How to build muscle without equipment?

Generally speaking, muscle training requires the use of fitness equipment, so that the effect of the training will be better. But even if conditions are limited and you can't use equipment to exercise, there are many other ways to build muscle. This requires sufficient intensity and strength training, as well as sufficient perseverance and not giving up halfway. So how can you train your muscles without equipment?

push-up. Push-ups are suitable for friends who have a certain level of strength. Each time you do it, you should keep your body as straight as possible, especially your legs and waist should not bend. Do at least one set a day, 20-50 each set. It is a good way to exercise arm muscles and strength.

Sit-ups. Sit-ups are one of the common ways to train the abdominal muscles. They do not take up space and are also suitable for doing at home. It is recommended to do more than 30 sit-ups at a time.

Rotational movement. Unlike chest expansion exercises, rotation exercises strengthen the muscles on the left and right sides of the back separately. When you turn your body to the left, the muscles in the left half of your back are exercised, and vice versa, the muscles in the right half are exercised. When doing turning exercises, you can stand with your legs naturally apart and straight, and do not rotate your legs when turning. Or sit on a mat, straighten one leg, then curl up the other leg, and do the twisting exercise with only your upper body.

Go for a longer walk. The best way to strengthen your thigh muscles is to briskly walk for at least thirty minutes a day; maintain a fast, steady pace. Incorporate walking into your daily life; for example, walk around your neighbors after dinner or in the morning; try not to drive unless you are carrying something heavy home or visiting someone else's home.

Running or playing football. Long-distance running or football games are both helpful in building thigh muscles. In a football game, you probably run 10 to 20 kilometers, which is a good exercise for your thighs; the same principle applies to running, and running for more than 30 minutes is most effective.

The above article gives a clear introduction on how to train muscles without equipment, and I believe everyone is clear about it. You can exercise your muscles at home. As long as you want to do something, you need to find ways to complete it no matter how difficult it is. Of course, exercising requires energy, and you should also pay attention to replenishing water and nutrition.