Push-ups and variants Push-ups are a classic fitness action, which can exercise many muscles, including arms. According to the position of the hand from the body and the distance between the hands, push-ups can develop many variants. You can try them. For example, if your hand is close to the abdomen, the stimulation to the toe of deltoid muscle is more obvious. If the distance between hands is narrow, the stimulation effect on triceps brachii is better. If you have enough strength, you can also try percussion.
Exercise with gadgets. At home, you can use some tools to exercise the biceps brachii, such as a chair or a bucket of water to bend over, you can exercise the triceps brachii with your hands on the chair or sofa to bend over and stretch, and you can also use a bucket of water to bend your arms and stretch over your head to exercise the triceps brachii. Similarly, lifting a bucket of water, fixing the forearm for wrist flexion and extension can exercise forearm muscles, and lifting the chair with your fingers can exercise your finger strength.
Family conditions are limited, and strength training depends entirely on self-respect. Not as good as the gym. Since this question has been raised, let's talk about it.
1 push-ups, various variants of push-ups, wide type; Narrow! There is no equipment at home. If you want to improve the upper limb strength, you must do compound movements. Push-ups are golden moves without equipment! Three heads, two heads, waist and abdomen, back, chest, etc!
If you want to improve upper limb strength, you can do isolated exercise to improve the effect. Personally, I think the effect is not very good, or compound exercise can be improved quickly!
I think if you really want to improve upper limb training, you must find a way. Generally, there is no suitable fitness equipment at home, but there are some public fitness equipment in or around the community that can be used for fitness. Single parallel bars can do a lot of upper limb strength training!
Pull-ups are the king of upper limb strength. We can use the parallel bars of male equipment to do pull-ups, pull-ups and hand spacing: the wider hand spacing shifts the focus of exercise to the outermost side of latissimus dorsi. This part of the muscle can increase the width of the back. There are also narrow pull-ups, which help to shorten the distance between hands and emphasize shoulder abduction rather than abduction. Due to the narrowing of hand spacing, the center of gravity will shift to the middle area of the lower part of latissimus dorsi. The use of reverse grip helps biceps brachii to participate in sports and increase strength.