It is estimated that there is no relevant equipment at home: but as long as you keep exercising, you can still gain a lot.

1。 Upper limb trunk

Exercise triceps brachii and chest muscle training.

Push-ups are the main exercise method for these parts.

When doing push-ups, when the distance between the supported hands is large, the force is mainly exerted by the pectoral muscles; When the distance is small, the force is mainly exerted by the triceps brachii.

When doing push-ups, you can make some changes to the practice methods to achieve different results.

High-five push-ups: Hands off the ground quickly, and land after high-five. This can improve the explosive power of the arm.

One-handed push-ups: If you want to develop absolute strength and do push-ups more easily, you can do one-handed push-ups. If one hand can't sit up, you can put one hand on the stool, try to press the weight on the other arm and do push-ups to improve your strength.

Lift your feet and do push-ups: putting your feet high will produce different stimulation to your chest muscles.

2. abdominal muscle training

The main exercise methods are sit-ups, sit-ups and leg lifts, and two-headed lifts. Sit-ups mainly practice the upper abdomen, and sit-ups mainly practice the lower abdomen. I certainly don't need to say how to do this. It is generally known that the practice from both ends is to lie flat, raise the upper body and legs at the same time, and then put them down after touching the hands and legs.

3. Lower limb trunk

Leg muscle training

If there is no fitness equipment, mainly rely on some exercise to overcome their own weight.

Squat with one leg: When you start practicing, you can hold things around you with your hands to keep your balance. If you can't do it, you can also use your hands to exert a little force. The strength has come up, and you can do one-legged squats without holding hands. Mainly practice quadriceps femoris.

Half-squat jump: After squatting for about half a squat, jump up quickly and swing your hands up at the same time. Jump up quickly immediately after landing and keep practicing. It has a good effect on improving the explosive force of thigh muscles.

Lift the heel with one foot: stand on a higher place with the forefoot, lift the ankle and then put it down. Do it with one foot and practice the calf muscles.

Jumping by changing feet: mainly relying on ankle strength, one foot takes off, the other leg lands in the air, and then jumps. Mainly practice the explosive force of calf muscles.

4. Back muscle training

Without fitness equipment, the back is not easy to practice. If you have dumbbells, you can practice with them. For example, rowing with dumbbells can exercise back muscles. You can also find a heavy object at home, bend down and grab it with both hands, then straighten your waist and stand upright, so that you can exercise your waist muscles.

5. Biceps brachii and forearm muscles

Use dumbbells to bend arms and practice biceps brachii; Wrist curl, practice forearm muscles. If there is no dumbbell, you can use something else instead. For example, when I was in middle school, I often used a schoolbag full of books instead of dumbbells to bend my arms and wrists.

Forearm muscles can also be practiced with chairs, which I came up with before. Hold the legs of the chair with both hands, punch your eyes up, lift your wrist with your forearm, and then slowly lower it. You can also adjust the grip position to adjust the strength, and the effect is very good!

6. deltoid training

Strong deltoid muscles can make your shoulders look wider. In college, our teacher said that deltoid muscle, pectoral muscle and biceps brachii are the three "image muscles" of the human body, and it will be beneficial to practice your body shape.

With dumbbells, you can do front cross lift, side cross lift and bird prone, and practice deltoid toe, middle beam and back beam respectively. Chairs can be used instead of dumbbells (chairs are an important tool in this training method).

For example, hold the chair legs with both hands, lift them horizontally forward, and practice deltoid toe.

Take a chair in each hand and do side lifts to practice the middle bundle of deltoid muscle.

You can also use heavy objects instead of dumbbells, bend over on the bird and practice the deltoid muscles.

Introduce another good exercise method: standing support.

Start from an upright position, squat, push your legs back into a push-up position, then tuck your legs in and squat, and then jump up. Practice repeatedly like this. You can also do push-ups first, and then fold your legs and jump.

This action seems simple, but in fact it is very tiring. It was included in the physical fitness test when I was admitted to the Institute of Physical Education. It has a very good effect on improving endurance and physical coordination.

The specific number of times varies from person to person, and can be constantly adjusted according to your own situation! Give yourself a gradual process!

Don't do excessive exercise to avoid muscle strain. Before strength training, it is best to warm up 15 minutes! !

the second question

In fact, I really want to say that it is fast, easy to learn and effective in actual combat. This is really difficult, very difficult!

If so, wouldn't the world be full of experts? !

But I still recommend it. I practiced it all myself.

According to what you said, in my impression, there is such a course, Ma Shengli's 48-hour super self-defense, one hour a day, ending in 48 days!

It should suit your appetite.

I am recommending one I have practiced, that is, Lingyun Boxing, which was created by Teacher Liu Yalin!

The actual combat effect is very good, but the premise is to look at the boxing theory, not at the picture, but at the gestures, which is not good!

Baidu has video and book tutorials!

These can be practiced at home by yourself, which is simple and convenient, and there is nothing to use special equipment! ! !