10 Heimübungen, die mit Bricks durchgeführt werden können

These days, people of all ages are more concerned about their health. For this, tendency towards exercise are increasing. Therefore, we are giving you tricks about 10 home workout that you can do with the help of brick.

Most of the people unable to go to the gym due to lack of time, don’t have gym facilities or they can’t afford. Exercise is not depend upon the gyms. With a brick, you can do 70 per cent of the workout at home.

Through this exercise you are not only gain quality of muscles but also boost stamina if you follow the ausgewogene Ernährung. Because Ernährung plays a vital role in fitness. We plan this home workout with brick for the beginners, intermediate and advance people, by which you can contract each Muskelgruppen in an effective way.

Several frequently asked questions regarding home workout plan or best home workouts with brick has been arise nowadays, such as –

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• Can I make core muscle at home?
• How to make chest at home?
• How to do squats at home?

Apart from those many more question have asked in the internet regarding home workout with brick. Hence, here you find out all the answers of your questions.

Here we do this entire home workout with no equipment only with the help of brick. These exercises are done in the gym with the help of barbell, dumbbells or machines. But here we will learn to do with the help of Bricks.

10 Home Workout That Can Be Done with Brick.

1. Bicep Curls.
2. Standing Lunges.
3. Shoulder Front Press.
4. Should Front Raise.
5. Wide Leg Squat.
6. Lateral Raise or Side Raise.
7. Sumo Squat.
8. Overhead Triceps Extension.
9. Schräge Liegestütze.
10. Standing Triceps Kickback.

Bicep Curls.

Our biceps are made up with two muscle groups known as short head and the long head. This exercise usually perform with barbells and dumbbells in the gym.

Targets.

Biceps (long and short head).

How To Do Bicep Curls?

Schritt 1.

Stand holding the bricks in each side of the body. Ensure that your elbow must be attached with your upper body.

Schritt 2.

Now, exhale and gradually lift the weight one by one up to the shoulder level by contracting your bicep muscle.

Beginner.

3 sets of 10 reps.
60 seconds rest between each sets.

Dazwischenliegend.
4 sets of 12 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 14 reps.
30 seconds rest between sets.

Know how you can set up your new home gym?

Standing Lunges.

One of the finest workout for the thighs. We usually do it in the gym with two dumbbells or sometimes even with barbells. Here, we will do it with the help of a brick.

Targets.

Oberschenkelmuskulatur, glutes, quads and calf.

How To Do Standing Lunges?

Schritt 1.

You have to hold one or two brick (according to your capacity) with both hands. Go down while breathing and come up accordingly.

Schritt 2.

Engage your thighs muscle by bending down from the knee. Thereafter, change the leg and do the same.

Beginner.

3 sets of 10 reps.
60 seconds rest between each sets.

Dazwischenliegend.
3 sets of 12 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 14 reps.
30 seconds rest between sets.

Shoulder Front Press.

The shoulder front press is amazing workout. It works simultaneously on three muscle groups (Upper Pectoralis Major, Lateral Deltoid, Und Anterior Deltoid). There are two variations in this workout. With a barbell or with a dumbbell.

When we do it with a dumbbell, the hands remain very close and the whole focus is on the front shoulder. Here we will do this workout with the help of a brick.

Targets.

Shoulders.

How To Do Shoulder Front Press?

Schritt 1.

Lift the brick on both hands and stand straight. While breathing, push it upward and downward slowly.

Schritt 2.

Keep the shoulders and weights parallel. You must give the pause when the weight comes down.

Beginner.

3 sets of 8 reps.
60 seconds rest between each sets.

Dazwischenliegend.
4 sets of 10 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 12 reps.
30 seconds rest between sets.

Shoulder Front Raise.

Front raise is an effective exercise of traps. Traps are the body part that give you an attractive look from behind and you can make a unique personality with a toned traps.

You can do this workout with the help of a brick at home. It is difficult to carry a heavy load in the front raise. However, you have to choose weight according to your capacity.

Targets.

Shoulders and traps.

How To Do Shoulder Front Raise?

Schritt 1.

Hold the brick with a strong grip of both hands, lock the shoulders and keep it straight.

Schritt 2.

While breathing raise the brick toward front parallel to the shoulder and bring down the accordingly. Use your hands just like a liver.

Beginner.

3 sets of 10 reps.
60 seconds rest between each sets.

Dazwischenliegend.
4 sets of 12 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 14 reps.
30 seconds rest between sets.

Wide Leg Squats.

It is quite similar to sumo squats, but we have made a gap between the legs. The exercise works on the legs, but it mostly affects the hamstrings.

Usually in the gym we do it with the help of barbell or dumbbell. Here we have neither dumbbells nor barbell. Therefore we do it with the help of brick.

Targets.

Legs and thighs.

How To Do Wide Leg Squats?

Schritt 1.

Keep a reasonable distance between the legs. The claws will remain on the outside. Keep in mind here you don’t have to open feet like sumo squats.

Schritt 2.

The position of the feet will be more open than the normal squats. This will facilitate you to sit deep. The workout also loads less on the waist.

Schritt 3.

Breathe while sitting and release the breath while rising. Keep the eye on the front side. If you are a beginner then keep the eye slightly upwards, it makes easier to get up.

Beginner.

2 sets of 8 reps.
60 seconds rest between each sets.

Dazwischenliegend.
3 sets of 10 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 12 reps.
30 seconds rest between sets.

Lateral Raise or Side Raise.

It is an effective way to achieve a V-shaped upper body. You create a unique impression among the mob. It tone up your shoulder blades and give you a wide shoulder.

Targets.

Shoulder and back.

How To Do Lateral Raise or Side Raise?

Schritt 1.

Stand straight with the brick in both hands. Keep both hands parallel to the body and keep your back straight.

Schritt 2.

Now, slowly lift the weight parallel to the body. Bent your elbow slightly.

Schritt 3.

With gentle breath keep it down towards the floor.

Beginner.

3 sets of 8 reps.
60 seconds rest between each sets.

Dazwischenliegend.
4 sets of 10 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 12 reps.
30 seconds rest between sets.

Sumo Squats.

Sumo squats are generally perform with barbells and dumbbells. There are also two positions with the dumbbell. In one, the dumbbell lives down and the other near the chest. Now we don’t have a dumbbell. Instead, we will use bricks.

Targets.

Hamstrings, glutes and thighs.

So geht's Sumo Squats?

Schritt 1.

Keep the brick close to the chest, according to the picture. Make a position of sumo squats. Open the legs and keep the claws as far as possible.

Schritt 2.

Keep the claws outside, accurate posture will put more intensity on your hamstrings and Gesäßmuskeln. By which you can engage your big muscle groups. It also boost Testosteron level in the body.

Beginner.
3 sets of 10 reps.
60 seconds rest between each sets.

Dazwischenliegend.
4 sets of 12 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 14 reps.
30 seconds rest between sets.

Overhead Triceps Extension.

We have three major heads in triceps muscle known as lateral, medial Und long. You can do this exercise in standing as well as in sitting position.

Targets.

Triceps (Lateral, medial and long).

How To Do Overhead Triceps Extension?

Schritt 1.

Make a straight and firm position by holding bricks in your right hand. Your marrow should be straight.

Schritt 2.

Now, raise the brick vertically from the starting position. Make a 45 degree angle.

Schritt 3.

Gradually exhale and lower the weight toward the surface from behind the head by making a horizontal posture. Contract your triceps muscles. Thereafter, alternatively change the hand and do the same with other hand.

Beginner.

3 sets of 10 reps.
60 seconds rest between each sets.

Dazwischenliegend.
4 sets of 12 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 14 reps.
30 seconds rest between sets.

Incline Push Ups.

Incline push ups is an effective way to achieve an attractive chest. This exercise targets the chest muscles (Pectoralis major Und minor). This is a perfect exercise for beginners, intermediate and even for advance people. You are recommended to consider this as warm up exercise.

Targets.

Chest, shoulder and minor parts of triceps.

How To Do Incline Push Ups?

Schritt 1.

Stand straight toward the brick and make a gap between the legs.

Schritt 2.

Now, lean towards the brick and place your hand on the edge of the brick. Make your hand and body parallel.

Schritt 3.

Lock your core, slowly inhale and lower the chest between the gaps of the bricks.

Schritt 4.

Push your body upward while exhale and do the same accordingly.

Beginner.

4 sets of 10 reps.
60 seconds rest between each sets.

Dazwischenliegend.
4 sets of 14 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 16 reps.
30 seconds rest between sets.

Standing Triceps Kickback.

The Standing Triceps Kickback is one of the most effective exercise because it contracted your triceps muscle actively. Along with large and toned triceps it also provides flexibility, balancing and stretching.

Targets.

Trizeps.

So geht's Standing Triceps Kickback?

Schritt 1.

At first stand straight and lean little bit forward by making gap between the legs at about 1 to 1^1/2 feet.

Schritt 2.

Now, hold the brick with firm grip, inhale and slowly lift the bricks behind you and feel the contact in your triceps muscles.

Schritt 3.

Made a movement with this by locking your arm and thereafter change the hand accordingly.

Beginner.

3 sets of 10 reps.
60 seconds rest between each sets.

Dazwischenliegend.
4 sets of 12 reps.
45 seconds rest between each sets.

Advanced.
4 sets of 14 reps.
30 seconds rest between sets.

Häufig gestellte Fragen.

Fazit.

This simple and effective exercises will transform you from your home without spending money. You feel a huge difference in your appearance within a few month.

With a time of period you may increase the load according to your capacity or you can challenge your efficiency by adding 5 more reps.

Apart from this focus more on your daily diet. You must plan a flexible and effective diet with the ingredients easily found in your surroundings.

No problem if you are a vegetarian. You may go with several plant based vegetarian foods which will help you to meet your daily protein requirement. So, start your transformation with this simple and effective Home Workout with Brick and earn an attractive look today!

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