What if I want to have muscles? There are no gym equipment

Want to have muscle, but no gym equipment.

May I ask the landlord, is there a sports venue near your home? Is there a horizontal bar? Let's practice.

Do push-ups to train the lower pectoral muscles, do sit-ups to train the lower abdominal muscles, at the beginning of the practice according to the amount you can bear, do 3 sets a day, it will be effective...

Ways to build muscles:

1. Do sit-ups, which can effectively train abdominal muscles. When you do it, you have to get up faster and go down slower. Begin to inhale as you lie back on your back and exhale quickly as you lift up.

2. Doing push-ups can increase the muscles of the arms, waist and chest muscles. You can do it quickly a few times, then slowly a few times, and then cycle in turn.

3. Squatting can effectively exercise the thigh muscles, you can choose weight-bearing squats and ordinary squats, ordinary squats can be squatted with two heads in your head, and weight-bearing squats can choose hand-held dumbbells or barbells.

4. Running, you can increase the muscles of the legs, shoulders and waist, you should not run too fast, according to your own pace, the best time to run is at night.

5. Exercise in different periods, the best way to build muscles is to do it in several periods a day, and do not concentrate on one intensity training. But the best time is at night, when the oxygen concentration in the atmosphere is the highest, the person's senses are more sensitive, the coordination is also the strongest, and the blood pressure and heart rate are both low and stable, which is the time when the body is most adaptable.

Fitness check-in fat loss 100-150 burpees per day.

It doesn't matter if you don't have equipment.

I also don't have any equipment, but after 4 or 5 years of casual training, I have muscles, by the way: I am only 16 years old this year, I started to train muscles when I was 11 years old, and now I have more strength than an 18-year-old.

Eh, I teach, isn't there a door frame, the window above has a frame, you can do pull-ups by the frame, push-ups, sit-ups, you can ask the family to buy more eggs, exercise for half an hour a day, boil two eggs first, then go to exercise, eat after half an hour, and if possible, you can eat more beef.

Do push-ups in groups, 15 sets per set, 3 sets per day. Persistence can definitely build muscle.

Personally, I think that you can grow more meat first, and you can exercise your muscles without machine push-ups and sit-ups.

A few years ago, I was also very thin, but now that there is more meat, the effect is relatively more obvious.

1. Push-ups.

2. Parallel bar arm flexion and extension.

3. Pull-ups.

Principle: Fewer numbers, more sets, and keep practicing.

Buddies belong to the physique with a natural fast metabolism, and they are often referred to as the "thin man" physique. Of course, thin people can be trained.

But, the premise is that you have money, leisure and perseverance. Having money means buying some nutritional products, if you want to pursue the effect in the short term, you can come with some protein powder, but you should take it within 30 minutes after the exercise, and there are some *** for long-term use, but it is absolutely no problem to take it for three months. Eat more protein, eat more fish, eggs, beef, and eat a lean physique like yours, eat a banana or a Snickers before strength training, and then replenish protein and carbohydrates in time after training.

At night, before going to bed, you can mix it with a bag of milk to avoid consuming too much at night.

Leisure means that you can't work often, you are physically and mentally exhausted, and it is difficult to grow muscles if you don't rest well. The so-called, three points of training, three points of eating, and four points of sleeping, is about the importance of rest. A little aerobic activity is sufficient, and you can do it with a piece of sugar in your mouth to avoid losing too much energy.

Finally, it is necessary to have perseverance, as thin as you are, the strength will not be very great at the beginning, so don't rush to the weight, rather light than fake, and the action must be standard. Timely replenishment of protein and carbohydrates. The thin physique is the same effect as Bruce Lee, and the clarity is very high!

Strong and robust are two different physical concepts. You can train yourself to be stronger. By practicing eating more and getting enough sleep, your muscles will increase. Sticking with it will give you a good reward.

On the one hand, exercise, on the other hand, diet, and the two aspects are in harmony.

It can be exercised in the following ways:

1.Running: Running for 30-60 minutes a day can greatly improve the body's cardiopulmonary function tolerance, and at the same time can exercise the muscle groups of the whole body.

2.Push-ups: Push-ups are suitable for friends with a certain strength base to do, each time you do it, you should try to make your body as straight as possible, especially the legs and waist can not bend, do at least 1 group a day, 20-50 per group, is a good way to exercise arm muscles and strength.

3.Sit-ups: Sit-ups are one of the common ways to train your abs, and it is recommended to do more than 30 sit-ups at a time.

4.Dumbbells: Friends who want to exercise their biceps can try dumbbells, which can strengthen local muscles by lifting the dumbbells with their arms, and do at least 50 each time to effectively strengthen the shape of the muscles.

Yes, if you exercise, you will grow meat.

Doing push-ups can train the pectoralis major muscles, which are simple and effective, and you can also train the triceps, deltoids, and trapezius muscles. The easiest way to train the biceps is to grasp a fixed large object with one hand, such as a door frame, railing, etc., close your feet to the object, and then grab the object's arm as straight as possible, and repeatedly bend and stretch.

The triceps can be practiced by doing abdominal push-ups. Do sit-ups to train your abs simply and effectively.

It is advisable to make the muscles feel sore every time. Remember not to do it every day, every time you do anaerobic exercise, you should destroy the muscle tissue in your abdomen as much as possible, and then use enough time and nutrients to repair the broken muscle tissue, to put it bluntly, the muscle grows when you rest after doing anaerobic exercise.

Also combined with aerobic exercise, such as jogging, be sure to sweat. If you simply do sit-ups, the fat layer will not be reduced, the muscle layer will be thickened, and the waist will be thicker.

The above recommended fitness methods for you are all without equipment.

From a professional point of view, it is recommended that you use gym equipment to exercise, even simple gym equipment such as dumbbells, barbells, and supine boards. Because the effect of exercising without fitness equipment is not good and obvious, and it is easy to exercise the wrong part, it is possible that the shape of the muscles is not good-looking, curved, the lines are not right, the muscles on both sides of the arm are asymmetrical, and the size is different. Because it's a non-standard exercise.

Therefore, it is recommended to use fitness equipment, which is more perfect, because if you want to train muscles, you must like beauty, and if you refine the shape is weird, it is better not to practice. Shanghai Racing Fitness Equipment Yichuan Road*** Sincerely remind you.

Abdominal muscles can do sit-ups, there are many movements that come out after searching on the Internet, I won't talk about push-ups, you can train your chest widely! Narrow distance training three heads!

Push-ups, sit-ups, you can also use stools, beds to increase the difficulty.

There are no equipment to train the movements of the chest muscles, let's learn together!