how can i do to have muscules if  i dont have any machine ?
113578
Actually, running outside, on the real ground is way better than running or=n a treadmill. Running outside is way more difficult, and it works the muscles more. Also, for arm strength, push ups are one of the best things to do, and so are pull-ups. For abs, crunches are probably the best. You can also run stairs as well!
34371
Of course you can.  You don't need fancy machinery to get an effective weight training workout at home.  Therabands, small dumbells, and a variety of fitness DVDs can help guide you through safe and effective strength and conditioning exercises in your own home.\n\nhttp://www.preventdisease.com/fitness/Strength_Exercises.html\n\nhttp://www.preventdisease.com/news/articles/find_workout_without_fancy_machinery.shtml
987889
Get something close to you where you can walk or ride your bike.  If you can't, try to get something at home.
501884
Try this one it works.  Lay on or back arms out to side and knees drawn up. Put your feet together and make big figure eights in the air  with them. I know this sounds silly but it tightens those muscles. i mean swing your feet to the side down and then around and up and over to the other side. A big loop on each side.  do it every day as many as you can.
556133
exercise more\nand\neat less\n\nits free, and you'll end up in great shape!
265254
You need to do more than a treadmill. The treadmill is only working your legs. Do some situps or some other exercise that uses your stomache and side muscles.
540644
go to a gym\n\ndo intense movements that require your whole body. do not use machines but free weights. \n\ndo only 6 to 8 movements . repeat 3 times. you are done. go to the next exercise. at the end of each exercise, you should be able to do nothing. joking :-)\n\nyou can also ask for a profesional to advise you if you are not sure which exact movement to do.\n\neat a lot of turkey, chicken and beef. fish also helps. try to cut on bad fat (like animal fat) or sugars. \n\nmost important: sleep at least 8 hours a day\n\ndo not go to the gym more than 3 times a week.
12731
Do a lot of pushups, your hands on the floor, your legs on some top surface (sit, table -- the higher the better and gives more impact).\nAlso, there are a lot of relatively compact gym devices size for home use, and many of them are pretty good, so no compromise in quality and results. \nActually, a lot of guys "do gym" at home, especially during cold seasons.
452430
get like a lever, those moving stuff that you can place stuff on then just roll it. Or get more than 1 person
86053
As mentioned above, you can do yoga at home. You can also go outside and walk. Get a cheap set of dumbbells to use at home. You can do some exercise videos at home. There are a lot of ways to exercise without going to the gym. But the key is to do something. That and eat healthy.
760785
It is not wise to say you can't have something, you will feel deprived and want it more and will fail at your efforts. have anything you want but in moderation. also take at least one day off from working out your muscles need time to repair and rest.
855603
u could consider joining a gym.
888009
Start with a check from your doctor and probably stamina training at a gym with some instruction/advice.
723447
Duh, lift weights, workout, lots of exercise!\nJoin a gym.
567908
Just buy some lawn mower books and read them. I have a few but most can just be taken apart and put together without one. Now machine work is another story. \n\nCall a lawn mower shop and ask them. Some high schools have them and maybe you can sit in. I am in your neighboring town.
124619
You may have to settle with what God gave you. You can tone them by exercise specifically multiple reps and you can work them 5 days a week but do not add heavy weight.\n\nHowever to make them slim that requires loosing fat, unfortunatly if you are not fat then you will have difficulty loosing the mucle already there.
192287
see your doctor, they can prescribe something for you to help you out, and give you exercises to do to help in the long run.