Many people choose to work out at the gym because there are many exercise equipment available, which provides the foundation for building better muscles. If you consistently go to the gym every day, your muscles will become more developed. A man with muscles also appears more attractive and healthier. So, how can we build muscles without using equipment?
Doing push-ups (elevate your feet to make your body at a 45-degree angle, and perform them slowly and properly) or facing forward, placing your hands on a chair or sofa, and placing your feet flat on the chair to do dips can effectively train your pectoralis major. You can also work your triceps, anterior deltoid, and trapezius.
The simplest way to train your biceps is to grab a fixed large object, such as a door frame or railing, with one hand, keep your feet close to the object, and then extend and contract your arm repeatedly.
Doing sit-ups is a simple and effective way to train your abdominal muscles. You can also lie flat on the bed and try to touch your toes with your hands (lifting your body). Make sure to do it slowly, as doing it fast will create inertia and affect the results. Perform the movements fully and properly. Alternatively, you can grab a pull-up bar, suspend your body, and then lift your legs horizontally repeatedly. Reverse sit-ups effectively train your lower back muscles. Face the ground, extend your upper body over the edge of the bed, keep your lower body still, and use your waist as the axis to lift your upper body repeatedly. Squats (preferably with weights) are an excellent method for training thigh muscles. Calf raises, standing on your toes and lifting your heels, can be done on a step. This is a method commonly used by Mr. Olympia contestants to build calf muscles. Perform each set to the limit. Remember not to do it every day; you can do it every other day. The goal of anaerobic exercise is to damage your muscle tissue as much as possible, then give it sufficient time and nutrients to repair and grow. In other words, muscles grow during rest after anaerobic exercise. You also need to do aerobic exercises (like jogging) to reduce abdominal fat. If you only do sit-ups, the fat layer won’t decrease, and the muscle layer will thicken, making your waist thicker. If fat covers the muscles, they won’t be visible. Scientific fitness is the key to achieving perfect muscles. (Original by Changyang Xiaohuazai, do not copy, no anonymity, despise plagiarism!) The above-recommended fitness methods do not require equipment.
Above, we introduced various methods for building muscles without equipment. Building muscles is not easy; it requires long-term, consistent training, both in the morning and evening, to make the muscles more prominent. If you’re not sure how to do it, don’t worry. Take it slow, don’t obsess over muscles, and gradually try different exercises. Eventually, you’ll develop muscles.
