Many people feel that their bodies are thin and want to build muscle to make themselves look more masculine. But many people think that it is best to use equipment to build muscle, which will be more effective. For those who are inconvenient to go to the gym, there are actually exercises to build muscle with bare hands. So today we will introduce to you some exercises to build muscle with bare hands. Let’s go and take a look!
1. Standard push-ups
Push-ups can be said to be a classic freehand exercise. They can effectively exercise the upper body muscles, such as the pectoralis major, anterior shoulder muscles, and triceps on the back of the upper arm. Standard push-ups require your upper body to be still, your core to be tight, your legs to be straight in line with your torso, and your hands to be slightly wider than shoulder-width apart. Start from the horizontal position of the shoulder joint and elbow joint until the angle between the elbow joint is 170 degrees.
2. Parallel bar arm extensions
This movement is a difficult upper body movement. It requires the upper limbs to be stable and motionless. It starts from the elbow joint at 170 degrees until the upper arm is parallel to the ground. Focus on the chest so that the hands are shoulder-width apart, and focus on the triceps on the back of the upper arms so that the hands are shoulder-width apart.
3. Pull-ups
Pull-ups can not only effectively exercise the back muscles and biceps on the front of the arms, but also stretch the spine. They have a good therapeutic effect on prolonged sitting, low back pain, and lumbar disc herniation. But there must be many people complaining that they can't even do a pull-up. Don't worry, start by grabbing the bar with your hands, and when you can hold it for more than 45 seconds, start doing eccentric exercises.
4. Squat
Squats are the most effective exercise for building muscle and reducing fat in freehand training. Please note that during the process of doing freehand squats, you must keep your waist straight, your abdominal core tightened, and your knees appropriately forward. Inhale to squat slowly and exhale to stand up quickly. At the beginning, you should do 100 exercises every day, but you can do it in many groups. There is no limit to the number of exercises you can do in each group.
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