How to exercise muscles without equipment?

General sports do not require special equipment, such as running, swimming, sit-ups, etc. However, there are also some people who exercise to build muscle, but equipment is not always available. So, what should they do if they don’t have equipment to build muscle? Is there any way to exercise anytime and anywhere to achieve the goal of muscle building even without any equipment? Here are some 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.

Sports equipment itself is an auxiliary tool for exercise. There was no equipment at the beginning, but everyone needs to exercise, so muscles can be built without equipment. The methods introduced above are all about how to exercise muscles without equipment. You might as well try to learn it, it will definitely help you build muscles.