1. Warm-up: Before starting any exercise, you should do proper warm-up exercises, such as skipping rope, doing squats and jumping. To awaken muscles and joints and reduce sports injuries.
2. Push-ups: Push-ups are a very effective whole-body exercise, which can exercise the muscles of the chest, shoulders, arms and abdomen. Beginners can start with wall push-ups, and then gradually turn to ground push-ups with the increase of strength.
3. Squat: Squat is a very effective exercise for leg and hip muscles. Beginners can choose freestyle squat, that is, no-load squat, and gradually increase the load with the increase of strength.
4. Pull-ups: Pull-ups are a very effective way to exercise back and arm muscles. Beginners can choose to assist pull-ups, that is, with a crossbar or elastic belt. As the strength increases, the assistance gradually decreases.
5. Sit-ups: Sit-ups are a very effective exercise to exercise abdominal muscles. Beginners can choose to bend their knees and sit-ups. With the increase of strength, they will gradually change to flat-footed sit-ups.
6. Flat support: Flat support is a very effective way to exercise abdominal and back muscles. Beginners can choose the flat support with bent knees, and then gradually change it into flat-footed flat support with the increase of strength.
7. Stretching: After each exercise, you need to do appropriate stretching exercises to help muscles recover and reduce muscle soreness.
The above are some scientific unarmed fitness methods, but it should be noted that everyone's physical condition and sports ability are different, so we must make adjustments according to our actual situation when exercising to avoid sports injuries caused by overtraining.