How to build muscle without equipment

When people exercise, they usually think that they will get better results with the help of equipment. However, in fact, many times, it is possible to exercise well and get good results without any equipment. Exercising muscles without equipment is actually more beneficial to the health of the body and its ability to regulate itself. Without going to the gym and without any equipment, what are some useful ways to exercise, or what are some good ways to build muscle?

For a weighted squat, place the barbell behind your neck and shoulders, hold the bar with both hands, stand upright, chest up and abdomen in, and keep the muscles in your waist and back tense. Then bend your knees and squat down until both knees are fully bent, pause for a moment, stretch your legs and stand up using the contraction force of the quadriceps, straighten your legs, and tighten your quadriceps as much as possible, and pause for a moment. Squat down again. There are two breathing methods for this movement: under light load conditions, exhale when squatting and inhale when standing up; under heavy load conditions, inhale first, then squat, exhale before standing up, and then inhale and stand up. During the exercise, if you feel short of breath during the last few squats, you can take a few quick breaths in a row after standing up to breathe in more oxygen. When doing the exercise, your mind should be focused on your quadriceps. This movement can also be practiced by holding dumbbells in both hands or carrying a sandbag or rice bag on the shoulders. Seated calf stretch: Sit in a sitting position with iron shoes on your feet (you can also tie dumbbells or sandbags to your feet), use the contraction force of the quadriceps to straighten your calves, tighten the quadriceps as much as possible, pause for a while, then put them down and repeat. Inhale as you straighten your calves, and exhale as you lower your calves. Your mind should be focused on your quadriceps. Both calves can be straightened at the same time or alternately.

You can exercise your muscles without any equipment, so you can exercise according to the methods recommended above and do different thigh exercises. You can achieve good results if you persist in doing so for a long time. You can try it at home. In addition to exercise, everyone should also pay attention to preventing sports injuries and do warm-up exercises and pre-exercise exercises.