Muscle training is an essential part of a healthy lifestyle, but it is important to approach it in the right way. Combining strength training with the right techniques ensures that your muscles are effectively stimulated and become stronger, without the risk of injury. By varying exercises, consistency and applying progressive overload, you can optimally promote muscle growth. Nutrition and rest after your workout also play a crucial role. In this blog we discuss the best methods per muscle group to train these muscles at home.
Importance of muscle strengthening activities
Muscle strengthening activities are exercises within strength training combined with endurance activities. The goal of these activities is to increase muscle strength, condition and size. You do not necessarily have to do these activities in a gym. There are also a number of exercises with the same goal, which you can simply do at home or at work.
Exercices d'équilibre
It is often recommended to swap muscle-strengthening exercises for balance exercises from the âge of 65, but if you notice that you are having trouble with your balance, you can also switch to muscle-strengthening activities earlier. Balance focuses on the cooperation between muscles and balance exercises focus on improving balance when standing or moving.
5x back muscle training
Training the back muscles is forgotten by many people, since this muscle group is not so visible to yourself. However, training your back is important for better blood circulation and more strength in your upper body. In addition, strong back muscles provide stability and relief of your spine. These exercises are extremely suitable for training the muscles in your back:
- Aviron
- Planches
- Squats
- Making a bridge
- Superman (perfect exercise to train lower back muscles)
Train your arm muscles with these exercises for home use
Training your arm muscles at home is also an option. There are many ways to think of for the arms to train the different muscle groups. Think of these exercises for example:
- The inchworm
- Burpees
- Push-ups. You can alternate these with tiger push-ups, the decline push-up or the incline push-up
- Shoulder taper
- Back push-up
- Planche de marche
7x chest muscle training
You can also achieve a strong chest outside of the gym. Simply put, you only need your body weight to train your chest muscles. You perform the exercises in sets with ten to fifteen repetitions in a set. Below are a number of simple exercises to train the muscles in your chest from home:
- Spider Man pousse vers le haut
- Pompes dynamiques
- Un bras pousse vers le haut
- Large poussée
- Trempette de poitrine
- Compression de la poitrine
- Floor flies with weights
Nine exercises to train leg muscles
Training your leg muscles is highly recommended for a strong base to perform other muscle exercises on. Training your legs is even said to have benefits for your mental health. You can also easily boost your leg muscles from the comfort of your own home with these nine exercises:
- Lateral band walk (with resistance band, bon échauffement )
- Side lunges or walking lunges
- Squats
- Step up knee raise (possibly with dumbbells)
- Split bulgare
- Standing on your toes
- Sauts en longueur
- Donkey jumps
- Single-leg glute bridge (perfect exercise to also train the lower back muscles)
Make sure you warm up and cool down properly to prevent overloading of the ankle muscles, for example .
Training shoulder muscles
Trained shoulders not only look good, but also provide more ease in your daily movements, since they form the basis of your arm movements. That is why many exercises for the arm muscles are also good for the shoulders. With the exercises below, for example, you can train your shoulder muscles well at home:
- Australian pull-up
- Wall walk up
- Planche vers le haut
- Planche descendante
- Pompes de brochet
Training knee muscles
You use your knees for almost all movements of your leg and strong knees are therefore definitely recommended. You can also train your knee muscles from home with a number of handy stabilizing exercises:
- Stand on one leg and bend slightly at the knee
- Stand with two legs and bend your knees slightly
- Squat divisé
- Touching the ground from a raised area
- Walking back and forth on a rise
