Everyone has to start somewhere. Even pros like Rock Dwayne Johnson have been through this. When it comes to bodybuilding and adding muscle, it is easier to go wrong and get muscle spasms than to blindly stumble onto the right modus operandi.
1. Dumbbell Pressing Shoulder Press
Stand upright and hold two dumbbells at a shoulder height with palms facing the front. Keep both arms straight and do not widen the sides. Extend your hands above your head until your arms are fully upright.
This exercise will sculpt your shoulders from behind your neck. Be careful while performing this exercise as you may get an injury called ‘shoulder impingement syndrome’.
2. Dumbbell Squat
Stand straight and hold a dumbbell in each hand. Keep your legs on your shoulder width. Keep your body completely straight. Slowly sit into squat position until the dumbbells are just an inch above from the floor.
Try to keep your chest out and knees exactly above your toes. Do not arch your back or lean forward as you go down. Exhale, stand up and begin again.
This is an all-round exercise and best for building overall strength.
3. Farmer’s Walk
Take a dumbbell in each hand, at least half of your bodyweight and hold them at your sides. Stand up with your shoulders back and walk as quickly as possible taking short steps.
This exercise enhances your grip strength.
4. Bicep Curl
Stand with a dumbbell in each of your hand and slowly curl up the dumbbells until they reach your shoulder level. Only move your lower arm. Upper arm should remain motionless. Relax, come back to the initial position and repeat.
This is a great exercise to gain those mirror muscles.
Lie on a mat with your face downwards. Your elbows should be exactly below your shoulders and your hands should be shoulder width apart. Lift your body up in such a way that your upper arm should make a 90-degree angle with your lower arm. Maintain a straight line from your feet till your skull. Look down, tighten your abs and try to hold.
Never-ending crunches put strain on your spine, if not done properly. Planks are a perfect way to work upon your core which keep you injury-free.
6. Side Plank
Lie on your left side and keep your feet together. The arm touching the ground should be directly below your shoulder. Now raise your hips in a way that your body forms a straight line from head to toe. Hold for some time and then repeat.
It is a great exercise for small muscles in lower back. It also strengthens your spine.
Lie on your back on the floor with your knees forming a 90-degree angle. Lock your hands beneath your head. Now raise your upper body to your knees and repeat.
This exercise is excellent for development of stomach muscles.
What Else Can You Try?
Eat protein rich foods like eggs, lean mass, chicken breasts, cottage cheese. If you are a vegetarian or do not have the time to cook these fancy muscle-building protein, you can go for protein shakes or muscle-building supplements like DarkStorm Pre Workout and DarkStorm Post Workout. These supplements help in shredding fat from the body and breaking down protein to build muscle mass.
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