Sometimes it's slower. Bare-handed fitness is a kind of weight-bearing exercise, such as running, martial arts, aerobics and so on. It is very effective for the exercise of pectoralis major and other parts without any instruments and tools. For example, push-ups also have a certain effect on the strengthening of triceps brachii.

When you exercise by hand, you should first select the target muscles that need to be exercised, and use the correct movements and postures. Make a group with the weight that the standard movements can be repeated one to six times at most, that is, 1 ~ 6rm.

Muscle strength training 1 ~ 6rm, bodybuilding training 6 ~ 1~6RM, muscle endurance training 12 or more.

In other words, strength and muscle mass cannot be developed without using heavy objects, which is in line with the basic principles of muscle anatomy.

Of course, if your own strength is not good, it is also a good way to use your own strength to train.

Usually, the movements should be standardized, and it is necessary to plan what muscle strength to practice, what actions to do, how much to do in a group, and how many groups to do. How long is the interval? Then stretch and relax, and usually add enough carbohydrates, protein and other nutrients.

Besides, if you exercise your muscles. You can eat muscle powder if you are thin, and protein powder if you are fat. For example, Europe' Putmont' and so on. These can be found online and in physical stores, and there are some detailed pqfitness knowledge on them.