You should control your diet if you want to stay healthy. First of all, you should ensure your daily food intake. At least the quality of protein should be sufficient. First of all, you should gain some weight. Then you can do some unarmed exercise in the dormitory, which is also called prison exercise, because this kind of exercise is a common way for prisoners in prison. Under the condition of taking enough protein every day. The role of unarmed exercise is actually very great.

First of all, as far as diet is concerned, we'd better eat more beef, chicken breast and protein. This kind of food is high in protein, but low in fat, which can ensure that most of the things we eat in protein will not make us spoon-feed, and then these diets can basically meet our daily energy needs.

Then fitness can consider some protein powder or muscle powder. Although these things are suspected of adding fuel to the flames, they are actually talking. In fact, this thing still has a certain muscle-building effect, but remember that these things should be coordinated with exercise after eating, otherwise the effects of protein powder and muscle-building powder will easily lead to muscle disharmony, which will be ugly at that time, and muscle disharmony is worse than nothing.

Then I exercise in the dormitory. Because there is no equipment, I recommend some unarmed movements as basic movements. First of all, sit-ups must not be practiced, because they are far less useful for abdominal muscle exercise than for cervical vertebrae. Now, sit-ups have been removed from physical education class in primary and secondary schools. After all, it hurts too much.

Abdominal muscle action is not sit-ups, but belly rolling, that is, lying flat, hands on both sides of the ear, using the strength of abdominal muscles to drive the body up, but the waist should be far away from the ground, so as to exercise abdominal muscles and fully protect the cervical spine from injury. Then this action is a little more advanced, that is, in the process of deviating from the ground, the legs are clamped and lifted, as if the back is folded in half.

Then I recommend practicing push-ups of chest muscles, back muscles and arms. The most basic push-ups are that the hands are slightly wider than the shoulders and the whole body is stretched straight. Go up and down as slowly as possible. Do a dozen in one group, and then do five groups at intervals of one minute, that is, one stage, three stages a day. The number of each group can be reduced, but not too much.

The advanced action of push-ups is wide/narrow push-ups, that is, either the hands are held wider than the shoulder distance or narrower than the shoulder distance. This can clamp the chest, and then increase the pressure, which can give higher load to the chest muscles, back muscles and arm muscles, thus achieving better results. Push-ups are definitely the best action for unarmed training. Of course, you can also use pull-ups to exercise these three muscle groups.

Then if you practice your legs, you are advised to squat. Squat is also one of the golden moves. As the saying goes, men can't stand squatting, women can't stand squatting, and men and women can't stand practicing bed. It fully embodies the effect of squat on waist strength and thigh and hip exercise, which is perfect. As long as you stick to these actions and have good eating habits, dormitory fitness will have different effects.