How to make muscles grow fast without exercise equipment What exercises are there How to do it with

You first decide which part of the muscles you want to grow, the muscles of the whole body, you can't help but grow all the muscles, you can only have a part of the real sex part of the exercise, push-ups, sit-ups, dumbbells, horizontal bars, parallel bars can be.

Push-ups: Hands and shoulder-width support ground (can be wider than the shoulder, can be narrower than the shoulder, the focus of the exercise is a little different, and the shoulder width to exercise the overall chest muscles), feet together, the body into a straight line, the arms bend, the body close to the ground, the arms to support the body, according to their own ability, for example, you can do 30 at a time, then you do 25 at a time, rest for 30 seconds, do 24 more, rest for another 30 seconds, do 24, repeat 5 times, exercise for 3-4 days in a week.

Sit-ups: lie flat on your back, step on the ground with your feet on the ground, bend your legs, hug your arms in front of your chest, put your hands under your chin, roll up your abdominal muscles hard, don't have to sit up completely, sit up to about 70-80 degrees (after sitting up straight, your abdominal muscles are not tense, and the effect is not good), and then slowly put down, you must be slow, not fast, and repeat the exercises according to your own ability.

300 sit-ups per day, legs flat, bent, hands and feet at the same time 3 types, each 100.

The kind of most abdominal muscles that rise at both ends at the same time, don't fix your feet!! Using the strength of your waist and abdomen, lie on the ground and let your arms touch your toes above your stomach. Beg.

Run every day, not for anything else, for abs, then push-ups, handstands, done.

Pull-ups are done on the horizontal bar, arm flexion and extension are done on the parallel bars, a fixed number is done each time, and other equipment is equal to grouping.

Running, sit-ups, push-ups.

Push-ups, sit-ups, head-ups and other freehand exercises, etc., gradually increase your amount appropriately, focusing on persistence.

Pull-ups, and push-ups, with bare hands, these two exercises are the best, one back muscle and upper body muscles, and push-ups are with chest muscles and triceps.

Let's watch gymnastics,,There's a lot of bare hands.,,Elementary school students broadcast gymnastics too.、,

Push-ups, sit-ups, insist on 50 at a time, rest once in 3 days, and hold your pectoral abs for a month with big drops. If you practice your hands, you go to buy a grip device for 6 yuan a piece, we are all poor ghosts now, and 12 yuan should be able to do it. Pinch 50 at a time and rest once every 2 days.

ok。Shake hands with someone and pinch him to death her!!

Ways to build muscles without equipment:

1. Running is needed, if you really see the sun and shrug it, or if you are too fat, don't run, otherwise you will damage your bones, but you will be injured. Then stick to skipping rope indoors, preferably in groups of 100 to 200, and groups of 3 to 4 are about the same.

2. Various strength training of various muscles, proud muscles, first sit-ups, a person's ability as the center, until exhaustion can play the maximum effect, the average person 30-45 can be, 4 to 5 groups. It is also recommended to lie on your back, so that your upper body is perpendicular to the ground, and then your feet are straight, and you try to lean on your upper body, so that your body is in a V-shape, never too hard to avoid injury.

3. The pectoral muscles are also a major feature, and the pectoral muscles mainly have various push-ups, the most common of which are palms of both hands to the ground, and the width is greater than the shoulders. 15 to 20 in groups with a half-minute break in between, 2 to 3 sets.

4. Back muscles, this is the back of the exercise, just start not to practice, this to rely on pull-ups to practice, horizontal bar, with the hand to drive the body to pull up, clavicle or jaw over the bar, at the same time this can also exercise the biceps.

5. Leg muscles, mainly by jumping and running, belly jumping, jumping up and contracting the legs as much as possible to keep the thighs parallel to the ground, 15 to 20 in a group. 3 to 4 groups. Finally, the explosiveness is the preference of the leg muscles, and the 50-meter acceleration run, 2 to 3 times.

1.Do push-ups with a standard posture, you can be divided into three groups of exercises, each group depends on the individual situation, you can start with 5 per group, but it must be standard, after insisting on half a month, the strength can be increased to 10 per group, and it can be increased to 20-25 in the back, the interval between each group is not more than one minute, and the effect can be seen if you persist for a week, push-ups can actually exercise the muscles of your whole body.

2.In addition to doing push-ups, further exercises should be done to strengthen the upper arms as well as the small ratio. You can find a few (4) thicker and heavier books (such as dictionaries) for forearm exercise, hold two or one in one hand (under the premise that you can hold it), put the big arm close to the sides of the body and do not move, only use the wrist to do up and down movements, at the beginning you can do 20-30 at a time, do two sets, the interval between the two groups is about 30 seconds, after the two sets are done, the wrist does not move (the big arm is still not moving and remains the same) the reciprocating movement of the small arm sitting up and down, the same 20-30 times, do two sets, 30 seconds apart.

After half a month or a month, increase to 40-60 per set, but depending on the individual, this will work your wrist and forearm muscles and strength. Arm exercises, if you don't have dumbbells then go outside and find a horizontal bar, pulling the horizontal bar is the best way, it is very effective for muscle and strength exercises, and it feels different once you exercise. When pulling the horizontal bar, stretch your whole body, put your feet together as much as possible, pull up to your neck and start moving down, move down to a full-body stretch state, and try not to curl up your legs, but to straighten, which can work out your abdominal muscles.

At the beginning, you can do 3-5 as standard, and after a week, you can add to 8-10, which can be grouped or not, but the interval between groups should not be too long and not more than 1 minute. However, the amount depends on the individual situation, and the most important thing is not to get hurt.

Do push-ups, and the whole body is exercised.

Do sit-ups to exercise the classic movements of the abdominal muscles, do pull-ups and exercise the latissimus dorsi muscles.

Do push-ups and sit-ups every day, step by step, and after a month, it definitely works!

Stand upright with a dumbbell in each hand, palms facing each other. Keep your arms slightly flexed and raise the dumbbells sideways to slightly above shoulder height. Stop for a moment, then slowly lower the restore.

Romanian deadlift.

Stand upright, push down a pair of dumbbells with your palms and hang them in front of your body. Lift your hips so that your weight falls back to your heels, bend your knees slightly, and slide the dumbbells down your thighs to the middle of your tibia. Restore to the starting position and repeat.

Dumbbell birds. Lie on a flat bench with your feet on the floor. Push a pair of dumbbells on top of your chest, palms facing each other. Keeping your arms slightly flexed, slowly lower the dumbbells down the arc until your upper arms are equal to the ground. Stop for a moment, then follow the same arc to restore the dumbbell to the starting position and repeat.

Vertical stride. Hold a pair of dumbbells hanging down your side. Stand facing the side of the bench, then step on your square leg and place your right foot on the bench. Push down with your right leg and bring your body onto the stool until your feet are flat on the stool.

Then step down with your left leg to return your body to the starting position. Then step up with your left leg and repeat, alternating with double retreats.

Double-sided dumbbell rowing.

Hold a pair of dumbbells with your palms down. Keep your knees slightly flexed, your back straight, and your waist bent down 90 degrees. Pull the dumbbell up on your abdomen and touch your abs with your palms turning upwards. Restore slowly, then repeat.

Shrug your shoulders Hold a pair of dumbbells, stand upright, try to make the shoulder crion shrug towards your ears, then lower, and repeat, without letting the shoulders rotate forward or backward.

Front lunges hold a pair of dumbbells hanging down your side, stand upright, and look ahead. Step forward with your left leg until your left knee is bent at 90 degrees and your right knee is almost touching the ground. Add back to the starting position, then switch to the right leg and repeat.

Supine French arm flexion and extension.

Lie on a flat bench with a pair of dumbbells in your palms facing each other and place them above your chest. Keeping your upper arm still, slowly lower the dumbbell to ear level. Stop for a moment, then follow the same arc to restore the dumbbell to the starting position and repeat.

Standing dumbbell curls.

Stand upright and hold a pair of dumbbells hanging down your side with your palms facing back. Bend your left arm upwards while rotating your wrist so that your palm is up at the end of the movement. Make a moment of peak contraction, then slowly lower down to restore while rotating your wrist so that the palm is back again.

When the left hand returns to its original starting position, the right hand begins to bend upwards.

Dumbbell. to train the muscles in the arms.

You go to keep and search for tutorials. There are many effective ways to do without equipment. I'll give you some specific references here, if you want to train a full range of muscles, you have to use equipment more or less.

Diet: Meat, fish, milk, beans, and eggs are rich in protein, and protein is needed to gain muscle. You can take the method of eating small meals often, and you should not eat too much at each meal. There should be a gap of 30 minutes to 1 hour between exercise and eating, and the absorption is better than usual after 30 minutes of exercise.

If it is inconvenient to eat, you can have a little protein powder or muscle building powder (thin people are more suitable to eat muscle gain powder first to gain weight). If you choose these things, you can check them out at PQFITNESS, after all, there are physical stores. Choose something reliable and suitable for you.

Muscle gainers or protein powders can be taken 30 minutes after exercise.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can do loads of 8 to 12RM, with each set doing around 8 to 12.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes. Warm up for 10 minutes before doing the following exercises, and you can trot.

Chest: dumbbell bench press, dumbbell bird, push-ups (4 groups each, about 20 push-ups);

Biceps: dumbbell single-arm curl, curl (6 sets each);

Legs: squat, lunge, calf raises (6 groups each);

Triceps: dumbbell bent arm flexion and extension, narrow push-up, dumbbell neck back arm flexion and extension (4 groups each);

Back: pull-ups (try to do more than 10), dumbbell rows (4 sets each);

Shoulder: press, front raise, side raise (4 sets each);

Abs: 4 sets of supine leg presses.

Exhaust or 15 to 25 abs per group. Each set has a rest time of 20 to 30 seconds. Exercise your abs about 3 times a week.

On the first day, you will work on your pectoral muscles and biceps, on the second day you will work on your legs and triceps, on your third day you will work on your back and shoulders, and on your fourth day you will rest. Practice for four days in a cycle.