5 Exercises For Building Muscle Without Equipment

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5 Exercises For Building Muscle Without Equipment
5 Exercises For Building Muscle Without Equipment

Stuck at home or cannot go to the
gym for your muscle training? Will you be intrigued if we say that you could
gain all those muscles and that too without any gym equipment. Are you excited
yet? Then, let’s dive in to know five essential exercises for building muscle
without the use of any equipment (in no particular order).

These body exercises, with the
magic of gravity, works just effectively as those with the equipment. Just get
going, and buy Deca-Durabolin
300 mg
and take your leap of faith with these muscle-building exercises.

1. Air
Swimming

This one’s considered the best
exercise to target your postural muscles so that you can flaunt your
‘no-equipment’ gains. For people not so good with the jargon, it’s an exercise
that will improve the back area of the body. Some well-disciplined reps of this
exercise keep the body up in good shape, along with giving vital strength to
it.

How Can
You Do It?

● Ease out, and lie down on your
stomach’s.
● Extend your arms to the fullest
– just above your head.
● Lift your chest from the
ground, and with that, any other body part that’s touching the ground. Expect
your stomach, of course.
● Slowly and steadily, start
squeezing your glutes.
● And now, pretend like swimming
in air, hence the name. Flutter your arms and legs in the air. Do this with good
coordination and frequently.

About The
Reps:

Follow the sixteen seconds rule –
inhale for six seconds, hold for four, and then exhale for another six seconds.

For beginners, start with three
sets, and rest for a minute or so between each set.

For past masters, make it five or
six sets.

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2. Tricep
Dip With A Single Leg

It’s the most crucial tricep
exercise included in the list, while you train sans equipment. This dip
exercise with just one leg is meant for the triceps.

This one a balancing exercise
because many of us only focus on our biceps. As a result, triceps are often
overlooked. This exercise serves justice to the triceps. The only weight you’ll
be lifting in this exercise would be your bodyweight.

How Can
You Do It?

● Just be seated on the floor.
Keep your feets flat and touched to the floor, and make sure they minimally
arch.
● Place your hands on the floor,
but behind you. Make it clear that your fingers should be towards your body or
waist.
● Lift your butt with the
strength of your hands.
● Raise your left leg upwards, in
a kicking motion.
● Now bend your elbows at an
angle so that your hip area is a few inches above the ground. And after a second,
bring your elbows into their original position.

About The
Reps:

Start with twenty-five reps on
the left side, then after a break, do it for another twenty-five times with the
right leg. Keep continuing the process.

3.
Runner’s Crunches

5 Exercises For Building Muscle Without Equipment
5 Exercises For Building Muscle Without Equipment

If you’re thinking about six-pack
muscles, then you should probably try this particular exercise. Mainstream
crunches strengthen your upper abdominal. This exercise makes your core work
hard, and the result shows. Along with increasing the core, runner’s crunches
also leave an impact on the flexor muscles of the hip region and the most
favorite of all ‘six-pack’ lovers – rectus abdominis.

How Can
You Do It?

● Lie down and place your hands
in such a way that your elbows bulge outwards, wide on the sides.
● Ready for the crunch? Sit your
way up and bring your back upwards from the floor. Keep your hips still.
● Bend your right leg in a way
that it reaches your chest, then bring your left elbow forward and touch it
with your right knee.
● Don’t bend your left leg
throughout the process.
● Once done, repeat the same
steps for the other side.

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About The
Reps:

For novice fitness lovers, ten to
fifteen reps, in one set, with twenty-seconds time-out between all three sets,
is a good start. Veterans can adjust according to their limits.

4. Burpee
Plus Push-Ups

5 Exercises For Building Muscle Without Equipment
5 Exercises For Building Muscle Without Equipment

Burpees are an integrated part of
the no-equipment fitness regime. And, when you top off burpees with push-ups,
it’s like an icing on the cake. This combo exercise works very well on the body
parts like core, biceps, triceps, forearms, and your glutes as well. Along with
muscle building, the exercise also aids your cardio.

How Can
You Do It?

● Hold your ground, keep your
feet at a shoulder-width distance.
● Squat, and get hold of the
ground for a quick push-up.
● Bend your elbows, and carry out
one quick push-up.
● Rapidly, bring your feet
towards your palms, and come in a squatting position, and stand up in quick
succession.
● While jumping your way to your
initial position, raise your hands in the air.

About The
Reps:

Continue for one minute, rest for
half a minute, and continue again. Do it till you cannot do it anymore.

5.
Superman’s Punch

This exercise touches even those
posterior areas, which no equipment exercise could affect effectively – back,
buttocks, and shoulders.

How Can
You Do It?

● Lie down on your stomach, keep
your legs above the ground.
● Extend your hands forward, to
the farthest stretch, and now punch.
● Bring back your hands by
bending your elbows.
● Repeat it again and again.

About The
Reps:

Initially, start with twenty
seconds, take a ten seconds time-out, and then start again. Do three-four sets,
until you get tired.

Conclusion

Now that you know almost all
important exercises from Air Swimming to Superman’s Punch, the time’s calling
is to implement them at your homes and get the most out of all the free time
you have for fitness. The exercises listed above take care of all the muscles,
ranging from posterior to anterior, and from triceps to abs. Do these exercises
regularly and with the single discipline to get the maximum results out of
these.

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