Nowadays, many college students are keen on fitness and want to strengthen their muscles and exercise through strength training. However, due to conditions, I can't go to the gym often, so many students will ask if there are any training and sports suitable for the dormitory. So this article is mainly about some training suitable for home or dormitory. Here we may use dumbbells and elastic belt, which are relatively cheap and occupy no space, and are very suitable for dormitory or home use. In addition, we can also use the single parallel bars equipped by the community or schools.

To achieve the goal of muscle gain, we should start from two aspects. One is training, and the other is nutrition intake. Muscle building needs to be carried out in a gradual and gradual way. Progressive overload mainly refers to the gradual increase of the total amount of training, which can be the increase of the number of times, the number of groups or the weight.

Step by step means that we should first make a rough estimate of our physical fitness and ability, and then gradually increase according to our acceptable physical strength, rather than a substantial increase, because this is related to our cardiopulmonary ability, body fat rate, muscle strength and other factors. So you can't blindly increase your strength to avoid injury.

training plan

1. Push-ups or elastic belt push-ups.

Hands slightly wider than shoulders, hold the ground, feet shoulder-width apart, feet on the ground, inhale, and begin centrifugal contraction. Open your hands outward and bend at the same time until your chest stops about one centimeter from the ground. Exhale and begin to contract to the heart. Straighten your arm, return to the starting position, and repeat this action. Each group was performed about 15 times, and 4-6 groups were performed. This is the most basic push-up action. After long-term training, you can increase the number of training times or training groups in each group to increase the total training volume. When the number of times increases to a certain number, elastic belt can be used for loading.

2. Self-respect squat or elastic belt squat

Stand upright, feet apart, shoulder width apart, toes pointing forward, hands crossed, or hands straight forward. Inhale and start centrifugal contraction. Kneel down until your thighs are parallel to the ground. Exhale and begin to contract to the heart. Straighten your legs, return to the upright position, and repeat this action. Each group was performed about 15 times, and 4-6 groups were performed. After the number of times increases to a certain amount, elastic belt can be tied to the thigh muscles for overload training.

3. Dumbbells bend alternately

Keep your feet shoulder-width apart, and put dumbbells on your sides with your palms facing each other. Exhale and begin to contract to the heart. Bend the dumbbell from the forearm to the forearm and lift it. Inhale and start centrifugal contraction. Stretch your elbows, slowly return to your original position and alternate your arms. Each group was performed about 15 times, and 4-6 groups were performed.

4. Pull-ups?

Hold the crossbar with both hands. The distance between hands is wider than the distance between shoulders. Your body should be perpendicular to the ground and your legs should leave the ground. Legs with legs together or knees crossed. Exhale, start to contract to the heart, and pull up with your arms until your chin exceeds the horizontal bar. Inhale and start centrifugal contraction. Straighten your arm back to the original position and repeat this action. Each group carries out about 8 times, and carries out 4-6 groups.

5. Flexion and extension of parallel bars arm

Hold the parallel bars with both hands, put your legs together and lift your calves up. Inhale and start centrifugal contraction. Bend your arms and let your body move down until your arms are parallel to the ground. Exhale and begin to contract to the heart. Straighten your arms, move your body up, return to your original position, and repeat this action. Each group carries out about 8 times, and carries out 4-6 groups.

When doing these actions, you should take your time and feel the tension of the cluster carefully. These movements can be practiced once a day or every other day. Try to be standard. At the same time, we should also do a good job in nutrient intake. Only by keeping up with the nutrient intake can we achieve effective muscle gain and weight gain. Pay attention to rest and sleep for eight hours every day, because muscles are repaired during sleep. Get the dumbbell elastic belt ready, and do these five movements well, then you can gain weight training in the dormitory.