How to gain muscle but without the need for weights

Gain muscle woman

Maybe we always have the idea that to gain muscle we need some weights. Yes, it is perhaps a bit contradictory because weights have always been present when we want muscle to appear in our lives. But you should also know that a training with your own body weight and isometric type will have a great result.

So that's what we're going to do. We will tell you all exercises that you can put into practice to enjoy a more worked body but without the need to bet on the weights. It is perfect for anyone who wants to train at home and in a more economical way.

Squats help you gain muscle without weights

It is true that whenever we think of a complete exercise, we resort to them and that is why we usually start by mentioning them. But it is that they really have everything to mark us the path of success. That is why in this case they were not going to be less. Because as you well know, when doing squats we are working different muscle groups. This means that we can gradually tone the body, from the buttocks, the abdomen to the arms. But yes, you have to lean on your own weight, contract those areas and increase repetitions little by little.

The muscles of the legs will come out little by little. In addition to the most basic squats it is best to combine them with others like the ones where we put one leg back and place the foot on a slightly higher surface. Now is the time to balance yourself to lower yourself and perform the exercise without arching your back. You can follow the instructions in the video, but of course you will not need the dumbbells for this.

Pushups

Now we are going to create tension in the arms in order to gain muscle. So for this, another of the basic exercises, because we do not want to complicate ourselves. A routine made up of push-ups is always one of the best ideas. Start with few repetitions that you will have to go up if you want to improve your arms and abdomen. You can do them in a slower way, in order to be able to retain the weight and this makes the arms a bit more congested.

Crunches and isometrics

It is difficult to have perfect abs and we know it. But step by step and with constancy we will be able to achieve our goal. In addition to always betting on a good diet, we also have to perform abdominal exercises for about 15 minutes and three times a week. In addition to the basic abdominals that we all know, we can bet on isometric exercises. Because in them we find that muscle contraction that benefits us so much. Because being contracted they work much more. In addition, there is usually not as much recovery as in a basic exercise. You can start with some plates and all their variations, spreading legs or stretching arms.

abdominal

Steps routine

Another of the best known can be to perform steps. Because even if you don't have the right material, everything can serve you, in order to have a little height. Performing this type of exercise will keep our cardio-vascular system in shape. In addition to toning both the legs and the buttocks, which is another advantage that we need and it will keep us in a fairly balanced weight. In the same way, if you do not have a step at home or anything like it, you can also go up or down stairs. Since it is another of the variants that we like when it comes to simplicity and being so practical. You can now gain muscle without the need for weights.


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