Did you know that to strengthen the body it can be enough to walk at least half an hour a day, every day? This exercise activates the whole organism.jpg)
Doing exercises to strengthen muscles does not mean following a training program in the gym; in fact, it is enough to know how to use every part of the body in a natural and safe way.
Although we have associated tools 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 home-based exercises, we can develop a complete training program to achieve the figure we so desire and simply strengthen the body.
The secret is to carry it out consistently, combining it with proper nutrition and healthy lifestyle habits.
For this reason, to follow we want to talk to you in detail about 6 ways to get stronger muscles without using gym equipment.
Besides being a relaxing activity, running or walking at a brisk pace helps to strengthen the body and in particular the muscles of the legs and hips.
Doing it regularly activates the circulation, reduces tension and, consequently, activates the metabolism thus improving the processes that help to lose weight.
How to do it?
Be sure to wear comfortable clothes and sports shoes; take a brisk walk every day that lasts between 15 and 30 minutes
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The squats are among the most suitable exercises to strengthen and tone the legs and buttocks. As a result, they increase energy consumption and help improve body posture .
How to make them?
Separate your legs at shoulder height, keep your back straight and flex your legs at 90 degrees.
Lowering your knees, make sure they are aligned with your ankles. We must be careful that they do not exceed our toes .
Hold the position for about 3 or 5 seconds and then return to the initial one.
Make 3 or 4 sets of 12 or 15 repetitions.
Pectoral folds focus on toning the muscles of the upper body.
However, since the back and arms are forced to lift all the weight of the body, these exercises are great for strengthening almost the whole body.
This is a demanding activity which, in addition to increasing physical strength, serves to improve balance and coordination .
How to make them?
Lie on your stomach on a mat, with your arms outstretched and your hands separated at shoulder height.
Rest your feet on the tips, keeping them together or slightly separated, while your back should remain straight.
Inhale and flex your arms to bring the rib cage closer to the floor. Avoid bending the lumbar region.
Without resting your body on the floor during this phase of the movement, push until you get a complete extension of the arms.
Repeat the movement 8 or 10 times and complete 3 series.
Leg lifting exercises are useful for toning the abdominal area and buttocks. In fact, thanks to the position to be adopted, it is possible to simultaneously work the arms and thus strengthen them
How to make it happen?
With your back straight and your legs stretched out on the ground, lift one of your legs without putting too much weight on your back and hands.
Hold for 8 to 10 seconds and then rest.
Perform the same movement with the opposite leg and complete 12 repetitions for each.
To work even the arms, stretch them forward or along the sides, forming an angle of 90 degrees.
With this type of abdominals, you work with the muscles of the waist and belly area and, as a result, our physical endurance will increase.
They also allow the lumbar region to be strengthened and help prevent cervical injuries.
How to make them?
Lie on a mat with your arms next to your body.
Lift your legs up to form a right angle and immediately lower them with a slow motion, without touching the floor.
Hold in this position for 8 seconds, rest 8 more and start again.
Perform 4 to 8 repetitions to start and then increase in conjunction with the resistance you get.
The exercises of opposing forces are those in which two types of forces are used: the one that stretches and the one that contracts.
There are many ways to make them, but at the beginning you can do a very simple exercise by leaning against the wall.
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How to make it happen?
Place the palms of your hands against the wall at chest height and stretch your arms as much as you can.
Bend one leg forward and stretch the other back.
Exercise all the strength you can as if you were to move the wall and hold this position for 10 or 12 seconds.
Perform 4 repetitions.
Ready to try it at home? As you can see, they are very easy to do and do not require tools or other professional tools.
Make them every day and you will discover that they are excellent for increasing muscle strength .