According to Nora Hameedani, founder
of the exercise studio “Bar Effects Fitness” in Dubai, muscles can be
built even without going to the gym.
According to Arab News, Nora
Hameedani says that muscles can be strengthened at home with a few simple and
effective exercises. Push-ups can strengthen the muscles of the arms, chest,
and shoulders. It is recommended to start with 10 push-ups, which should be
increased to three sets of 10.
Push-ups are a popular exercise
considered effective for keeping the body fit. The method for push-ups is to
first lie on your stomach with your palms flat on the ground. Then, using your
palms and toes, lift your body off the ground so that your arms are straight.
Bring your body back down without letting it touch the ground. Repeat this
process at least 10 times initially.
For strengthening the upper arms and
shoulder muscles, it is advised to do “tricep dips.” To perform
tricep dips, sit on a bench with your feet on the ground, back straight, and
arms straight while holding onto the bench. Keeping your body in this position,
use your hands to push up a little. Now, instead of sitting on the bench,
support your body weight on your hands while standing. From this position, go
up slightly and then come back down. Perform these 15 times initially.
To strengthen the lower arm muscles,
“forearm planks” are recommended. To do this exercise, lie on your
stomach and lift your body off the ground using your forearms and toes, holding
this position for 30 seconds. Repeat these three times.
For strengthening the abdominal
muscles, “bicycle crunches” are advised. The easy method is to lie
straight and move your legs as if pedaling a bicycle.
“Lunges” are considered an
excellent exercise for strengthening the upper leg muscles. To do lunges, stand
straight and then step one leg backward and one forward. In this position,
lower yourself so that your knee bends and comes close to the ground but does
not touch it. Stay in this position for 30 seconds and then return to your
original position.