How to train without equipment?

We know that the use of free weights and machines is the fastest and most efficient way to improve your metabolism and strength, but for many reasons, it may not be convenient or easily accessible for you. You may not have access to a commercial gym, home gym, or you are on a business trip, but there may be a solution, a muscle training without the need for expensive machines. As with any exercise, whether you use your own body weight, machines or free weights, if the resistance does not increase, your muscles will not be worked to their maximum capacity and the stimulus these fibers need to grow will be missing.

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- exercises performed correctly will build your lean muscles and will increase your metabolism much like exercising in a gym without the time constraints and associated costs. These exercises can be easily done in your bedroom, hotel room, park, schoolyard, ceiling rafts, in a garage and all you have to do is use your imagination. There will always be a way to add more resistance to your workouts. Remember: it doesn't matter where you train - at home, in a hotel or in a park. Always warm up properly before you start your workout, cool down and stretch when you're done.

  • Leg exercises

             Squats :

They build muscles in the thighs, shape the buttocks and improve endurance. Place your feet approximately 33cm to 43cm from the shoulder, keeping your back straight and head up. If you want, you can use something as a support eg desk, bookcase, sink, wall, etc. 

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Now bend down to the level of your thighs which were parallel to the floor, hold for a second, then stand up. Use good, fluid motion. Always hug your breath as you stand up.

                    Slots :

Stand up straight in the correct posture; now stand with one leg forward and one leg back. Keeping your abdominal muscles tight and chest up, lower your upper body down, curving your legs. You should have about one to two feet between your feet at this point, the further you go, the more your gluteus and hamstring muscles will need to work.

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Don't let your knee go past your toes as you come down and stop where you feel comfortable (try not to let your back come forward) and then push straight back up. Do all of your reps on one leg, then switch legs and do all of your reps on the other leg.

  • Back exercises


Pull-up exercises are a great upper body workout, especially targeting your biceps, deltoids, and slack muscles. Use a door mounting bar, ceiling beams in a garage or take the molding of your door frame, place your hands with a grip under your hand and bend over stretching the latter, slowly raising your body until your chin reaches bar level. Pause for a moment before slowly bringing yourself back to the starting position.

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Don't use a swing or momentum to bring your body to the top, just use the target muscles. The gate gin bars are removed from the gate when not in use and can be assembled and disassembled in seconds.

              Bend over the row :

Take a position with your right hand and right knee resting on a sturdy bed or other flat surface that will provide you with good support. Then grab a dumbbell or some heavy object that you can hold onto with your left hand. Visualize your arms as hooks and slowly bring the dumbbell or object to the side of your chest, keeping your back straight, then lower the weight to arm length, not lower, to the extreme, safely please. Concentrate on your back muscles. Reverse the whole procedure and do the exercise now with your right arm.

  • Exercises for the chest

         The push up :

The upward push is used to build the chest, shoulders, and arms. Lie face down on the floor with your hands about shoulder-width apart and with your palms turned slightly inward. Push up until your arms are straight, then lower them and repeat.

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To make it harder to elevate the feet. Try to place the toes of your feet on a stable, elevated surface such as a bench, chair, or staircase. Straighten your body, place your hands on the floor shoulder-width apart, lower your body until your chest touches the floor at the bottom, then return to the starting position in a smooth, pleasant motion.

                   Dips :

This exercise can be done between two sturdy chairs or other surfaces that provide stability. Diving is another great upper body exercise. It is also a compound movement that works all the muscles that the push up is working. Keep your head up and your body as vertical as possible. For the start of the movement, start at the top (arms fully extended) and work your way down until your upper arms are parallel to the seat of the chairs, hold and push up until your arms are fully extended again . Keep looking straight ahead and don't bounce off the bottom of the movement. 

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                To gain weight :

While the sheer weight of your own body is enough resistance for effective training, we do need progressive overload (additional resistance) to get stronger. So we just need to add weight wherever we can find it. Since there are no metal plates or fancy machinery to use, it doesn't matter because the body doesn't care where it is as long as it receives some resistance. You can use heavy books, tight in your hands. You can buy dumbbells or ankle weights at low prices. A weighted vest will also allow you to add resistance for pull-ups and push-ups. Try to buy one that will allow you to remove and add weight as you see fit. A backpack full of books can also be perfect for most exercises and is a cheap alternative. How about a few buckets and filling them with a certain level of water? As you get stronger, fill them with more water. This is perfect because, depending on the exercise, you only need to increase or decrease the amount of water in the buckets to achieve the required level of resistance.

In conclusion, we know that using free weights and machines is the fastest and most effective way to gain muscle mass and strength, but by practicing the exercises presented in this article, you will find that they'll give you the same benefits as going to a gym, but without the ongoing costs and time constraints.