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내용필수	웹에디터 시작 > > > <p><img src="https://images.unsplash.com/photo-1578619740917-93f6b3612a8f?ixid=M3wxMjA3fDB8MXxzZWFyY2h8NzB8fEJ1aWxkJTIwTXVzY2xlfGVufDB8fHx8MTc1NDA2MTI2NHww%5Cu0026ixlib=rb-4.1.0">Want muscle gains but don't have any weights? It's definitely possible to build muscle without weights - here's what to do. Bodyweight exercises are just what they sound like - strength-training exercises that you do with just your bodyweight and zero equipment. Since no special equipment is required, you can do bodyweight exercises that will help you bulk with no equipment just about anywhere. You’re may even be doing some of these bodyweight exercises (push-ups, squats, lunges, planks, and burpees) already. If you're used to lifting super heavy at the gym, hefting barbells, or moving weight on machines, replicating that at home can prove somewhat difficult, says Alexis Colvin, M.D., an orthopedic sports medicine surgeon at the Mount Sinai Health System. But that doesn't mean you can't build muscle if you're limited to bodyweight exercises; it just means you'll have to switch up the way you typically train. For you, switching up your training might mean moving through exercises much more slowly or upping the reps, sets, or timing of each move.</p><br/><br/><p>Dr. Colvin. So, whatever change it takes to challenge your muscles, that's the goal. And figuring out what works best for you or what tests your body that most? Well, that'll take some trial and error. An <a href="https://healthtian.com/?s=advantage">advantage</a> of doing bodyweight exercises is that you're performing functional, compound movements that let you focus on form without the added resistance. You'll get stronger in movement patterns you use in everyday life, plus you'll work multiple joints and muscles at one time with exercises such as squats, push-ups, Prime Boosts and lunges, says Dr. Colvin. You also work many smaller muscles, particularly when doing stabilizing exercises such as bird dogs, planks, and single-sided moves, she adds. These types of moves target your upper and lower body along with your core, challenging muscles you don't always work with weights. Some research has compared loaded exercises with bodyweight moves, <a href="http://wiki.rascol.net/index.php/Why_Do_A_Child_s_Bones_Heal_Faster_Than_An_Adult_s">www.PrimeBoosts.com</a> showing similar results in how much muscle the participants gained.</p><a href="https://www.thedietsupplement.com/primeboost-review/"><img src="https://www.sonni-maier.de/wp-content/uploads/2016/07/PRIME-1.jpg"></a><br/><br/><p><img src="https://burst.shopifycdn.com/photos/arm-back-muscles.jpg?width=746&format=pjpg&exif=0&iptc=0">For example, one small study comparing a loaded bench press to a bodyweight push-up demonstrated similar muscle gains in the pecs and triceps after an eight-week period. Another small study on post-menopausal women at high risk for type 2 diabetes found that twelve weeks of high-intensity bodyweight interval training increased muscle mass to a similar extent as a combination of aerobic and resistance training. And, in yet another study, on the effects of no-load fitness training, one group did a series of elbow flexion exercises (think: bicep curls) with a heavy load, and the other did the exercises with body weight, making sure to maintain tension throughout the full range of motion. The bo > > 웹 에디터 끝
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