Even without equipment, we can still engage in muscle training. There are many methods, such as traditional push-ups, pull-ups, or short sprints. These equipment-free muscle training methods have numerous advantages, including not taking up space, not wasting time, and allowing for flexible workout schedules. Below, we will detail some of these equipment-free muscle training methods, hoping they will be helpful to friends.
Push-ups come in countless variations, targeting all aspects of the chest muscles. For beginners, it's essential to master high, medium, and low push-ups, which are the three simplest variations. Their effects are quite similar to using dumbbells or barbells for bench presses, incline presses, and decline presses.
Then there's the handstand push-up. Through 25 different push-up variations, covering all common methods, this training not only strengthens the chest muscles but also greatly enhances your core muscles, abdominal muscles, arm strength, and explosive power. Among these, the Russian push-up is a high-difficulty variation that requires significant abdominal and leg strength. Those with weaker wrist and arm strength should not attempt it lightly.
One-arm side neck press: The hand on the right side of the head pushes the head to the left, while the neck resists, not letting it be easily pressed down but gradually being pressed. Then, the neck uses force to lift the head up and to the right, while the right hand presses the head, not letting it be easily lifted but gradually returning to an upright position. Repeat this multiple times until the neck feels sore.
Two-arm front neck press: Both hands press the head, making it bend forward and downward, while the neck resists, not letting it be easily pressed but gradually being pressed until the neck touches the collarbone. Then, the neck uses force to lift the head up, while both hands press the head, not letting it be easily lifted but gradually returning to the original position.
In fact, besides the methods mentioned above, there are many other equipment-free muscle training methods. For example, doing crunches is a method that doesn't require too much effort throughout the process. During this exercise, the shoulders feel comfortable, and the focus is on the abdominal muscles, making them the primary area that becomes developed through this training.
