How can update my apps without A payment method

It is not possible.

You may need to have a payment method on file, even if the app you want to download is free,

Check which payment method you have on file

See also -> Payment methods you can use with your Apple ID

Payment methods you can use with your Apple ID – Apple Support (UK)

You can also use your Apple ID balance as payment method: Add money to your Apple ID balance

Add money to your Apple ID balance – Apple Support (UK)