieved balance, you can do a leg curl.
The Weighted Sissy Squat
Here’s a great way to work the muscles of both the arms and the legs as well as the muscles of your back. Ideally, you need a weight plate. If you don’t have a weight plate then you can search for a suitable replacement which you can hold across your chest. You can get a durable bag and fill it with gravel, stones, or even sand just to give it some weight. You get the idea. So, you will just have to look for something handy yet heavy.
Now, stand near a door frame or any other stable structure like a post or a pillar. Stand sideways and hold onto the structure with one hand. Now hold your modified weight plate across your chest with your other hand. Firmly plant your feet on the floor and try to obtain a very narrow stance. Slowly raise your body using your toes. Next, slowly bend backwards at your knees. Try lowering your body while keeping your back tight and your chest sticking out and upwards. Bend towards the floor while maintaining the position of both your toes and your chest. Now, return to your starting position by flexing your quadriceps muscles. Repeat a couple of times. To help you achieve a more balanced muscle development, you can alternate your arms holding onto your modified weight. It is also imperative that you maintain the toe-up position, never allowing your heels from ever touching the floor.
The Standing Calf Raise
One of the easiest workouts you can do for your calves is the standing calf raise. You don’t need any fancy equipment for this. All you need is a sturdy lamppost or even the wall of your home. Get a dumbbell or any heavy object that you can hold with a single hand. A good alternative will be filling a bucket with sand or even gravel. If you don’t have sand at home, then try to get your tools from your workshop and place them in the bucket. You now have an improvised dumbbell.
Now hold the weight on one hand while your other hand will be holding onto a wall, a beam, or even a pillar or post. Stand on the edge of a raised platform or even on a step and try to raise your body at the legs by pushing with your toes until you feel the muscles at the back of your legs tense. To work your arm muscles as well, you can flex your elbows or lift the weights in front of your chest as you raise your legs. When you lower down your legs, you can extend and lower down your arms as well.
You can also try standing on the first step of your staircase or any other elevated platform. Bend over and make sure that your back is straight out flat and your legs as straight as possible. Now extend your hands and place them against the step that is directly facing you. Make sure that the balls of your feet are firmly planted at the edge of the step. Now, lower your heels very slowly towards the floor. Next, flex your calves upward and repeat the cycle.
The Bench Dip
The bench dip can be an excellent workout for your triceps muscles. It is quite easy to perform this workout even in your home. Just get 2 sturdy benches, chairs, or any furniture where you can safely sit across. Make sure the benches are not wobbly. Space them so that one bench can conveniently accommodate your feet while the other will be distanced a few feet away. Now, sit on one bench and place your feet on the other. Place your hands on the bench and push yourself up and off the bench then gently lower your buttocks while keeping your knees locked in place. Your buttocks should be lower than the level of the benches. It’s like doing a push up but with your hands on your sides and back. Push your body up before dipping it down again.
For extra work, you may want to have someone place a heavy object on your lap to increase the resistance. If you feel like giving up you can just easily slide off the added weight and continue doing the drop set. The whole idea is to develop the muscles of your upper arms. The movements that you make will help stimulate those groups of muscles to work even harder as they will try to work both against gravity and the weight of your body. Adding heavy objects can increase the resistance against which your arm muscles must work against.
The Stairs and Squats Routine
If you don’t have stairs at home, then maybe you can find one in a nearby building. Many people today don’t use the stairs as everyone wants to use the elevator. This makes it a very ideal location to really exercise those muscles while also providing the oxygenation that your cells and tissues need.
The whole point about the stairs and squats routine is to push your cardiovascular apparatus by running up the stairs as fast as you possibly can. Once you complete a flight of stairs, you are to perform 10 squats to help build strength and power to your gluteus muscles as well as the muscles of the upper legs. There are no equipment involved. Just good ol’ flight of stairs. For beginners, 10 flights of stairs should do just fine. The important thing to remember is to do the squats perfectly. You can increase the number of squats to 15 or 20 depending on your fitness level. For many endurance athletes, the goal is to climb as many flights of stairs and doing perfect squats in each flight within 20 minutes.
These are just 5 ways you can really workout to build your muscles right in your home or almost anywhere. You really don’t need expensive equipment as there are literally a lot of things that you can use as your resources for bodybuilding. As long as you can apply some form of resistance against the work of your muscles, you are guaranteed to stimulate muscle growth and development. At the very least, you can perform these exercises right in the convenience of your abode.