You don't need to go to the gym or buy expensive equipment for muscle exercise. You can use your body weight to do exercises, such as push-ups, pull-ups and sit-ups, which can be done at home.
The training prescription for improving muscle strength requires high resistance and low repetition, so when the same movement can be repeated for more than 10 times, it is necessary to increase the resistance, because repetition for more than 10 times has little effect on the increase of strength and can only improve endurance.
There are many ways to increase extra resistance, such as push-ups. You can find someone to hold your back with your hands, or put your feet on a chair.
A set of simple muscle training movements;
1, knee push-ups: you can exercise your chest muscles and triceps brachii. The posture is that the distance between the hands is slightly wider than the shoulders, the knees are bent, and the back is straight when doing push-ups.
2, push-ups: the distance between the hands is slightly wider than the shoulders, keep the back straight when propping up, support the body when the chest is about to touch the ground, and the action should be in place.
3. Bending and extension of chair armrest: This is another way to bend and extend the armrest on the parallel bars. Turn your back to the chair, hold both sides of the chair behind your hands, stretch your feet forward, and support your body with your arms to sink. When you are about to sit on the ground, you will support your body hard and your arms will return to a straight state.
4, arms crossed sit-ups: you can exercise abdominal muscles. Bend your knees and lie on your back, cross your arms on your chest, get up or sit in a semi-sitting position, and then restore. If the strength is not enough, you can make some changes, such as doing it on a reclining board; Put heavy objects on the chest, etc.
5, prone leg lifts: can increase back strength and endurance. Lie face down on the floor, let your partner press your upper body, bend your legs and lift them, and do it for 5~ 10 times. This action should avoid overstretching. If the strength is not enough, you can tie a heavy object to your foot.
6, fast up and down the steps: this action is not limited to the number of times, but to do the action at the fastest speed, about 30 seconds each time. The method is to quickly go up and down a step, that is, the left foot goes up the step, the right foot keeps up, the left foot goes down the step, and the right foot goes down the step. Repeat this action quickly. Then change your right foot and step up and down, and follow with your left foot. Steps can also be replaced by small stools that are not too high.