How to build muscle without equipment

Many people choose to exercise in the gym, because there are many exercise equipment in the gym. Such equipment is the basis for us to train better muscles. If we go to the gym to exercise every day, then the muscles will be more developed, and such men will look more attractive. Men with muscles will also look healthier. So if we want to have muscles without using equipment, how should we exercise?

Doing push-ups (raise your feet so that your body is at 45 degrees, and do it slowly and in place) or facing forward, supporting your hands behind your back on a chair or sofa, and doing arm curls with your feet flat on the chair can effectively train the pectoralis major. You can also train your triceps, anterior deltoids, and trapezius muscles.

The easiest way to train your biceps is to grab a large, fixed object with one hand, such as a door frame, railing, etc., put your feet close to the object, then stretch the arm holding the object as straight as possible, and repeat the bending and stretching.

Sit-ups are a simple and effective way to train your abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Be sure to do it slowly. If you do it too fast, there will be inertia, which will affect the effect. You must do it to the end and do it well. Or you can hold the horizontal bar with both hands, hang your body in the air, then lift your legs horizontally, and repeat. Reverse sit-ups are an effective way to train your psoas muscles. Face the ground, lean your upper body over the edge of the bed, keep your lower body still, and use your waist as the axis to repeatedly lift your upper body. Squats (preferably with weights) are a great way to train your thigh muscles. To do heel raises, stand on your toes, lift your heels, and push your body upward. Can be done on steps. A method commonly used by Mr. Olympia to strengthen calf muscles. Push yourself to the limit in each group. Remember not to do it every day, you can do it every other day. Every time you do anaerobic exercise, you are destroying your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue and allow it to grow. To put it bluntly, muscles grow when you are resting after anaerobic exercise. You also need to lose abdominal fat through aerobic exercise (such as jogging). If you only do sit-ups, the fat layer will not decrease, but the muscle layer will thicken, and your waist will become thicker. The fat covering the muscle surface will not be visible at all. Only by doing scientific fitness can you have perfect muscles. (Original by Changyang Xiaohuazi, do not copy, never anonymous, plagiarism is despised!) The fitness methods recommended to you above do not require any equipment.

Above we introduced various methods on how to exercise muscles without using any equipment. It is not that easy to build muscles. Muscles must be exercised over a long period of time. You must persist in exercising and exercise every morning and evening. Only then will the muscles become more prominent. But if you don’t know how to do it, don’t worry. Take it slowly. Don’t just think about the muscles. Let yourself try slowly, and you will eventually have muscles.