How to do muscle training without equipment

As we all know, a person's figure is very important to his or her overall physical appearance, so many people hope to have a perfect body shape. For male compatriots, it is nothing more than building muscles. Most people build muscles in the gym. So, how can they build muscles without any equipment? Here is how to do muscle training without equipment.

Indoor fitness in the morning: When you wake up in bed, rub your abdomen first, clockwise and counterclockwise for 29 times each; tighten your abdomen and lift your anus 18 times, rest for a while, get dressed, get up and drink water (1), then click your teeth (2) and beat the sky drum 36 times (3); bathe your left and right wrists (4) until they are warm, pat your shoulders and back (5), beat your kidneys (6), squat and stand up until you sweat slightly, stretch your legs and rub your knees 36 times each. Note: (1) Drink about 300 ml of boiled water cooled to about 20 degrees. (2) Gently tap your upper and lower teeth dozens or hundreds of times. (3) Use your index, middle, and ring fingers to tap the back of your head 36 times. (4) Grasp your left hand with your right hand and rotate it outwards and rub it 36 ​​times; repeat with the other hand. (5) Stand with your feet shoulder-width apart, relax your whole body, and use your waist and shoulders to turn your upper body left or right. When turning left, tap your back lightly with the back of your left hand. Tap your left shoulder with your right hand and vice versa. The movements should be relaxed and natural. (6) Stand with your feet shoulder-width apart, relax your whole body, and use your shoulders to move your upper body left or right. When turning left, use your left fist (lightly clenched) to lightly hit your right waist, and naturally bend your right forearm and swing it in front of your body, and vice versa.

Indoor fitness at noon: Chew your lunch slowly and thoroughly, do not smoke when you are 80% full, relax your whole body and gently pound your waist (1), rub your hands together to warm your face (2), take a short break and take a nap, relax your body and mind and focus on your Dantian (3). It is advisable to take a short nap regularly at noon, as doing so consistently will increase your health and longevity. Note: (1) Stand with your feet shoulder-width apart, relax your whole body, and gently tap your lower back with your left hand from bottom to top 18 times. Repeat with the other hand. (2) Rub your hands together to warm them up, and then gently massage your face from bottom to top 36 times. (3) Lie on the bed and relax your whole body. Focus your mind on Dantian (3 inches below the navel on the front midline). Breathe in abdominal breathing, and naturally focus your mind on Dantian when you exhale and inhale (it will be close to or above, but don't keep it fixed on it).

Indoor fitness at night: before going to bed, gently massage your face (1), gently bathe your wrists (2), wash and brush your teeth with warm water, soak your feet in a hot bath (3), or take a hot bath, drink water (4), go to bed, lift your anus and gently massage your abdomen, regulate your breathing (5) and sleep peacefully. Note: (1) Same as “Gently rub your ears with your palms and wash your face”. (2) Same as “bathing wrists”. (3) Soak your feet in hot water and wrap your right hand with a towel to rub the sole of your left foot about a hundred times. Repeat with your other hand. (4) Same as “get up and drink water”. (5) Same as “Relax your whole body and focus on Dantian”.

When you don’t want to go to the gym and don’t have special fitness equipment, you can actually exercise your muscles. The various methods introduced above are all about how to do muscle training without equipment. Of course, in order to build good muscles, in addition to a lot of effective exercise, eating some high-protein, nutritious foods is also essential.