It’s been too long since we’ve been led to believe that muscles are only built in the gym! But that’s not always true. There may be times in life when going to the gym isn’t an option or a possibility. Even if someone likes to exercise. Sickness or travel can keep you away from it. As a fitness enthusiast You may be worried about losing all the benefits you get after breaking a sweat in the gym. you do not need to worry Because you can maintain the muscle mass you worked so hard to build. You just have to choose the right exercises that you can do at home or while you’re away from the gym.
To find out how to maintain muscle mass without going to the gym, HealthShots connected with fitness guru Aminder Singh of Team Ainder fame.
The importance of maintaining muscle mass
Preserving muscle mass isn’t just important. but also became a mandatory requirement. especially as we get older Singh explains that it’s because as we grow older, Gradually we begin to lose muscle mass. Worse yet, we accumulate more fat mass. When we’re over 40, muscle breakdown occurs at a rate of 7 percent. It spikes up to 15 percent once we hit 60! Experts say that reduced muscle mass at this age means a complete loss of strength. Since we can’t move even the slightest bit without the help of our muscles, exercising muscle mass is the only solution to maintaining strength as we grow older. Neglecting your muscle mass can lead to an increased risk of serious health conditions like osteoporosis.
Workout to build and maintain muscle mass at home.
We know that push-ups help work your chest. Back, shoulders, and other muscles In addition to increasing the strength of the upper body But you can do more to maintain muscle mass at home. Here are some exercises you can do at home!
1. Lift the side leg up.
For each leg, lift 5 times with your toes bent, 5 times with your toes pointing, and 5 times with your toes pointing toward the ceiling. This is a core and lower body workout that helps to build muscle mass.
2. Corrugated flask with water flask 5 kg.
Hold a 5 kg or 1 liter water bottle in each hand. stand with your feet apart Bend the water bottle over your shoulders with your palms facing each other. This exercise builds your forearms and biceps.
3. Flask above the shoulder, press water bottle 5 kg
Stand with feet shoulder-width apart and hold a 5kg water bottle in each hand. Lift the water bottle above your head. Pause for a moment and lower your hand. This exercise works all of your triceps and shoulder muscles, says Singh.
4. The front shoulders are raised with a bottle.
Stand straight with your feet slightly apart and hold a water bottle in each hand. Extend your shoulders and elbows to push the water bottle straight up. This exercise targets your biceps and shoulders.
5. Pelvic exercises
Lie on your back on the floor and lift your hips and squeeze. You need to hold each squeeze for a few seconds and release. This helps strengthen your pelvic floor muscles, which improves your bowel and bladder control.
6. Rowing exercises
The reverse rowing exercise is performed by holding onto the bar and pulling the body towards the bar. This method helps exercise the back and upper arms. and helps build strength in the entire upper body
7. Walk to the spot
while walking at that point Raise your knees to hip height and swing your hands as if you were walking outdoors. Walking on the spot is easy and an effective exercise, says Singh. It burns calories. Improve cardiovascular fitness and increase the strength and endurance of the leg muscles
You need to focus on proper nutrition to maintain muscle mass. Increase your protein intake by consuming foods like chicken, fish and eggs. Also, get enough rest and get enough sleep each day!
