How to build muscle without equipment

It is entirely possible to build muscle without any equipment. When many people think of muscle training, they tend to think of gyms and a lot of sports fitness equipment. In fact, this is not the case. For example, people in some backward areas of Africa have come up with various equipment-free exercise methods in order to build body muscles. This is why we see that some black people from Africa have such well-developed muscles. Here are some muscle training methods without any equipment.

With your legs naturally apart, cross your fingers and hold them behind your head. Press your head forward and downward steadily, while using your neck to provide appropriate resistance to prevent your hands from pressing your head down. Hold this "freeze" position for 8 to 10 seconds or longer, then relax. When practicing, you should straighten your chest and stomach, and avoid hunching your back. Place your right hand on the right side of your head and press your head down to the left, while using your neck to provide appropriate resistance to prevent your hand from pressing your head to the left. Hold this "freeze" position for 8 to 10 seconds or longer, then relax. Then change direction and practice. When practicing, the upper body should be kept upright and not lean to one side.

Chest push-ups are dynamic exercises. Here is a static push-up. When doing push-ups, when your body drops to the point where your chest is about to touch the ground, tighten your pectoralis major muscles extremely. Maintain this static position for 8 to 10 seconds or slightly longer, then relax. Stand facing the 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, making 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. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

It should be noted that the muscles in our body are divided into various muscle groups, which coordinate and promote each other. When doing muscle training without equipment, you can choose the training method that suits you for the muscles in different parts, so that you can train your muscles quickly and effectively. Exercising without equipment is a green and healthy exercise method that is simple and easy to learn.