How to build muscle without fitness equipment?

Everyone knows that physical exercise is very good for the body, but many people avoid doing it on the grounds that they don't have time or equipment. The main reason is that they don't have enough willpower. Today I will introduce several ways to train muscles without fitness equipment. These methods are not only simple, but also have no requirements for venues and equipment. They can be done in the office or bedroom, and the exercise effect is quite good.

Shaking Fitness: This shaking exercise can be done at home on your bed or floor. First drink a glass of cold boiled water, then lie on your back on the bed (or on the floor). The pillow does not need to be too high, and your hands and feet should be flat and natural. After staying still for one minute, slowly raise your hands upwards, put your feet straight, and make your limbs form a 90-degree angle with your body. Then gently shake all four limbs at the same time, for 3 to 5 minutes each time, once in the morning and once in the evening.

Squat fitness: Put your hands on your hips, feet shoulder-width apart, eyes looking straight ahead, bend your knees and slowly squat down, heels off the ground, center of gravity on toes, at the same time say "Ha" to exhale the turbid air in your stomach; inhale when standing up, focus on Dantian, and imagine that you have inhaled fresh air into Dantian. The exercise should be slow and repeated, and you can also take a half-squat position.

When you don't have equipment such as barbells and dumbbells, and lack substitutes such as bricks and stones, but still want to exercise your muscles, you can use static exercises. The characteristic of static exercise is that the muscles are tense and exert force, but the limbs remain still. Static exercises can mobilize more muscle fibers to exert tension and are therefore more effective in increasing absolute strength.

After reading the above introduction, do you know how to build muscles without fitness equipment? In fact, there are not so many reasons to exercise. As long as you want to exercise, you can do it at home or on the way to work. You don’t have to go to the gym or buy various fitness equipment. There are many kinds of fitness activities in our lives that are also good. As long as you are willing to stick to it, it will be fine.