That's a good question I used to have this question, but I stayed in the gym for a long time, and then sometimes I didn't want to go. I just exercised in the dormitory (still in college ~), bought some big dumbbells, and then got abdominal muscles, yoga mats, skipping rope and so on. And train every night. Actually, if you want to practice, you can practice anytime, anywhere. Practicing with bare hands is not only very convenient, but also very effective if the movements are in place. Next, I will share some experiences of practicing with my bare hands in the dormitory!

1. Make a fitness plan

If you want to build muscles, it is essential to make plans. A good plan will get twice the result with half the effort. Many people think that not going to the gym is just practice, and of course you can build muscles. This can really grow muscles, but I don't think the effect is good. For example, if you want to exercise today, first exercise your chest for a while, and then exercise your back. If you feel that your arm muscles are insufficient, you will exercise your biceps and triceps. This kind of exercise is not very effective. If you practice like this every day, your muscles won't get enough rest at all.

? Therefore, we must make a good plan. For example, if I do chest muscles today, I will only do chest muscles and push-ups (narrow distance and wide distance can be done alternately). If there are dumbbells to push in the dormitory, 12- 15 will be used as a group and four groups will be used. Every movement is done in place and the effect is very good. Each group will continue to do it after a break of 1 minute. After this, it will be fine. Even if today's task is finished, I will do other parts tomorrow. My plan is "chest, back, arms, shoulders, legs, abdomen", circulating periodically, so that muscles can also have a rest.

Reasonable diet

Pay attention to diet if you exercise, which can promote the training effect. So you can check your diet plan during online fitness. You can't eat whatever you want at this time. You should control your dietary preferences that are not conducive to fitness, eat less greasy and high-sugar foods, eat protein reasonably, and eat less and eat more meals. Avoid overeating and eat at any time. If you feel that protein's intake is insufficient, you can use protein powder to help. I'm drinking that myself now, and it feels good. Of course, you can't just want to have muscles without practicing, you still need to exercise!

3. Persevere, and then persist

I've been exercising for nearly a year, and it's hard to stick to it at first. On the one hand, because I don't understand, it is difficult to do anything, and I feel a little frustrated. On the other hand, there are many other things to do besides fitness. But if you survive the transition period, it will be much better. So if you want to grow muscles, you must stick to it. It is not advisable to fish for three days and dry the net for two days. If you can't persist, even if you make a good plan and eat reasonably, it's no use. Now that you have chosen, stick to it. I can tell you clearly that in the matter of fitness, hard work will pay off!

? The above are some of my experiences and insights, hoping to help the subject!