2, pull-ups: If there is a door beam at home, you can, or there is a kitchen closet, you should support your body to do pull-ups on it. The muscles you exercise are the back muscles.
3. Jump hard. Every time you leap, you have to make great efforts to breastfeed, and the range should be large. Go down to the deepest squat, because the squat forms a big effect and can be practiced to the buttocks and abdomen, and then suddenly jump up to practice the explosive power of the legs.
4. Bend the bucket: just find a bucket you know and practice bending your arm, that is, the arm shrinks and lifts the bucket. This is to practice biceps. Of course, heavy things such as water or sand are put in barrels; This exercise is aimed at the biceps brachii of the arm.
5, bicycle clean and jerk: that is, holding a heavy object similar to a bicycle, learning the movements of weightlifters to clean and jerk the bicycle; You can practice deltoid muscle; That is, shoulders; You can also change this into a bucket full of sand, a desk and chair or an empty gas tank, TV or something; But the latter two are too dangerous or bicycles are safer; Unless you have confidence in its power.
6, the bucket is hard to pull: the bucket is like an adjustable dumbbell; Very popular in civilian fitness; Then this time we must make the bucket reach the maximum weight; Then put it in front of you; Bend over and hold it with both hands; Then straighten up; Bend over and straighten your waist; Do this action repeatedly; This action can be practiced to erector spinae and other waist muscles.
7, rowing in a bucket: lying on the table, one hand stretched out, barrels and other heavy objects under the Zhuo; Put it on your stomach; This is called rowing in a bucket; Of course, it can also be replaced by other heavy objects that can be pulled up; For example, carrying boxes and vegetable racks; Laban, switch sides.