Exercises for Muscle Gain at a Gym

Sep-17-2011 900 Super Admin

Do you want to work out that can help you build your muscles fast? Yes, it’s possible through exercises that builds strength and perfectly tones your abdominals, thighs, butt, arms and back. So, to help you get the best results out of your gym exercises here we are going to explain some exercises that not just help you gain your muscles but keep you overall happy and healthy. Below mentioned are a few yet the best ways through which you can add a lot of strength and size to your body as you start to gym. Have a look at these: 1. Toning Exercises Building muscle is a must for strong bones to boost metabolism. So, if you are desperate to achieve long, lean and sculpted muscles however if you are not really into pushing a metal weight machine at the gym then don’t worry we have got the most effective bulk-free ways to get longer, leaner from head to toe completely. 2. Monkey Push The monkey push exercise strengthens your arms and shoulders, back and abdominal. You start this exercise by getting into the up part of push position with hands below the shoulders & body from head to toe. Keeping core tight, jump forward and land gently with feet on the outside of hands. Now, you can hop back to starting position and bend elbows to lower body towards floor then push back up. Do 10-12 reps. 3. Opposite Arm and Leg Lift Here, you need to get down on all fours with hands under shoulders and knees under hips. Reach your right arm forward at the same time and stretch your left leg back. Hold on for 5-10 seconds, release and repeat using the right leg and left leg. 4. Twisting Knee Plank Get into the plank position, twist your lower body to the left, then to the right and then return to center. Bring your left knee forward in order to touch your left elbow. Hold on for 1 second, return to the center and then repeat on the right side. 5. Chair Twist The chair twist exercise strengthens your lower and upper abdominals, hips, thighs, butt and obliques. To perform this exercise, you need to stand with your feet together, bend knees, lower until your thighs are parallel with floor and raise arms forward and up. Rotate torso to right and secure left elbow on outside of right knee. Now, hold for three breaths and return to the starting position. 6. Quadriceps Stretch With feet toward stability ball or wall, stand on hands and knees and lift right leg and point right toes toward ceiling. Move your knee inches away from the ball. Rest top of foot against ball and kick top of right foot into ball to contract quads and use left leg to push body back and torso upright, stretching quads. Hopefully, the above mentioned would help you get the muscle gain you want to achieve for the perfect body look.