Is there anyway you can increase strength without having to go to gym or buy equipments? I only know push ups which only helps on the arms and sit ups.

I don't need muscles.

The only equipment i have is 2 3kg dumbell which i use for warm ups.

calisthenic ..google it

U can search foe fitnessblender.com
I follow the exercise in there
Many do not require equipment except dumb bells

Pull ups. muscle up, one hand pull up is harder than most dumbbell u can curl in most gym.
and pushups itself have crazy variety, ballistic, triple clap pushups, one hand push ups,
one leg squat aka pistols is already more than enuff for legs add jumping squats as well.

The only way you can increase strength is if you're conscious about progress.

Push up is one of the easiest exercise to implement for people who don't have access to advanced gym equipment, or even people who don't have the time. However, if you're doing 20 push ups today, 20 push ups next month, and the same thing in a year, you'll always remain the same.

Strive for progress, aim for higher and higher everytime you do a push up. For Example: Do 20 push ups today, do 22 tomorrow, do 24 on the third day... and so on. In the long run, you will be able to hit 40-50 push ups (a number that would leave many Malaysia average joes in awe). Similarly, to increase difficulty, do elevated push ups (a.k.a incline push ups), narrower grip push ups etc; variations that make the workout more challenging.

The majority of my rant is on push ups, you can also do squats, chin ups, Handstand push ups (very advanced).

But my main point is this: STRIVE FOR PROGRESS.

Many gym goers go to the gym week in week out, doing the same thing, and they wonder why they don't see any improvements.


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