To strengthen the muscles it is not essential to comply with a gym routine; In fact, it is enough to know how to use each part of the body in a natural and safe way.
Although we have associated machines and weights with a more sculptural and strong body, the truth is that they are not so necessary to develop muscle mass.
Even with basic exercises and easy to do at home, we can design a complete training plan to reach the figure that we so desire.
The key is to be consistent with your practice, complemented by good eating and healthy living habits.
For this reason, in the next space we want to share in detail 6 ways to achieve stronger muscles without using gym accessories.
1. Walk the run
In addition to being a relaxing activity, running or brisk walking can help strengthen the muscles of the legs and hips.
Its regular practice activates the circulation, decreases the tension and, by the way, activates the metabolism to improve the processes that help to lose weight.
How to do it?
Ensuring you wear comfortable clothes and sports shoes, take a daily walk, at a good pace, lasting between 15 and 30 minutes.
Do you want to know more? Lee: What are the benefits of walking barefoot?
Squats are one of the most recommended exercises for strengthening and toning the thighs and glutes.
By the way, they increase energy expenditure and contribute to improving body posture.
How to do them?
It separates the legs to the width of the shoulders, maintains the back straight and flexes the legs to about 90 degrees.
When lowering your knees, make sure they are aligned with your ankles. We must always keep them from overtaking their toes.
Hold for 3 to 5 seconds and return to the starting position.
Perform 3 or 4 sets of 12 or 15 repetitions.
Chest flexions are focused on toning the muscles of the upper body.
However, since the back and arms are forced to lift the entire weight of the body, they are excellent for fortifying almost the entire body.
This activity is challenging and, in addition to increasing physical strength, it serves to improve balance and coordination.
How to do them?
On a mat or rug, stand on your stomach, arms outstretched and hands separated by a length equal to the width of the shoulders.
The feet should be pointed, together or very little apart, and the back should remain straight.
Inhale and bend your arms to bring the rib cage near the floor. Avoid bending the lumbar region.
Without letting the body rest on the ground in this stage of movement, it pushes until obtaining a complete extension of the arms.
Repeat 8 or 10 times and complete 3 sets.
4. Elevation of leg
Leg lift exercises are useful for toning the abdominal area and buttocks.
In fact, depending on the posture, you can work in conjunction with the arms for strengthening.
How to do it?
With your back straight and your legs stretched out on the floor, lift one of your legs without giving yourself too much boost with your back or hands.
Hold the lift for 8 to 10 seconds and rest.
Perform the same movement with the opposite leg and complete 12 repetitions with each.
To also work the arms, stretch them forward or sideways at a 90 degree angle.
5. Isometric abs
With this type of abdominals you will be working the muscles of the waist and belly area and, in step, you will increase your physical endurance.
It even has benefits in the lower back and helps prevent cervical injuries.
How to make them?
Lie down on an exercise mat with your arms at your sides.
Lift your legs to a right angle, and then lower them with a slow movement, without touching the ground.
Hold position 8 seconds, rest another 8 and start again.
Perform 4 to 8 repetitions to start and then increase them according to the resistance you get.
6. Exercise of opposing forces
The exercises of opposing forces are those in which two equal classes of forces are used: the stretching and contracting forces.
There are many ways to do this but, for starters, you can make a very simple one supported from the wall.
How to do it?
Put your palms on the wall, at the level of your chest, and stretch your arms as far as you can.
Bend one leg to the front and stretch the other back.
Make strength as if you were trying to push the wall and hold the stance for 10 to 12 seconds.
Perform 4 repetitions.
Ready to try it at home? As you can see, these exercises are very easy to do and without the need for machines or professional elements.
Practice them every day and find out how good they are to increase the strength of your muscles.
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