Without gym equipment, what methods to use to build muscles at home ?

I just don't have the equipment to do the exercise, I go to run for about half an hour every day or every other day, and then do some crunches, sit-ups, handstands and leg presses, I have persisted for more than a year, I feel that the muscles in my body are very good, hehe, I am more confident and like to do sports now.

Heck, it's okay to do the same exercise "Prone Lying", was there equipment in ancient times?

Introduction: If you want to exercise, find a reasonable way to do it. Some people will feel that exercising at home is not viable, so you can also ask your friends to go for a run, so you can also exercise.

Don't go to sleep in the morning, at this time the body is very ***, you can make timely supplements. <>

If someone eats more at home, it will also lead to obesity. If you want to have a good way in life, then you must let yourself have some supplies, want to exercise your muscles and take best measures, then you must make your muscles more developed when you do power exercises, but also master some skills, because you can't make every breath make you develop good habits, and it won't make your body become concentrated, so no matter what you want to do, you must arrange it more appropriately, so that you can. <>

If you can use the right breathing method, it can also help you make adjustments, such as some mineral water bottles that are not opened, it will also allow you to get better replenishment. There are some conditions where you can work hard to improve, and if you love your body very much, then you will also be able to give yourself a gift that can be replenished. Don't let yourself always eat some fatty foods, which will also cause you to be very obese and make your figure very unsightly.

Everyone has a special reason, so no matter what you do, you must communicate in a timely manner. Taking care of your body is actually a role model, so you have to work hard to do these gifts, if you are not ready, then you must also witness in time, which will also lead to self-adjustment. Self-discipline is something that can be taken seriously, so don't let yourself overeat all the time.

You can follow the Internet to see some of the things that you can exercise at home**, you can do some aerobics, push-ups, sit-ups, you can run, if you don't have equipment, you can run for half an hour every morning.

You can do sit-ups, push-ups, running, squats, and leg raises, all of which can be exercised at home without any fitness equipment.

You can do push-ups, sit-ups, crunches, standing long jumps, and forward bends in a sitting position at home. Switchback running and other forms of exercise. You can also exercise a good figure at home.

A pair of dumbbells is enough to build muscles at home.

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 adjust the weight of the dumbbells to 8 to 12 RM, and do about 8 to 12 per set.

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: 4 sets of dumbbell bench presses.

Dumbbell Flying Bird 4 sets.

4 sets of push-ups (quantity 20 to 30).

Biceps: 6 sets of dumbbell single-arm curls.

Curl 6 sets.

Legs: 6 sets of squats.

Lunge squat 4 sets.

Calf raiser 6 sets.

Triceps: 4 sets of dumbbell bent over arm flexion and extension.

4 sets of narrow push-ups.

4 sets of dumbbell neck and rear arm flexion and extension.

Back: 4 sets of wide and narrow pull-ups (try to do more than 10) 4 sets of dumbbell rows.

Shoulder: 4 sets of presses.

Front flat lift 4 sets.

4 sets of side raises.

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.

One day to work on the pectoral muscles and biceps, the second day to work on the legs and triceps, the third day to work on the back and shoulders, and the fourth day to rest. Practice for four days in a cycle.

At the beginning it is recommended to have a set of dumbbells with adjustable weights, it is enough, a bench. In this way, you can basically meet the fitness needs of the beginning. The bench is best at an adjustable angle, mainly used for chest training, otherwise the chest is difficult to train.

Yoga mats are available and can be used to train abs and are not required.

Weighted dumbbells are best for large weights. Dumbbell boards. This is the most basic, but it can also be used to train almost the whole body. It's a lot more detailed, depending on your budget and needs.