Speaking of arm training, what did you think of for the first time? Partners who can go to the gym naturally don't have to worry, and the major instruments abuse muscles at will. For our partners at home, we must find the right tools and methods ourselves. After all, not all fitness experts come from the gym, as long as they insist on unarmed fitness, they will not be bad. Many people don't say that I come directly to dry goods. Little friends at home may wish to try the muscle stimulation storm brought by push-ups, dumbbells, barbells, arms and tensioners. Dumbbell barbells are also common in gyms, but we can still play a great role in changing our posture at home, and it is no less than large equipment, and we can also build the muscles we want.
Free-hand Fitness Program for Beginners
(1) Run and warm up for 30 minutes, fully warm up and exercise muscles; Note: Many partners really don't know enough about fitness. Directly, they just lift dumbbells violently, and then when their arms are weak, they can't just rest and gasp ... This is definitely not possible, and it hurts themselves, because muscles can only break out when they are fully warmed up, and the most important thing in warm-up is to prevent muscle strain, so fitness safety should still be considered, and there is no hurry to come step by step.
(2) Next, push-ups stimulate muscles, and there are three groups, about 20 in each group; Push-ups are well known, but the way to practice muscles is to practice chest muscles into rhombic push-ups (that is, hands together, shoulders and arms are triangular, also called rhombic), and biceps brachii is common and shoulder-width; Practicing deltoid is a long-distance push-up. The palm spacing is greater than the shoulder width, and the force point is different.
(3) Squat: Squat with bare hands to three groups, 15 in each group; Squats can be performed on one leg, or the distance between legs is narrow and the distance between legs is wide. You can practice the big muscles of hips and thighs. It is best to refer to the video to prevent physical injury caused by incorrect posture.
(4) Barbells or dumbbells, three groups, fifteen in each group; Dumbbell first choice dumbbell single arm bending, side lifting, etc.; You can learn by video.
I am not a professional fitness instructor. I'm just sharing my own fitness experience. If I want to shape my muscles, I still need to add some equipment to work with food.