How to train biceps without equipment

As life gets better, people's requirements for life and themselves are getting higher and higher. We will take vitamins and other nutritional medicines to improve body functions, adjust body strength and flexibility through fitness, and look better and more qualified when wearing clothes. However, the fast-paced life leaves us with little time to go to the gym. Can we get in good shape without a coach? Here are some great ways to build your biceps without the help of any equipment.

First of all, fat on the body will become the biggest stumbling block, so getting rid of it is the first priority. Running is necessary. If you really shrug when you see the sun, or if you are too fat, don't run, otherwise you will damage your bones and get injured. Then keep jumping rope indoors, preferably 100 to 200 times per set, 3 to 4 sets will be enough. The time is around 5 pm. Doing some light exercise during this time can help you get a good night's sleep! You must stick to it every day, it won't take much time. Then naturally it is various strength training for various muscles. Let's talk about the abdominal muscles that everyone is proud of. First, do sit-ups. One's ability is the center, and you can achieve the maximum effect by doing it until you are exhausted. Most people will only need 30 to 45, 4 to 5 sets.

I also recommend a method: lie on your back with your upper body perpendicular to the ground, then straighten your legs and lean towards your upper body, making your body into a V shape. Don't use too much force to avoid injury. The best time is before lunch. The movements must be standard! Then, the pectoral muscles are also a major feature. The pectoral muscles are mainly used in various push-ups. The most common one is with the palms facing the ground and the width wider than the shoulders. Do 15 to 20 reps in a set, rest for half a minute in between, 2 to 3 sets. Then come the back muscles, which you will train later. Don't train them at the beginning. You need to train them with pull-ups, on a horizontal bar, using your hands to pull your body upwards, and pass your clavicle or chin over the bar. This can also exercise your biceps. The leg muscles are mainly trained by jumping and running. Jump with your abdomen contracted. Jump upward and contract your legs as much as possible so that your thighs are parallel to the ground. Do 15 to 20 sets. 3 to 4 sets. Finally, explosive power is the preference of the leg muscles, 50-meter acceleration run, 2 to 3 times. There are countless variations of push-ups that can train every aspect of the chest muscles. For beginners, what they need to master are high, medium and low push-ups. They are the three simplest variations of push-ups, and their effects are similar to doing flat bench press, incline bench press and decline bench press with dumbbells/barbells.

How can you train without nutrition? Try to do all exercises before lunch or dinner. So after exercising, rush home and have a big meal. Don't let your hard training go to waste. Muscles will slowly split under the dual pressure of stimulation and nutrition. Don't be afraid of getting fat. Most of the nutrition is used for the muscles. Eat more meat and high-protein foods.

To be honest, it’s really hard to train without equipment. Those who have well-developed biceps have either trained or are heavy manual laborers, so I suggest you buy a pair of dumbbells to train, they are only a few dozen dollars! It can enable you to achieve obvious results in a short time!