It is difficult to train shoulder and back muscles by gravity without any equipment, but there are some methods. Handstand push-ups. This action is dangerous and difficult, and it is not suitable for people who exercise for the first time. The method is to stick your feet to the wall at first, touch your head down and stand upside down, then try to bend your arm step by step and lower your center of gravity to do the supporting action. Gradually, you can strengthen your shoulder, back and waist muscles. This is an action aimed at the shoulder and back, instead of actually touching all the muscles of the upper body like ordinary push-ups. Push-ups with both hands parallel to the waist can also focus on back exercises, and V-shaped push-ups (I hope lz can watch videos by himself) focus on shoulder exercises.
If there is a horizontal bar in the community, pull-ups are the best, but lz says at home, then forget it.
Good health is a lifetime thing, and it can't be done overnight. The more you pay attention to it, the more it will return. Lz said that "just 20 minutes" means "building muscles quickly". In fact, under this premise, no action can guarantee that it is effective.
I wish you happiness!
How to better exercise the back and the method of exerting strength on the back at home?
1, running
Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function. At the same time, you can exercise the muscles of the whole body, which is the basis for quickly practicing bodybuilding muscles.
2. Standing long jump
The standing long jump is divided into three groups: early, middle and late. Doing 25-50 in each group is the fastest way to train leg muscles and lengthen the whole body muscle lines.
Step 3 push-ups
Push-ups are suitable for friends who have a certain strength base. Try to keep your body straight every time you do it. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group. It is a good way to exercise arm muscles and strength.
Step 4 sit-ups
Sit-ups are one of the common ways to practice abdominal muscles, which does not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time.
5. Dumbbells
Friends who want to exercise biceps brachii can try dumbbells and lift them through their arms. Strengthen local muscle exercise, do at least 50 at a time. In order to effectively strengthen the shape of muscles.
Step 6 swim
Friends who can swim might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.
How to practice back muscles at home
1. "Flat grip push". The best way to exercise pectoralis major is "supine press", which can be practiced with barbells and dumbbells. The method is to lie on your back on a board or stool with shoulder width, hold the barbell with both hands, and put the barbell about 1 cm above your chest. If it's a dumbbell, it should be outside the shoulder. Inhale, hold the bell with the strength of pectoralis major and push it upward until your arms are straight, and make your chest stand up, and your pectoralis major fully contract, then exhale, and your hands slowly return to their original positions. When push-ups, the barbell should move forward slightly in parabola, and the center of the barbell should be on the support point of the shoulder joint when the arms are straight. When your arms are straight, keep your chest out and shoulders back, so that the pectoralis major is in a state of complete tightening, and your chest cannot be raised. When pushing with a barbell, the grip distance between the hands is generally the middle grip distance, that is, the hands are held outside the shoulders, which mainly develops the lateral abdomen and the lower margin groove of the pectoral muscle. People with a certain exercise foundation can choose a wider grip distance, and the width of the hand is 1~2 the width of the palm. Mainly exercise the middle of the two flanks of the pectoral muscle to make the lateral flank broad and generous. If the grip distance is less than the shoulder width, the force point will be concentrated on the triceps brachii, which becomes an arm movement. When lying on your back on the bench, you should tighten your back, hold your chest out and abdomen in, leave your back from the stool surface, and only touch the stool surface with your shoulders, back and hips, so that your torso forms a bridge shape. This helps to concentrate the strength of pectoralis major. 2. "supine bird." Same posture as above. Grasp the dumbbell with both hands, straighten your arms up and perpendicular to the ground, exhale slowly, control with pectoralis major, and slowly bend your elbows to both sides to the lowest position. Inhale again, contract pectoralis major and raise your hands until your arms are straight. This action is good for the lateral middle part of the developed pectoralis major muscle and has special effects on expanding the chest cavity. 3. "Push-ups". Generally, when doing push-ups, the force points are concentrated on the arm, and the push-ups here need the force of pectoralis major. The main differences are as follows: first, when preparing posture, the shoulder joint should be tilted forward 10- 15 degrees instead of hanging the arm. Secondly, when the arm is propped up, the body rises forward in an arc, so that the chest is pushed forward, and the body is not vertical up and down or backward. Scholars can practice on the ground, and when they are strong, they can make the mat higher, and finally they can carry a burden. 4. "The arms of the parallel bars bend and stretch". If you have parallel bars, you can use this method. Like push-ups, it is generally an exercise of both arms, and a little improvement can exercise the chest. The key point is to straighten your hands on the parallel bars, bend your arms to minimize your body, then stretch your head forward to fully stretch your pectoralis major, and then inhale. When your body is propped up, your hips will shrink back, your upper body will lean forward, and your torso will be in a posture with a chest. In order to increase strength, you can also hang heavy objects around your waist. You can do 3~4 movements, with 8~ 12 movements in each group. If you can't do 8 movements, it means that the load is too heavy and you need to lose weight. If you can easily complete 12, you should increase the burden. Otherwise, the effect is not great. After three months of systematic training, you will generally get obvious results, and obvious protruding muscle blocks will appear on both sides and lower edges of the chest.
Ways to exercise abdominal and back muscles at home.
In fact, you can exercise every part of your body with your bare hands. Generally, people who have no fitness experience can also achieve good results with bare hands, and those who have a certain fitness foundation can also maintain muscle mass and strength as much as possible with bare hands. If you want to build a good figure, then you can try my training method. When you can't go to the gym, you can stay at home with your bare hands. According to this training method and plan, I believe that your strength and body will make obvious progress within one month.
Monday chest: The main action is push-ups. If you can easily complete 20 push-ups on the flat ground (that's enough, further development is the endurance of your chest muscles, which is not helpful for the development of absolute strength and muscle mass), then you can raise the foot pad so that your feet and head are at the same height, which can improve the difficulty. Moreover, the focus of training will shift from the middle chest to the upper chest, and only the chest muscles with developed upper chest can appear full.
On Tuesday, the best action to develop back muscles, especially the width of back muscles, is pull-ups. The grip distance is shoulder width, which mainly develops in the middle and lower part of latissimus dorsi. The width of upper dorsal muscle and latissimus dorsi is slightly wider than shoulder width. At the beginning of training, you can only do pull-ups with shoulder-width grip. You can do it above 15 before trying to do a wide grip. The back muscles are very big, and you should do at least 8 groups at a time.
Needless to say on Wednesday, the best action to exercise these two parts by hand is the parallel bars, and it is almost the same to do three or four groups. The requirement is to put down slowly and put down your arms parallel to the ground. Try to keep your body vertical and don't swing back and forth. Each group is very tired, don't be lazy.
On Thursday, the calf abdominal muscles stood on the steps with one leg and the heel suspended. Be sure to tiptoe to the top. Slow down when you recover until your muscles feel stretched. Abdominal muscles are simple. Just do sit-ups. Remember, the slower you do it, the more effective you will be.
On Friday, I personally think that the most effective movements for exercising thighs with bare hands are leapfrog and squat. If you can't stand the pain, try sprinting. Take a big step forward and squat until my hind legs and knees almost touch the ground and my upper body is straight. After getting up, I will change my other leg and stride forward to complete the above actions.
Rest on Saturday and Sunday. Only when your muscles are fully rested can you increase your normal diet and eat more foods with high protein content, preferably animal protein.