A chest muscle: If you don't use tools, the effect will be much worse, but there is also a way, that is, push-ups. If it is difficult, find a stool and put your feet on the stool so that your legs are parallel to your body when your hands are propped up. If it's difficult, carry heavy objects that are not easy to slide on your back and control your weight yourself.
Two: abdominal muscles: sleep in the bed, keep your head and heels up, make a 45-degree angle with the bed, lift your feet slightly, and stick to it for a minute or two, but do it often, don't be lazy, it won't work if you are lazy.
Three: deltoid exercise methods
Basic operation:
Step 1. Toe inward, hold the dumbbell or barbell in front of you, the grip distance is shoulder width, first lift the arm horizontally and then lift it, so that the arm is at 90 degrees with the body (practice six groups, each group 12- 15 times).
Step two. In the middle, hold the dumbbell beside you and lift your arms from both sides to the top of your head. (Practice six groups, each group 12- 15 times).
Step three. Step back, hold the barbell shoulder-width with both hands, put the barbell behind your neck, push the barbell up with your arms, then slowly bend your arms and put the barbell behind your neck and shoulders. (Practice six groups, each group 12- 15 times).
Four: biceps brachii and triceps brachii
Biceps can try concentrated bending and supine bending.
Triceps can try neck flexion and extension (both arms can be used) and flat arm flexion and extension (both arms can be used)
(5) latissimus dorsi: the upper back shoulders vertically.
Starting posture
Stand up straight, hold (prone) barbells or dumbbells with both hands, and the grip distance is slightly wider than the shoulders.
Action process
First, let the shoulders lean down as far as possible, and the arms are not forced at all. Then, lift your shoulders (mainly contract trapezius muscles), stand still for one second, let go of your shoulders and repeat.
Breathing method
Inhale when your shoulders are raised and exhale when you are relaxed.
Pay attention to key points
Lift your shoulders and lift the barbell slightly. You can't bend your elbow just by contracting the trapezius muscle.
(6) Gluteal muscle
A. Climbing stairs:
Climbing the stairs is simple and economical, but since almost every office building has an elevator, everyone is used to taking the elevator, how can they want to climb the stairs! In fact, climbing stairs has many advantages and can consume heat. In addition, if you step on the stairs twice at a time, you can drive the muscles of your thighs and buttocks and tighten your buttocks.
B. Push the wall:
Legs together, hands against the wall, legs straight, hips extended outward 10 second, then close to the wall 10 second. Repeat, not only can shape the buttocks, but also have the effect of abdomen, and the lower abdomen will gradually flatten.
C. standing squat:
It is best to have elastic rope or skipping rope, if not, you can do it empty-handed. First, open your feet and step on the elastic rope with shoulder width, hold the rope on your shoulders with both hands, squat down your hips so that your thighs and calves are at 90 degrees, and stand up straight after standing still for 8 seconds. As for how many times to do it, please adjust it according to your personal situation.
D. squat forward and backward:
Elastic rope or skipping rope can also be used as an aid. After stepping on the rope, step forward and backward with your feet, and then squat down so that your thighs and calves are at 90 degrees.
E. Golden Rooster Independence:
Find a chair, hold the back of the chair, with one foot standing straight and the other foot stretching backwards in the air. After about 2 seconds, put it down again. The action can be repeated from 10 to 15 times, and then the feet are changed.
F. Hip aerobic exercise
Usually, you can use 15 minutes before going to bed to do hip aerobics, which can not only strengthen body circulation, eliminate fat accumulation, but also achieve the effect of sculpture.
(Hip lift exercise 1)
1. The body is in a kneeling position, with hands open and shoulder-width on the ground.
2. Move the left knee as far as possible to the chest and stop for 5 seconds, then slowly lift it (thigh 90 degrees), stop for 5 seconds and then put it down.
3. Repeat 30 times before changing sides.
(Hip-lifting Exercise 2)
1. Lie on your back, knees bent, hands naturally touching the ground shoulder width.
2. Abdomen in, hip in, lift and inhale, pause for 5 seconds, and then put down the exhalation.
3. Repeat 30 times
(Hip-lifting Exercise 3)
1. Fold your hands and straighten forward at shoulder height (or hold the wall or chair back).
2. Stand with your right foot straight, move your left foot back slightly, touch the ground with your toes, lift your left foot back quickly, and put it down after stopping for 5 seconds.
3. Repeat for 30 times and then change feet.
(Hip-lifting Exercise 4)
1. Lie on your back with your hands and feet straight.
2. Lift your feet together slowly and put them down slowly when they are at right angles to the ground.
3. Stop at a place 30 cm above the ground and stand still 1 min.
PS: Don't leave your back on the ground, don't bend your knees, and don't exert yourself on your shoulders and arms.