If you can't go to the gym, you can practice at home. Tell me about the plan of fitness at home. First of all, muscle training is mainly divided into the following parts: chest, back, shoulders, arms, waist and abdomen, legs, which should be developed in a balanced way and not neglected. Equipment you need: a bench and a pair of dumbbells (15-20k g/ piece, of course, it is detachable, because different movements need different weights. )。 With dumbbells, you can bench press and fly (practice chest); Can stand upright, cross-lift, front cross-lift (shoulder training); Can do all kinds of arm bending and lifting (biceps brachii); The dumbbell behind the neck bends and bends the arm support (triceps brachii), and you can also do squats and weight-bearing lunges (leg training); You can also do dumbbell bending and rowing (latissimus dorsi). This will build most of your muscles (though not as good as in the gym). Detailed action decomposition, you'd better check the information, a lot. As for the training plan, you can practice one part (chest, back, shoulders, arms, waist and abdomen, legs) every day, and each part has no less than 20 groups of movements, each group is 8- 12. These 20 groups can be one or two movements, and you can see which movement stimulates your muscles the most. People who exercise in the gym don't need to do push-ups, and there is a lack of fitness equipment at home. Push-ups are essential movements. However, push-ups exert great pressure on wrist joints, so it is recommended to buy a pair of push-up brackets, which will reduce possible injuries. Quantity, 4 groups, each group 15-30, depending on your physical condition. Rest between groups 1 min. Don't worry about the wrist when making dumbbells, as long as you don't suddenly use a particularly heavy weight, there will be no problem. Pay attention to warm-up before each exercise (do two groups of related exercises, a little less and a little more) to move muscles and joints. In addition, pull-ups are the best way to practice latissimus dorsi. Don't waste the horizontal bar The key point is to hold the forehand wide and pull it to the chin. It is best to hover. 4-6 groups at a time, 6- 12 in each group. The bent arm support of parallel bars is the trump card of chest training, so we should make more use of it.