How to build muscles without any equipment

Push-ups, sit-ups, frog jumps, leg presses, standing high jumps, standing long jumps

To build muscles, with or without equipment, you must first remember that "anaerobic exercise" can build muscles, that is, constantly break through the limits, so that muscles can grow. Aerobic exercise, also known as aerobic metabolic exercise, refers to physical exercise performed by the human body with sufficient oxygen**. The benefits of aerobic exercise are:

It can increase the intake of oxygen and better consume excess calories in the body. That is, during exercise, the oxygen inhaled by the human body is equal to the demand, reaching a physiological equilibrium state. As a result, it is characterized by low intensity, rhythmic, and long duration.

Require at least 1 hour of each workout and stick to it 3 to 5 times a week. Through this kind of exercise, oxygen can fully digest the sugar in the body, but also consume body fat, enhance and improve cardiopulmonary function, prevent osteoporosis, regulate mental and mental state, is the main exercise mode of fitness.

Common aerobic exercises include: walking, jogging, skating, swimming, cycling, tai chi, fitness dance, rhythmic gymnastics, etc.

Anaerobic exercise, on the other hand, refers to high-speed and strenuous exercise of the muscles in a state of "lack of oxygen". Anaerobic exercise is mostly load-intensive and instantaneous, so it is difficult to last for a long time, and the time for fatigue to disappear is slow. The most important characteristics of anaerobic exercise are:

Oxygen uptake during exercise is very low. Due to the speed and explosive power, the sugar in the human body does not have time to be decomposed by oxygen, and has to rely on "anaerobic energy". This kind of exercise will produce too much lactic acid in the body, resulting in muscle fatigue that cannot last long, feeling muscle soreness and shortness of breath after exercise.

If you want to make your body stronger, you can go to the gym and participate in anaerobic exercises. However, when exercising, it is best to follow the guidance of the coach and choose a training plan that suits you.

Simple can suggest that if you can do it, 100 push-ups, 250 sit-ups, and 100 squat jumps a day, divided into 5 groups, that is, "20 push-ups rest for 1 minute, then 50 sit-ups rest for 1 minute, and then 20 squat jumps for 5 minutes" so cycle 5 times, if you can't do it, you can reduce the dose as appropriate, but you must have a fixed goal, you can't do less muscle pain today, and don't do it if it hurts more tomorrow, that won't work, When you feel that the amount of exercise is easy to achieve and not strained, increase the amount of exercise for yourself.

In fact, even the muscles of different parts need to be done through different movements, but if you generally say that you want to train muscles, you should not deliberately ask for exercise there, you just want to strengthen your body, and the above three items can basically be trained to the whole body.

Wake up early and go to bed early to feel good. Just grow muscles, I am.

Personally, I think it's best that we can take a book of fitness and beauty and a small but heavy thing to practice at no cost, (personally).

I'll start with the beginning and the foot!

First of all, upper limb strength, the easiest:

Push-up. 6 sets * 20 times a day, do it every day from 4 pm to 5 pm, slow up and down if you want blocks, slow down if you want explosive power.

Hurry up. ...Or simple dumbbells, divided into body side lift, back of the head lift, body front lift, strength according to their own situation!

Arm strength bars. And.

Tension device. None of the equipment is very expensive, but it is also useful! If you can, try it hard! And also.

Pull-up. And so on are very good choices!

Pectoralis major. What I just said.

Push-up. Tension device.

Grip and push are all ways to grow muscles quickly!

Lumbar abdominal muscles, let's talk about the lumbar muscles first, practice the two-headed warp, you may not be able to do it at first, you first.

Get down. Find someone to sit on your feet, you start with the head, and you can practice for a longer time.

From both ends. Finish! It can also be suspended, that is, the following part (legs) should be in contact with the ground or bed, the torso and upper limbs should be suspended, and then the head is cocked, which is more difficult! Speaking of abs, the easiest.

Sit-up. There is also the suspension of the bent legs, try to raise the legs as high as possible!

Speaking of lower limb strength, it's simple.

Leapfrog. Weighted squats, weighted half-squats, walking.

Duck step. It's all a great way to do it!

Finally, and very importantly, you must have enough determination, confidence and perseverance! Of course, you can't have less essential nutrients, eat more high-protein substances and less high-fat foods!

1. Push-ups.

Targeted: pectoralis major.

Exercise method: In the living room or dining area of the home, or even in the open space of the room, any place where there is enough space for you to put two single stools on the left and right, and then use both hands as support, leaning over it. The movement is the same as the standard for doing push-ups every day, with a group of 12 and three sets at a time.

Precautions: When doing push-ups, remember to tuck your abdomen and chest, and try to stretch your chest to make your muscles full and shapely. If you do it every day, the lines of the chest will be more obvious, and it will also help to correct the hunchback.

2. Sit and tuck your abdomen.

Targeted location: abdomen.

How to exercise: Set up a single stool in the living room at home, then sit on it, rely on the strength of your abdomen, lift your legs, and cross your legs upward. Lift up 15 times each time, do three sets, and take a little break in the middle when you start doing it, but the rest time should not be too long.

Precautions: This action is mainly for abdominal exercises, reduce excess fat in the abdomen, tighten the abdominal muscle lines, and make the abdominal muscles more strong and perfect. When doing the movement, pay attention to the amount of your abdomen to lift your legs and feel the stretch of your abdominal muscles.

3. Half-squatting on the wall.

Targeted: Legs.

Exercise method: Choose a wall, hold on to the wall while squatting slowly with the strength of your legs, it is best to hold a small object in your hands at the same time, in groups of 15, do 3 sets each time.

Precautions: This action can effectively exercise the leg muscles, eliminate excess fat in the legs, and make the shape of the legs more beautiful. While squatting, remember to keep your upper body straight, squat slowly, and don't rush up and down.

Fourth, lean over and row.

Targeted area: Back.

Exercise method: Choose an open space at home, hold two bottles of mineral water filled with water in both hands, bend your knees slightly, collapse your waist, raise your chest and hips, and use the strength of your back to lift the mineral water bottle up with your hands, and at the same time adduct your shoulders. Do 3 sets at a time in groups of 12.

Note: This movement can increase strength, reduce back fat, and modify the lines of the back.

A full-body workout for everyone! You can work your muscles at home without any equipment!