No Need For Equipment, These Are 6 Types Of Physical Exercises To Increase Muscle Mass

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JAKARTA - In terms of developing a male's physique, increasing muscle mass is a top priority. Especially if you tend to be small or struggling with a body that is too fat. Simply put, you need muscles on your body frame before trying to lose as much weight as possible. If you are not sure where to start, here VOI recommends the seven best types of physical exercise for men to form muscles without equipment, reported from Eat This, Monday, April 10.

Pushup is a exercise related to maintaining extraordinary weight. This is a physical exercise that includes training your shoulders, chest, triception, and core body without equipment and allows for a variety of additional movements.

To do the standard push-up, start with a plank position and lower your chest and body to the floor by bending your elbows and shoulders while maintaining the core muscles. When your body is about an inch from the ground, lift your body with both hands to return to the top position.

To make it more difficult, you can get your hands closer or shift your body forward while holding your hands on the spot to reduce leverage and increase muscle difficulty. For advanced levels, you can do one-hand push-ups.

Squat is a exercise that must be done to form muscles in your lower body. Standard quat starts by forming hips-wide legs. Sit down, and lower your hips by bending your waist and knees to the thigh parallel to the floor. Then, lift your body back to its starting position. To make practice more challenging, you can add a jump at the top of each repetition.

Lungs is a good lower body exercise for building muscles in glutes, front thighs, and back thighs. Do lunges by stepping forward with a big step and lower your whole body by dropping your back knee to the floor. When your knees are one inch from the floor, press your front legs to get back to the starting position. To make practice more challenging, do an explosive jump between each repetition, or lift your front or back one step.

Believe it or not, do a similar sprint and exercise is able to build muscles in the lower body that are similar to endurance exercises. You can also progress quite easily by increasing the speed or distance traveled in each sprint. Experts recommend starting with a sprint of 40 meters and doing a total of five to 10 sprints per exercise.

Doing a squat with one leg is challenging. However, this movement allows you to rest on just one leg. So that drastically increases your ability to continue to build muscles on your feet.

Start this exercise by standing up and straightening one leg in front of you. Lower your body by bending your foot, then keeping your other legs as long as possible. Then, push one foot that steps back to the top position.

Physical exercise to form muscles without the last tool is push-up handstand. Although not many can do this movement, but if you succeed in doing this exercise, then you find a very effective way to build muscles on your chest and shoulders.