What are the methods of muscle training without equipment?

We can also do muscle exercises without any equipment. There are many ways and methods, such as traditional push-ups, pull-ups, or short cannons. These muscle training methods without equipment have many advantages, such as not taking up space, not wasting time, and allowing freedom in training. Below we will introduce in detail the methods of muscle training without equipment, hoping that it will be helpful to my friends.

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.

To handstand push-ups. There are 25 push-up variations, covering all common push-up methods. In this training, not only your chest muscles are strengthened, but your core muscles, waist and abdominal muscles, arm strength and explosive power can also be greatly improved. Among them, the Russian push-ups are difficult push-ups that require high strength in the waist, abdomen and legs. People with weak wrist and arm strength should not try it easily.

One-hand side pressure neck flexion and extension: Use the hand on the right side of the head to push the head to the left, while the neck is held up to prevent it from falling down easily, but it will gradually be pressed down. Then, use your neck to lift your head up and to the right, while your right hand holds down your head, preventing it from rising easily but gradually making it completely upright. Repeat this several times until your neck feels sore.

Use both hands to press the head hard to bend it forward and downward, and hold the neck hard to prevent it from being pressed down easily, but gradually press it until the neck touches the clavicle. Then, use your neck to lift your head upwards, while using both hands to hold down your head, preventing it from rising easily, but gradually lifting it back to its original position.

In fact, in addition to the methods introduced above, there are many other ways to train muscles without equipment, such as doing supine crunches. This training method does not require too much effort throughout the entire process. The shoulders will feel comfortable during the exercise, and the force points are concentrated in the abdomen, so this exercise can mainly develop the abdominal muscles.