What are the methods of muscle training without equipment?

Fitness is a sport that many friends like. Men can build strong muscles through muscle training, and women can have a perfect body shape through training. It also has positive significance for people's physical health. Usually, we complete it through equipment training. So what are the methods of muscle training without equipment? To solve this problem, we will introduce it through the following introduction.

neck

(1) Stand with your feet naturally apart, cross your fingers and hold them behind your head. Use steady force to push your head forward and downward, while using your neck to provide appropriate resistance to prevent your hands from pushing your head down. Maintain this "stalemate" posture for 8 to 10 seconds or slightly longer, then relax.

When practicing, you should straighten your chest and stomach, and avoid hunching your back.

(2) Place your right hand on the right side of your head and push your head down to the left, while using your neck to provide appropriate resistance to prevent your hand from pushing your head down to the left. Maintain this "stalemate" posture for 8 to 10 seconds or slightly longer, then relax. Then change direction and practice.

When practicing, the upper body should be kept upright and not lean to one side.

Chest

(1) Push-ups are a dynamic exercise. Here we introduce a static push-up. When doing push-ups, when the body descends to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(2) Stand facing a wall with your arms raised in front of you, until your fingertips are just about to touch the wall but not quite. Stand straight, lean forward, and place your palms against the wall with your fingertips facing upward. Bend your elbows, with your upper arms and forearms at a 90-degree angle, and move your upper body closer to the wall. Keep your arms bent at the elbows to support your upper body, without letting your body lean against the wall. Keep your pectoralis major muscles extremely tense, and maintain this static position for 8 to 10 seconds or slightly longer, then relax.

Shoulders

Open the door and stand in the door frame with your arms hanging down and your fists loosely clenched, with the backs of your hands facing forward. Then spread your arms to the sides and press your fists against the door frame as if you want to prop it open. Keep your deltoid muscles extremely tense. Maintain this static position for 8 to 10 seconds or a little longer, and then relax.

Back

Stand or sit, put your hands on your hips, tighten your latissimus dorsi muscles and open them to both sides. Maintain this static position for 8 to 10 seconds or a little longer, then relax.

Arm

(1) Sit at a desk and hold the bottom edge of the desk with both hands. Make your upper arm and forearm form a 90-degree angle, as if you are trying to lift the desk. Tighten your biceps extremely. Maintain this static position for 8 to 10 seconds or a little longer, then relax.

(2) Stand upright with your arms hanging naturally at your sides, your hands loosely clenched into fists, and the backs of your hands facing backwards. Raise both arms straight up and backward, with the upper body slightly leaning forward. Raise both arms until you can't lift them any further. Keep the triceps extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(3) Stand or sit with your arms hanging down and your hands clenched into fists with the backs of your hands facing backwards. Bend your wrist as far as you can, tense your forearm muscles extremely, and maintain this static position for 8 to 10 seconds or a little longer. Then relax.

abdomen

(1) Lie on your back with your ankles fixed and your upper body sitting up. The angle between your upper body and lower limbs should be greater than 90 degrees. The rectus abdominis should be extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, and then relax.

(2) Lie on your back with your lower limbs and upper body raised into a "V" shape. Keep your rectus abdominis extremely tight. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

Legs

(1) Half squat, keep your thighs horizontal, and your upper body as vertical to the ground as possible. Cross your arms in front of your chest and tighten your quadriceps. Hold this position for 8 to 10 seconds or a little longer, then relax.

(2) Sit with your toes touching the ground and your heels lifted as far as possible. Keep your calf triceps extremely tight. Hold this position for 8 to 10 seconds or a little longer, then relax.

Through the above introduction, we know what are the methods of equipment-free muscle training. What we need to pay attention to during normal training is to warm up before training to prevent muscle strain during training. In addition, we should pay attention to eating more protein foods in our daily diet.