Home Training: Is It Possible To Develop Muscle Without Weights And Sports Equipment?
Because gyms in most countries of the world remain closed due to corona disease, most athletes or occasional athletes have no choice but to exercise at home.
Many of those who adhere to the social distance and restricted traffic rules, established by many states are worried that the hard work they put into the gym will be wasted. They believe that they will lose their fitness and athletic appearance.
This belief is largely based on the notion that non-equipment training is less efficient in terms of muscle growth. However, this perception is wrong. It is indeed possible to exercise efficiently without weights or other fitness equipment and at the same time take advantage of the time saved by not going to the gym by playing some of the exciting casino games offered by operators mentioned at 13wins.com, which offer strong emotions and high odds.
But how can the exercises that use only body weight be as effective as weight training? To answer this we must have a basic understanding of the factors that contribute to the increase in muscle mass.
Current sports research attributes muscle growth to mechanical muscle tension, which can be active or passive. Maximum growth is achieved by combining these two muscle tendencies, which can be achieved with the resistance caused by body weight.
As a 2017 study shows, muscle growth can be achieved by doing exercises with a load that allows from 5 to 40 repetitions. And there are many weightless exercises that move on this scale.
Among them, bends, which train the chest, triceps, deltoids and abdomen, pulls, which work the back muscles, biceps and abdomen, are prominent.
For optimal results, it is important to minimize the rest period, as is the case in high-intensity workouts known as H.I.I.T. (High Intensity Interval Training). This means that anyone who wants to spend a little time playing games and like betting on various sporting events on the various website will have to wait for the end of their workout and not steal some time between sets.
Both bends and pulls can be performed in many variations, always with a minimum of 5 to 40 repetitions. A study published in 2017 by Naoki Kikuchi and Koichi Nakazato showed that athletes who performed bench presses by lifting 40% of the weight with which they could perform a single repetition and athletes who did bends with a similar load, saw a similar increase in muscle mass. In the thoracic and triceps muscles, over a period of eight weeks.
Based on the above, we conclude that home exercise, which is mandatory for most people due to the restrictive measures, allows the increase of muscle mass without the use of dumbbells or other sports equipment, with the appropriate choice of exercises.
