CHECK DOMAIN Keyword "latest news cnn" Latest news in Ghana and Africa
Home | Africa | 5 Easy Ways to Build Muscles in 20 Minutes
Young male athlete doing push ups next to the river.

5 Easy Ways to Build Muscles in 20 Minutes

We all want to look nice and fit, especially guys, with our biceps showing and all but we get disappointed when they sat to us “It will take 6 weeks before you get here”. Well, you can do that in 20minutes too. Try these tips

Do push-ups to work your arms and chest, starting with 100 a day.

Push-ups are the bread and butter of home workouts. Make sure your form is good to get the most out of it. Your spine should be straight and in line with your butt, which isn’t sagging. Your palms are generally a little wider than your shoulders, but you can go wider for a better chest workout and narrower for a better arm workout. In addition, you should mix in incline and decline push-ups for better overall muscle growth.

Do dips to work out your arms.

For good dips, you’ll need a sturdy bench, table, or chair roughly 1-2 feet above the ground. Place your hands behind you on this bench so that your butt is in the air and your knees bent 90 degrees. With your feet firmly on the ground, lower your butt to the ground until your arms are bent at roughly 90 degrees. Push back up. Repeat for three sets of 15-20 reps.

Do crunches to build your abs and core.

Crunches are still some of the best possible ab workouts out there, so get working. Lay on your back with your feet planted and your knees bent. Supporting your neck with your hands, raise your shoulders 6-8″ off the ground, hold for one second, then slowly lower yourself back down. Immediately bounce back up, keeping your eyes on the sky and making your movements slow and deliberate. Perform 1-200 every day for the best results.

  • Straight Leg sit-up: Lay on your back with your legs extended fully, the reach your arms up towards the ceiling and perform a sit-up, keeping your legs straight. Bring your arms down, trying to touch your toes, and then slowly lower back down. Do 10 rep


No expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes. This is usually done outside and it is preferable to do that before starting out with the other exercises.

Spiderman Crawl

Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.

I hope these tips help make you fit and give your body a very nice shape. Keep visiting for more tips.



Also on BusyGhana

About Eugene Agyei Brown

Passionate writer. Unrepentant Critic. I want to write to impact the world. Forgive me if I become too Get in touch with me on facebook and lets have a chat.

Leave a Reply

Your email address will not be published. Required fields are marked *

Comodo SSL