(photo source: thefitness.us)
Gaining muscles is hard especially if you are not used to working out. Others would go to the gym everyday or buy an equipment just to get the body that they want but the truth is, you can achieve it without any equipment. Sure, it’s better to have an equipment for you to be able to focus more on your muscle groups but there’s also pros in not having anything with you—you just use the weight of your body and you’re good to go.
If you want to know more, here are the six ways to gain muscle without equipment:
Running or Walking
(photo source: business insider)
Running or walking can be a good way to gain muscle. Yes! People underestimate the importance of body movement in developing your muscle. According to studies, there’s no expensive treadmill or elliptical needed, just your own two legs and a good pair of running shoes. “If you focus 80 percent of your energy on cardio, you will see your body transform,” says Ashley Marriott, a Los Angeles-based fitness trainer and coauthor with Dr. Marc Paulsen of “Dump your Trainer.”
“Look at runners and cyclists; they’re not doing spot training, they do cardio, cardio, cardio," says Marriott. "Most of the people you see in mags that have amazing abs, they’re runners, swimmers, athletes; they are not doing a bunch of crunches. How they got so lean? Their diet is clean, and they get a tremendous amount of calorie expenditure in their cardio.”
Running or walking is really important. To do: Try walking at a quick clip or running a slow jog for 15 to 30 minutes to start. Add in increments of 5 to 10 minutes weekly.
(photo source: popsugar)
Squats is not as easy as you think, but it can be a good way to gain muscle. Some insights to ponder from MNN: Squats are one of the best exercises you can do. It’s easy to progress to more difficult versions over time; and in the meantime, perfect your form for best results.
To do: Stand with your feet shoulder-width apart and put your arms out straight in front of you or behind your head. Begin by pushing your hips and butt back and bending at the knees. Look straight ahead and keep your chest up and back flat. Your back should remain in this neutral position throughout the movement. Squat down as low as you can and then pop back up to the starting position by driving through your heels. Weight should remain on your heels throughout the exercise. (Pictured above is a variation, the jump squat.)
(photo source: HIIT academy)
Tricep dips can be quite tricky. It’s also not as easy as anyone thinks as it requires. As what professionals would say, it’s complicated. You needn’t use a dip machine or weights but instead, use your own body weight. Sitting at the edge of a chair, place your hands over the edge of the seat, keeping knuckles pointing forward. With legs out in front bent at a 90-degree position and feet pointing ahead, shoulders are down and elbows are close to your side, slowly bend elbows into 90-degree angle, lowering your butt towards the floor. Pause and return to sitting, keeping pressure on the heel of your hands. Try two sets of 10 or until triceps fatigue.
(photo source: livestrong)
Crunches is probably one of the most famous exercises we all know. It’s also a way to gain hard-rock abs that’s why everyone loves it. They help with core strength and may tone your midsection, but don’t obsess. They should be one small part of an overall plan to develop core strength, which is important for overall body strength and muscle building. “Women who want a six pack may be unrealistic sometimes, and I have to tell them, if you’re at a healthy body mass index, and feel good, maybe your genetic makeup is not going to give you a six pack.” says Ashley Marriott. AND THAT’S OK.
(photo source: crossfit)
Walking lounges may sound odd for some, but it’s basically walking but with a different twist. Here’s how to do it: From a standing position, feet hip-width apart, take a giant step forward with knee bent at 90 degrees. Keep knees over ankles and shoulders over hips. Take another step and repeat until fatigued. Go for three sets of 10 with each leg. Also look to cardio work, like hiking or walking up and down steps in your house to combine leg work with cardio.
(photo source: stack.com)
Of course, we all know push-ups! It’s stated in Mother Nature Network that push-ups work your chest, shoulders, triceps and core for a complete muscle-building exercise. They’re a major deal so don’t neglect them and make the most out of it.
In order to do it, place your hands on the ground slightly wider than shoulder-width apart and lower yourself until your chest almost touches the floor. Squeeze your glutes together and tense your abs as you lower and raise your body. Keep your elbows close to your sides to protect your shoulders.
Mark Aldrin Hipolito is a writer for FitBiz, one of Australia’s top gym equipment providers that has a wide selection of high quality equipment. Mark writes to help people in their fitness goals and achieve them accordingly.