Exercise to build muscle in the body without lifting heavy weights.

 In contrast to heavy lifting, there are other ways to build muscle and keep the body in a state of gravity than even the weight lifter, and to keep the body in balance without the differences in muscle size that most weightlifters have, here it is. are fifteen exercises that will keep you healthy and visually .

• Push up

 It is an exercise that expands the chest, builds the chest, develops the muscles of the inner and outer arms and is a good exercise to start with, if you want to have a well-built body start with this exercise.

• Pull ups
  

 Pull ups work on every muscle in the body, especially the muscles of the arms and back, if you want to have hand bumps like Jean Claud Vandame this is exactly your exercise.

• Plank
  

If you hold on to this exercise without hesitation for a few minutes, you will truly grow in mind and transform your body into a temple of gravity. This exercise requires full shoulders and works the muscles of the arms, waist, back, neck and legs and this exercise has one gift, it makes your stomach break six times.

• Roll Out
  
  This exercise is similar to a semi-push up (Plank), but what changes is pushing the moth forward and back, and the more you continue to push the moth the harder the exercise becomes, so you need determination and true commitment, the benefits of building the muscles of the spine, waist. , chest and broad shoulders.
• Glute bridge
  
  This exercise builds the spine and all the muscles around it, as the trainer of this exercise the next thing is to be asked for numbers only by the girls.
• Iverted Row
  
  This exercise is for the spine, follow as the picture shows, its benefits make the chest wider and the hands have more stamina.
• Close Hands Push ups
  
  This exercise is for the hands, and it is for the inner and outer bumps of the hands, and your muscles are growing and growing together without separation, do this exercise and you will see a big change in your hands.
• Star Plack
  
  This little exercise is a little heavy, and this exercise targets the chest and shoulders as well as the muscles of the legs and arms, and is great for cutting the abdomen.
• Burpee
  
  Exercise to reduce body fat, this exercise makes the whole body boil together, as you do this, you grow to work every organ of the body and remove the weakest parts of the body.
• Dip
  
  Exercise of the back muscles of the arm and also helps with chest muscles and shoulder extensions and makes the chest more comfortable, this exercise requires determination and strength to be done in the required order and exceeds the one lying on the bench lifting heavy weights.
• Bulgaria Split Squart
  
  One-foot frog on the back, works the muscles of the thighs and makes you more stamina, if you do this for a couple of weeks, if the normal frog grew out of you then you will be doing twice as much as you used to.
• Suspended Push ups
  
   Push ups are good, but if you add a little stiffness by adding a suspension, it is one way to increase muscle mass, making it more flexible and longer lasting than the one carrying heavy weights.
• Prone Back Extension
  
  This exercise strengthens the waist, abdomen and spine in general.
• Pike Push ups
  
  As a veteran of push ups, this is the ultimate push ups exercise and helps to strengthen the shoulders and increase the quality of your hand potatoes.
• Swiss Ball Rollout
  
  The harder the exercise and the more the muscle grows, if you can focus on this exercise you will be amazed after three consecutive weeks of doing it.