How to build muscle without equipment?

Nowadays, many people like to go to the gym to exercise, because there are special venues and, more importantly, there are various sports equipment that can exercise muscles in different parts of the body. But for another part of people, going to the gym not only requires time but also costs a lot. So many people are wondering if they can exercise at home. Well, let me tell you how to exercise muscles without equipment.

Doing push-ups (raise your feet so that your body is at 45 degrees, and do it slowly and in place) or facing forward, supporting your hands behind your back on a chair or sofa, and doing arm curls with your feet flat on the chair can effectively train the pectoralis major. You can also train your triceps, anterior deltoids, and trapezius muscles.

The easiest way to train your biceps is to grab a large, fixed object with one hand, such as a door frame, railing, etc., put your feet close to the object, then stretch the arm holding the object as straight as possible, and repeat the bending and stretching.

Doing sit-ups is a simple and effective way to train your abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Be sure to do it slowly. If you do it too fast, there will be inertia, which will affect the effect. You must do it to the end and do it well. Or you can hold the horizontal bar with both hands, hang your body in the air, then lift your legs horizontally, and repeat. Reverse sit-ups are an effective way to train your psoas muscles. Face the ground, lean your upper body over the edge of the bed, keep your lower body still, and use your waist as the axis to repeatedly lift your upper body.

Squats (preferably with weights) are a great way to build thigh muscles. To do heel raises, stand on your toes, lift your heels, and push your body upward. Can be done on steps.

Remember not to do it every day, you can do it every other day. Every time you do anaerobic exercise, you are destroying your muscle tissue as much as possible, and then use sufficient time and nutrients to repair the damaged muscle tissue and allow it to grow. To put it bluntly, muscles grow when you are resting after anaerobic exercise.

The above tells you how to exercise muscles without any equipment. I believe it provides a method for those friends who don’t have much time or don’t want to go to the gym. That is, you can exercise your muscles at home even without any equipment. In fact, exercise does not focus on the place, but on whether you can stick to it, because only by persisting can you see results.