Do you want to gain muscle fast at home without going to the gym, well you are on the right place in this article i will be telling you about ten ways to get lean muscle at home. You will only need a pair of dumbbells the work out I'll be telling will be whole body workout and you can complete them in home. It is important to understand that only exercise will not help you gain muscles you also need proper nutrition to maximize your outcome.

  1. JUMPING ROPE- Yes you are right you need to use jumping rope at the beginning. It will be a good warm up for your body and you will burn all the excess calories in your body it is also good for your heart health 10 minutes of jumping rope in the beginning is enough for your body and it will get nicely warmed up. Make sure to wear a sports shoe because if you do with your bear foot then you might get hurt in your foot so it is advisable to use a sports shoe while doing jumping rope.

  2. Push ups and pull ups- Push ups and pull ups are both excellent exercise for your upper body push ups will build chest and pull ups will build your back muscles. you can perform 3 sets of 10 reps which will be enough. If you can do this properly you can put some weight  on your back and try this exercise.

  3. Dumbbell squat- Dumbbell squats are best  exercise for your lower body it will help to  builds the quadriceps and gluteus maximus. But remember do not take heavy weight at first as it may cause injury. Steps are  ​

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  • Keeping back straight and knees behind toes, sink hips back and lower into squat until thighs are parallel to ground

  • Extend hips and knees to drive up out of squat position

  • Repeat for specified reps​​

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 4.  Standing dumbbells curls-  This exercise primarily works on your biceps and it is very easy to perform this exercise           steps are 

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  • Step on the center of a resistance band, gripping one end of the implement in each hand. Hold the band with your palms parallel to each other. Curl your hands toward your shoulders, maintaining the position of your palms. Squeeze your biceps at the top of the movement before lowering your hands back down to your sides, maintaining constant tension on the band. Keep your elbows stable and in position at your sides throughout the movement.


​5. ​Dumbbell Shrug- It is the exercise you can perform with dumbbells. It will work on your traps and help them grow.      steps are 

  •  Grab a pair of dumbbells and let them hang at arm’s length next to your sides, your palms facing each other. Shrug your shoulders as high as you can.

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    Now lets  talk about the nutrition. nutrition is very important aspect of body building  you will need to take a protein supplement protein are the building blocks of the muscles protein will help the broken muscles fibers to grow. you can also take some supplement if you want such as multivitamins, omega 3 fatty acids, etc. and last but not the least drink plenty of water and stay hydrated and get enough sleep.

     

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