Building muscle strength without going to the gym
kAm$@>6E:>6D =:76 86ED :? E96 H2J @7 >2I:>:K:?8 2 H@C<@FE C@FE:?6] (96E96C :E’D E:>6[ >@?6J[ 6?6C8J[ @C @3=:82E:@?D[ :E 42? 36 5:77:4F=E E@ 86E E@ 2 8J> D6G6C2= E:>6D 2 H66< E@ 3F:=5 >FD4=6] {62? >FD4=6 >2DD :D 2 G:E2= A2CE @7 @FC 3@5J[ 96=A:?8 H:E9 42C5:24 2?5 >6E23@=:4 962=E9[ 2?5 :?4C62D:?8 6?5@CA9:?D E@ 96=A 32=2?46 4@CE:D@=\DEC6DD C6DA@?D6D] pD 4@CE:D@= 564C62D6D[ :E D6ED @77 2 4J4=:42= AC@46DD E:65 E@ :?DF=:? C6D:DE2?46[ >6E23@=:4 962=E9 4@>A=:42E:@?D[ @36D:EJ[ 2?5 H6:89E 82:?] tI6C4:D6 42? 96=A <66A E92E 4J4=6 2E 32J[ 3FE D@>6E:>6D 8@:?8 E@ 2 8J> @C 6I6C4:D6 4=2DD :D?’E A@DD:3=6] qFE 6I6C4:D:?8 2E 9@>6 42? 36 2 8C62E @AE:@? 7@C 2 42C5:24 H@C<@FE 2?5 E@ 3F:=5 =62? >FD4=6 >2DD]k^Am
kAmk2 9C67lQ9EEADi^^HHH]?@CE9H6==]65F^Qm}@CE9H6== w62=E9k^2m D92C6D 924<D E@ 3F:=5 >FD4=6 2?5 C6=62D6 DEC6DD 2E 9@>6 H:E9@FE DA=FC8:?8 @? 2 8J> >6>36CD9:A @C A6CD@?2= EC2:?6C]k^Am
k9bm&D:?8 9@>6 2?5 52:=J E2D<Dk^9bm
kAm$EC6E49:?8 42? 96=A =@@D6? >FD4=6D 2?5 C6=:6G6 E6?D:@?[ 2?5 4@DE=J 6BF:A>6?E :D?’E ?646DD2CJj J@F 42? 5@ :E 2E 9@>6] |@5:7:65 AFD9FAD 42? 36 5@?6 7C@> 2 E23=6[ 2?5 >@5:7:65 EC:46A 5:AD 7C@> 2 492:C] (2== @C ' “D:ED” 6?8286 4@C6 >FD4=6D 2?5 96=A 3F:=5 2?5 >2:?E2:? >FD4=6 >2DD] %92E’D E96 3FC?:?8 2?5 “D9C655:?8” H6 766= H96? H6 9@=5 2 A@D:E:@? 7@C 6IE6?565 A6C:@5D[ H9:49 42? DE2CE H:E9 2 76H D64@?5D 2?5 E96? :?4C62D6 @G6C E:>6] s2:=J E2D<D =:<6 3CFD9:?8 E66E9 @C AC6A2C:?8 D49@@= =F?496D 42? 36 2? @AA@CEF?:EJ E@ >2C49 :? A=246 @C 5@ DBF2ED] !=2?<D @?=J C6BF:C6 2 7=@@C] xE’D 67764E:G6 E@ 9@=5 2 A=2?< 7@C @?6 >:?FE6 367@C6 C6=62D:?8 E96 >FD4=6D 2?5 C6=2I:?8 7@C @?6 >:?FE6] s@:?8 E92E E9C66 E:>6D :? 2 C@H DEC6?8E96?D 2?5 E@?6D 4@C6 >FD4=6D] s@?’E 7@C86E %:<%@< 6I6C4:D6 492==6?86D[ H9:49 42? 36 2 7F? 2?5 67764E:G6 H2J E@ 255 42C5:@ E@ J@FC C@FE:?6]k^Am
k9bm$E2:CD 2?5 $E6ADk^9bm
kAmw6C6’D 2? 62DJ H:?i (96? =62G:?8 9@>6 3J 42C[ A2C< 2D 72C 2H2J 2D A@DD:3=6 E@ 86E :? >@C6 DE6AD] |2<6 2 4@?D4:@FD 677@CE E@ H2=< FA 2?5 5@H? DE2:CD 2 4@FA=6 @7 6IEC2 E:>6D 2E 9@>6 @C E2<6 2? 6IEC2 =2A 2C@F?5 2 DE@C6 :7 E96C6’D E:>6] xE’D :>A@CE2?E E@ D66< >65:42= 4@F?D6= H96? D@>6@?6 766=D H:?565 8@:?8 FA 2?5 5@H? DE2:CDj :E >2J :?5:42E6 564@?5:E:@?:?8[ 3FE :E 42? 2=D@ 36 2? F?56C=J:?8 >65:42= AC@3=6>] x? 255:E:@? E@ DE6AD[ 492:CD 2?5 DE6A DE@@=D 42? 36 FD65 E@ E2A =68D FA H9:=6 @? E96 A9@?6 @C 6G6? 3CFD9:?8 E66E9 E@ <66A >@G:?8]k^Am
k9bm(6:89E65 $BF2ED 2?5 (2=<D[ 2?5 #6AFCA@D:?8 v@@5Dk^9bm
kAmqF:=5:?8 >FD4=6 42? 36 :?4@CA@C2E65 :?E@ 5:776C6?E DE286D @7 72>:=J 2?5 52:=J =:76] xE 42? 3FC? 255:E:@?2= 42=@C:6D E@ H62C H6:89E65 3@@<328D H9:=6 5@:?8 DBF2ED @C H2=<:?8] |:=< 42CE@?D @C 42??65 8@@5D 42? 5@F3=6 2D H6:89ED E@ 42CCJ 2C@F?5 E96 9@FD6[ 2D 42? =2F?5CJ 56E6C86?E 3@EE=6D[ H9:49 42? 36 C67:==65 H:E9 H2E6C E@ >@5:7J E96 H6:89E @?46 E96 56E6C86?E 92D 366? FD65] $BF2ED[ 32C36== 7C66 =:7ED[ 2?5 EC:46A @C 3:46A 6IE6?D:@?D 2C6 ;FDE 2 76H 6I2>A=6D @7 9@>6 6I6C4:D6D]k^Am
kAm!2C6?ED H:E9 323:6D 2?5 E@55=6CD >2J ECJ AFEE:?8 E96 49:=5 :?D:56 2 H62C23=6 42CC:6C 2?5 5@:?8 DBF2ED @C E2<:?8 2 H2=< E@ 96=A 3FC? 6IEC2 42=@C:6D 2?5 3F:=5 >FD4=6 >2DD :? E96 =68D] !FD9:?8 2 DEC@==6C[ 6DA64:2==J @? 9:==D[ 42? 36 2 8C62E H@C<@FE[ E@@]k^Am
kAm*@F 5@?’E 92G6 E@ =@@< 72C E@ 252AE =:76 2E 9@>6 7@C 6I6C4:D6] xE 42? E2<6 2 =:EE=6 3:E @7 4C62E:G:EJ[ 3FE :E’D :?6IA6?D:G6 2?5 46CE2:?=J H@CE9H9:=6 7@C >FD4=6D[ 962CED[ 2?5 @G6C2== H6==36:?8]k^Am
kAmk2 9C67lQ9EEADi^^HHH]?@CE9H6==]65F^7:?5\42C6^7:?5\2\5@4E@C^5C\DE6A92?:6\EC6?E24@DE6\>4?2==J\>5\`agdg_fgdhQmk6>m$E6A92?:6 |4}2==Jk^6>mk^2mk6>m[ |s :D E96 >65:42= 5:C64E@C 2E E96 z2EK x?DE:EFE6 7@C (@>6?VD w62=E9 2E }@CE9H6== w62=E9]k^6>mk^Am
kAmk2 9C67lQ9EEADi^^HHH]?@CE9H6==]65F^?6HD^:?D:89ED^3F:=5:?8\>FD4=6\DEC6?8E9\2E\9@>6Qmk6>m%9:D DE@CJk^6>mk^2m k6>mH2D AC@5F465 3Jk^6>m k2 9C67lQ9EEADi^^HHH]?@CE9H6==]65FQmk6>m}@CE9H6== w62=E9k^6>mk^2m k6>m2?5 C6G:6H65 2?5 5:DEC:3FE65 3Jk^6>m k2 9C67lQ9EEADi^^9F3D]=2^"_b<=8$#_Q C6=lQ?@7@==@HQmk6>m$E24<6Ck^6>mk^2mk6>m]k^6>mk^Am
