6 muscle building exercises without equipment

BẢO ANH (THEO HEALTHSHOTS) |

Gaining muscle is important because it improves overall strength and function, making everyday tasks easier and safer.

Cac bai tap the duc giup tang co bap ma khong can dung cu. Anh: Theo Healthshots
Exercises to help increase muscle without equipment. Photo: According to Healthshots

Building muscle is good for your health, says physiotherapist and fitness expert Dr Aijaz Ashai, Chair of the IAP West Zone Innovation Committee.

Here are effective exercises for beginners to gain muscle without equipment.

1. Push-ups

- To do push-ups, start in a plank position with your hands slightly wider than shoulder-width apart.

- Lower your body until it touches the floor, then push yourself back up.

Do 10 to 15 reps and increase as you can.

2. Squat

- Stand with your feet shoulder-width apart, toes turned slightly outward.

- Lower your hips as if sitting in an invisible chair while keeping your chest up and your knees in line with your toes.

- Push through heels to return to starting position.

Repeat 15 to 20 times.

3. Lunge

- Start by keeping your feet together.

- Step your right or left foot forward and lower your hips until your knee is bent about 90 degrees.

- Return leg to starting position and repeat on the other leg.

Repeat 10 to 15 times per set.

4. Board

- Start in a forearm plank position with your elbows directly under your shoulders and your entire body forming a straight line.

- Hold the position, tightening your core muscles for 30 to 60 seconds.

5. Mountain climber

- Start in a plank position with your arms straight and your hands under your shoulders.

- Bring each knee toward your chest at a fast pace and repeat 20 to 30 times for each leg.

6. Butt bridge

- Lie on your back with your knees bent and feet flat on the floor to perform the glute bridge exercise.

- Lift your hips while squeezing your glutes.

- Slowly lower back down, repeat 15 to 20 times, focusing on glutes, hamstrings and lower back.

BẢO ANH (THEO HEALTHSHOTS)
TIN LIÊN QUAN

Football prediction PSG vs Chelsea in the FIFA Club World Cup 2025 final

|

In Sports Perspective No. 223, commentator Quang Tung commented on the FIFA Club World Cup final between PSG and Chelsea.

Shocking statement about Germany's ability to make nuclear weapons

|

Germany has enough capacity and materials to develop nuclear weapons in just a few months if it wants to.

A plane carrying 300 people urgently landed on a strange island, stranded in the middle of the ocean

|

The US plane carrying nearly 300 people made an emergency landing in the middle of the ocean, stranded for more than 31 hours on a strange island.

HCMC speeds up land acquisition for nearly 7,000 households to implement 4 major projects

|

Ho Chi Minh City is accelerating the land acquisition of nearly 7,000 households to implement 4 projects to expand National Highway 13, Ho Chi Minh City - Moc Bai Expressway, renovate Xuyen Tam Canal and the North bank of Doi Canal.

Bài tập thể dục tốt cho tim mạch, giảm nguy cơ đột quỵ

Thanh Thanh (Theo Boldsky) |

Tập thể dục đóng vai trò quan trọng trong việc cải thiện sức khỏe tim mạch, ngăn ngừa đột quỵ.

Ăn cá giúp tăng cơ bắp và giảm cân nhanh chóng

Thanh Thanh (Theo Food.NDTV) |

Cá giàu protein, chất béo lành mạnh nhưng ít calo giúp tăng cơ bắp và giảm cân nhanh chóng.

5 mẹo bổ sung protein đúng cách giúp tăng cơ, giảm mỡ

HẠ MÂY (Theo livestrong) |

Protein là thành phần quan trọng nhất của chế độ ăn uống lành mạnh có tác dụng phục hồi cơ và mô.