You only need 4 muscle-building exercises at home!

 When it comes to simplifying things; The old adage "less is better" comes to our minds, but people of all genders and impressions tend to exaggerate complicating matters. They feel that if they add more exercises or complicate their daily exercise program, they will get better results. But stop for a while and look at it simply, you only need 4 muscle-building exercises at home.

Push-Ups 

The push-up exercise, or as it is called "push-up," maybe the ideal exercise for building and strengthening the upper body primarily. It is a complex exercise that targets the muscles of the chest, shoulders, back, abdomen, triceps, and even legs.

Benefits of push-ups

Development of the muscles in the upper part that play an important part in push-ups, namely the shoulder muscles, chest muscles, bilateral and triceps muscles in the arm, and the spinal muscles of the back. While the abdominal muscles are used to keep the body stiff during a push-up exercise, they are the straight and transverse abdominal muscles, because the body contains many joints that must be kept fixed, hence the exercise described as a compound exercise.

In our daily life we ​​often need to squeeze and push things like doors and shopping carts, so the muscle fitness that you develop as you perform the pushup will serve you well. Push-ups are also considered a measure of general fitness, allowing you to assess whether you need to put in more effort to keep your body in an acceptable condition.

Mistakes made while performing push-ups

- Relax the body in the middle area of the body, which is the abdomen

- Excessive neck elevation or relaxation.

- Putting hands in an advanced position during exercise.

- Limited in movement.

Squats 

It can be said that squatting is one of the best exercises for building the lower body and adding strength to the legs, because this exercise engages several muscles and joints at the same time, as it requires following instructions in addition to continuous practice to master it safely.

Benefits of the squat exercise

The squat exercise builds the muscles of the lower body, in addition to giving it strength and endurance. The heart is also involved in this stage, which improves strength and stability in the upper body. Many world-class athletes use the squat exercise as the basis of their body weight-regulating program.

The main muscles involved in this exercise are the thigh muscles (anterior part) and the gluteal muscles (the buttocks) and also participate in the secondary role of the back muscles, transverse abdomen, gluteus maximus, gluteus minor, adductor, soleus muscle, calf muscle, and hamstrings.

This exercise can be modified to a large extent, as people of old and the elderly can do half-squats, aerobic and small. It is also especially beneficial for women who write excess weight, but it is imperative to learn how to implement it safely so that you do not get injured or hurt. 

Mistakes committed while performing the squat exercise

- Insufficient experience performing the exercise.

- Bend of the spine.

- Not touching the foot to the ground during the exercise.

Pull-Ups 

The pull-up exercise, or pull-up, is one of the best exercises for building the upper body and back. It requires, in turn, an iron bar held by the hands, after which the body is lifted and lowered again and again. The pull-up exercise is one of the most difficult exercises that can be performed at home because it requires physical fitness and strength in the muscles of the arms and back, so it may be an obstacle for beginner trainees.

Benefits of a pull-up exercise

The pull-up exercise primarily targets the broad and large back muscles, which are located behind your arms, but it also works to include and operate most of the chest muscles, upper back, and shoulders, and the abdominal muscles help to ensure the stability of the body while performing the exercise.

Errors made while performing a pull-up exercise

- Speeding up or slowing down in performing the exercise.

- Excessively open hands.

- Less and less movement.

- Excessive removal of the elbows from the body.

- Swing during exercise.

Dips 

Dips exercise or as it is called diving exercise is one of the best exercises for developing the muscles of the chest, shoulders, and triceps. The reason for its name is due to the way it is executed, as a person dips or dives his body between two parallel bars while bending his arms at a 90-degree angle and continues to rise and descend while keeping the legs bent until feeling tired.

Dips exercise poses a great challenge if you suffer from weakness in the upper body, especially the arms, given that the entire body weight is placed on the shoulders. As you must start this exercise in a simple and a limited number of times in the first period, to avoid any damage to the muscles and joints.

Benefits of Dips  exercise

The diving exercise contributes to strengthening the triceps muscles in the back of the arms, the muscles of the shoulders, and the upper pectoral muscles. The primary function of the triceps muscle in the arms is to raise the body and maintain the balance of the body, and this is what we require daily during the performance of many activities.

Mistakes committed while performing Dips exercise

- Bend the back.

- The shoulders are raised and tilted excessively forward.

- Bend the body forward while performing the exercise.

source:https://www.arageek.com/ibda3world/excises-to-muscles-building