This exercise plan is mainly composed of self-weight exercise (unarmed), with 8 movements at a time, and each movement is divided into three difficulty levels: primary, intermediate and advanced. Exercise with this program, 2-3 days a week, and have a rest between training days. During exercise, each movement or posture is repeated for 2-4 groups, and the interval between groups is 1-2 minutes. In addition to the difficulty of practicing the movements, the number of repetitions of each group of movements is also arranged in advance. For example, you can repeat the exercise according to each group 10 in the primary difficulty, and after 1-2 weeks, you can advance to each group 15, and then continue to advance to 20 repetitions in each group. For advanced to intermediate difficulty, you can repeat the exercise according to each group 10, 15, 20. Each group can complete 20 repetitions, and then advance to advanced action difficulty.

Upper limbs:

1. Chest and arm strength. Advanced exercises of different push-ups are needed to keep the trunk straight during exercise. When the body leans down, the elbow is 45 degrees to the trunk or the elbow is close to the body, which can achieve the effect of exercising pectoralis major, triceps brachii and deltoid muscle.

The first step is to push up the wall or chair to raise the trunk to ensure the stability and safety of walking objects. Intermediate is to do horizontal push-ups on the ground. Advanced means doing push-ups and raising your feet (putting your feet on the sofa or chair).

2. Shoulder strength. The family exercise of shoulder strength is mainly rowing. If there are dumbbells at home, it is easier to operate with dumbbells. In addition, according to the actual situation at home, you can use household necessities such as beverage bottles and oil drums, and add water to rice to adjust the weight.

The primary stage is to bend over and row. The key point is to bend your hips and knees, keep your lower limbs stable and your back straight. Intermediate rowing is upright, keep your body upright, keep your hands shoulder width apart, and guide your arms to complete the action with your elbows. When your arm is raised, your elbow should not exceed your shoulder. Advanced rowing is a one-arm lunge. Pay attention to balance in lunge, and complete the action with shoulder blades and arms.

Lower limbs:

3. Comprehensive strength of lower limbs. Adopt advanced changes of different squat movements, and avoid knees exceeding toes and knee buckles when practicing movements.

Primary squat with self-weight, squat until the thigh is flush with the ground. Intermediate, goblet squat, pay attention to holding heavy objects close to the chest wall, and keep your torso straight when squatting. In the advanced stage, hold the dumbbell or kettle bell with both arms and pull hard, pay attention to the hip strength, keep the spine neutral during practice, and don't bend over.

4. The strength of the rear thigh group. Developing the strength of the rear thigh group is helpful to relieve back pain, reduce injuries and improve sports performance.

Mainly the gluteal bridge of both legs. In practice, we need to pay attention to lifting the pelvis by hip strength, keeping the spine in a neutral position and avoiding excessive waist strength. The intermediate level is a one-legged crotch bridge. Advanced is one-leg hard pull, pay attention to keep the trunk back straight, the body twists around the hip joint on the supporting side, the supporting leg can bend slightly, and the whole movement is slow and controlled.

5. One-legged strength. Carrying out one-leg strength exercises has a good effect on improving body balance and improving body function.

The first step of one-leg strength exercise is to squat with your legs apart, and the key point is to control the center of gravity in the middle of your front and back feet during the exercise. The intermediate level is Bulgarian Squat. You need to put your hind legs on a bench or sofa to keep your balance. You can adjust the position of your front foot so that your thighs are parallel to the ground and do not exceed your toes. Pay attention to supporting your side heel and buttocks during the process of exerting force. Advanced is lunge squat, the key is to keep balance, lunge squat, leg push-ups, step forward, the movement is coherent, smooth and controlled.

Core:

6. Abdominal strength. Use various flat support changes to exercise. Different from other exercises, abdominal muscle strength is a static exercise, which needs to be promoted with time. It can be advanced by 45 seconds, 60 seconds and 75 seconds.

The primary level is a routine flat support exercise. On the basis of traditional flat plate support, intermediate lifting arms are used alternately. Lift your feet off the ground alternately at regular intervals.

7. Body side strength. The primary stage is the dynamic leg bending of the side bracket. On the basis of the side brace, one thigh flexes and straightens to step on the bicycle, and you can press 10- 15-20 times or push it in time. Be careful not to shake your torso during practice, and keep your body straight. Intermediate is a one-armed farmer, and advanced is a two-armed farmer. The farmer's walking action is the closest exercise to life, with the strongest function, which can exercise the stability of spine and the strength of arms and lower limbs. Practice can achieve the effect of comprehensive and full exercise. Key points: when practicing, hold your chest high and walk with small steps. It is advisable to carry no more than 50% of your own weight on one side, and practice according to time.

8. Back strength. Back exercises are carried out in a bird-dog way. The exercise of birds and dogs is based on the extension of the contralateral hands and feet, and the control and stability of the exercise core is helpful to relieve the discomfort of the back and improve the sports performance. The primary stage is to put down the support, stretch the hands and feet on the opposite side and switch sides. The intermediate level is based on stretching, then the elbow-knee collision is completed, then stretching and then changing the opposite side. Advanced is on the basis of intermediate level, supporting the side knee to leave the ground for the opposite hand and foot stretching and elbow-knee collision exercise. All bird and dog exercises should pay attention to the straight body, flat head and neutral lumbar support at four points.