Gym is a good place for us to exercise, but can't we exercise without gym? Absolutely not. Dumbbell barbell equipment can exercise strong muscles. We can also build muscles by our own weight. Here are some exercises that you can do with your own weight for your reference.

(1) Push-ups:

Everyone has heard of push-ups. The main point of the action is that we need to lie on the ground, put our palms down on the ground, and then land on our feet. What we need to pay attention to is that we must let our bodies fall as far as possible and then lift them up. Bending your elbow slightly is not the end of the action. Only when the amplitude is sufficient can the pectoral muscles be fully compressed.

(2) Pull-ups:

This action may be unfriendly to some people who are weak or overweight. If we are in these two situations, then we will try to ask your training partner to help you in the back first, and then try to do it by ourselves after exercising for a while. Pull-ups are good for the development of our backs. If you want to practice your back muscles, you must learn to do pull-ups.

Another way is to use elastic rope, that is, tie one end of the rope to the horizontal bar and press the other end with your legs and feet, which will make you more labor-saving. Elastic rope can generally make you lose 20-50 Jin, so it is easier to do.

(3) abdomen:

Abdominal muscle training is what many people long for. We advise you not to use sit-ups in abdominal training. Although this movement is what we have heard most since childhood, if we don't master it well, it will bring pressure to our lumbar spine. So the action we recommend to you here is belly rolling, which can make your abdomen train efficiently in a more relaxed state.

(4) Squat with bare hands:

The first few movements are all upper limb muscles, and the last movement is of course reserved for lower limbs. When it comes to lower limb movements, squats must be the best. You shouldn't underestimate squat with your bare hands. If we can't even do squats with our bare hands, let alone squat with other weights. What we need to pay attention to with your bare hands is that your hands should be raised horizontally in front of our bodies, so that our bodies can maintain more balance.

Besides, don't you have to listen to the internet? Knees can't pass toes? Rumor has it that squats can pass your toes. As long as you can keep your back straight and your core stable, there won't be much problem with your movements.

The above are four simple unarmed training moves, I hope everyone can learn them. If you are interested in our writing, please pay attention. Thanks for your support.