No Equipment Workout Schedule for Men

At present, due to the working environment, people often sit for a long time and exercise continuously. They also realize the importance of strengthening physical exercise. However, due to time constraints, economic conditions and other situations, they cannot often go to the gym. There are many kinds of fitness equipment for exercise, so what are some ways to exercise without equipment? Next, I will introduce a men's no-equipment fitness plan for your reference. Next, I will introduce it to you in detail.

1. Time: 40-60 minutes each time. Don’t arrange too much. Train your muscles for one day and rest for one day. Running during the rest time is beneficial for building muscle and maintaining body shape.

2. Exercises. Actually, you should know all of them, but maybe you don’t know their effects on muscle training.

Push-ups, 10-20 reps per set, 4-6 sets. Specializes in training chest muscles. Some people rely on it to train a pair of good chest muscles.

Parallel bar flexion, 10 reps per set, 4-6 sets. This is a triceps killer, absolutely.

Pull-ups (reverse grip), 5-10 per set, 3-5 sets. Mainly trains biceps

Pull-ups (with a straight grip, that is, holding the bar with your palms facing forward) 5-10 per set, 3-5 sets. It is a killer for the back sphincter. Your inverted triangle body shape depends entirely on it.

Sit-ups, 15-25 per set, 4-6 sets. This is self-explanatory. Or you can do the rippers, but it is not recommended at the beginning. The intensity is too high, not suitable for beginners and minors, and it is easy to cause muscle strain.

3. Practice requirements: go slow rather than fast, and the movements must be standard, so that the effect is good. Doing several non-standard movements will not be as good as one standard one. This is the key. Rest for 30-60 seconds between each set.

4. Make reasonable use of the surrounding environment as equipment. For example, for parallel bar flexion and extension, you can put your hands on the edge of the bed and your legs on a stool to practice. Although the effect is not as good as the real parallel bars, the initial effect is still quite good. For pull-ups, find a door frame as a horizontal bar to practice.

The above plan basically exercises all the muscles of the body. As long as you can stick to it, the effect is no less than that of equipment training.

Protein supplement.

Muscle growth is inseparable from protein, so protein supplementation is very important. Generally, you should eat half an hour after training to supplement. You can eat whey protein powder, chicken, beef, eggs, whatever is high in protein. For eggs, eat four to five at a time, but it is recommended to eat only one egg yolk at a time. Eating too much egg yolk will be harmful to the body.

Okay, let’s stop here. I hope it will be helpful to you.

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