Simple muscle training without any equipment: 1 Push-ups exercise muscles including pectoral deltoid and trapezius triceps. You can also do weight-bearing push-ups, that is, press a heavy object on your body, such as a person, or increase the difficulty, that is, put your feet up or put four benches on your limbs, which can increase the difficulty of formation and naturally increase the pull-ups. You can have a door beam at home, but you have to have a kitchen wardrobe anyway. Only by supporting your body can you do pull-ups on it. The muscles you exercise are the back muscles. 3. Jump hard. Every time you jump, you should suck the milk hard, and the range should be large. Squat down to the deepest squat, because squat has a great role and can practice hips and abdomen, and then suddenly jump up to practice the explosive power of legs. 4. Bucket bending is to find an acquaintance bucket to practice bending the arm, that is, to retract the arm. Lift the bucket. That's the trick to biceps. However, there are heavy objects in the bucket, such as water or sand. No matter what you do, you can exercise the biceps brachii of your arm, that is, you can lift the weight similar to a bicycle and learn to jerk the bicycle to the deltoid muscle, that is, the shoulder. You can also use a bucket full of sand, an office chair or an empty gas tank TV instead, but the latter two are too dangerous or the bicycle is safe. Unless you have confidence in your own strength, six fights and hard pull fights are like adjustable dumbbells, which are very popular in civilian fitness. Then this time, you must let the bucket reach its maximum weight, then bend down in front of you and hold it with both hands. Then straighten up and bend down to do this action repeatedly. This action can be practiced to erector spinae and other waist muscles. 7 prone, the bucket is rowing on the table, with one hand stretched out and the other hand holding Zhuo. Heavy objects such as buckets are pulled up and pressed on the stomach. This is called prone position. Rowing in barrels. Of course, it can also be replaced with other heavy objects that can be pulled up, such as suitcases and food racks. Laban can change one side and the other. 8. The handstand arm bends and stretches. You should also understand that handstand arm support can reach the triceps of the shoulders. 9. Sit-ups need no explanation. You can add some weight, such as carrying a box full of things in front or a 20-inch TV or something. Because in your arms, you don't have to worry. Just find someone else to help you with it. 10 Lie on your back and lift your leg to 90 degrees, then lower it and lift it again. Same as the above item. 1 1 Tiptoe lifting heavy objects can train calf muscles.

Dumbbell exercise is more suitable for upper limb muscles. Here is the dumbbell exercise. In addition, muscle exercise should be combined with diet to ensure adequate nutritional intake. Some people don't want to eat when they are tired. In fact, this kind of exercise is ineffective. We should increase the intake of food, especially meat and eggs. In addition, exercise should be moderate, and excessive exercise is counterproductive. Every time I practice dumbbells, I can feel a little muscle weakness and pain. The following actions should be done in groups, such as the connection of biceps brachii, depending on your own ability. One group should do it 7 or 8 times, then rest for about 1 minute, and then do it 7 or 8 times in the second group. Do the same part in 5 or 6 groups at a time. In addition, don't be too diligent in muscle exercise, basically twice a week, up to three times, and the maximum exercise time is 2 hours each time. Pay attention to warm-up before exercise. By the way, muscle exercise is different from running, so we should pay attention to the combination of rest and exercise, nutrition and exercise.

It is best to practice strength in the gym or have a pair of dumbbells at home. (If you don't have either, you can do push-ups and pull-ups, and pay attention to the frequent changes in action details. In order to stimulate muscles from different angles, training upper limb strength in the gym is mainly divided into three parts: biceps brachii and triceps brachii forearm muscle group exercises are: 1 respectively. Brachial biceps barbell lift dumbbell alternately lift diagonal brace lift sitting posture dumbbell lift, etc. 2. Biceps brachii narrow grip push supine arm flexion and extension push-ups dumbbell neck back arm flexion and extension strength arm flexion and extension press down. 3. Forearm muscles hold wrist flexion and extension. Maximum strength training, such as wrist hugging, wrist bending, grip lifting, etc., use the weight of 1-5rm to increase muscles, use the weight of 8- 1.2 RM to increase endurance, and use the weight of 1.5 RM to practice each group until exhausted. Part of group 3-4 practices 2-3 movements, 1 rest between groups in half a minute, and rest for 3-4 minutes after meals. In terms of diet, pay more attention to protein's supplement. Protein-rich foods include eggs, beef, fish, chicken breast and bean products. Simple carbohydrates can be supplemented immediately after training, and easily absorbed protein (eggs, milk, protein powder, etc. ) can be replenished within 45 minutes.

It's all half-key. I'll give you some professional biceps: dumbbell bilateral grip (why bilateral? The arm muscles that can be exercised in this way are more symmetrical. ) arm support, lift horizontally until the forearm and upper arm form a 90-degree angle at a time. Five groups a day, one group for 20 times (but depending on your strength). Chest muscles: supine birds, find a single stool to lie down and raise dumbbells with both hands to droop naturally, and then put your arms straight on your chest. Three groups a day, a group of 20 abdominal muscles: this depends on your foundation. Find an inclined bed with a better foundation. But don't sit up completely. Lie down gently every time the upper body is lifted to an angle of 45 degrees with the ground. Three groups a day, each group has 50 backs: the upper part is divided into the upper part and the lower part. The upper part is used with a prone bird, which is equivalent to a supine bird. Just raise your arms parallel to your body. Three groups a day, 20 in each group, equivalent to push-ups, in opposite directions. Just press me to see the push-up group.

We can briefly talk about the training of pectoralis major. We're going to divide it into upper and lower parts of pectoralis major. Push-ups that we often do have a better effect on the muscle training of the lower body. The same push-ups, if you raise your feet higher than your head, your upper body will get the effect. If possible, you can use barbells to do bench presses. By adjusting the angle of the lying board, you can lie flat with your head high, your feet high and your head low. Let the upper, middle and lower joints of pectoralis major be trained, and then lie flat and use dumbbells or barbells as birds (much like our usual chest expansion) to strengthen the pectoralis major sulcus and make the outline of pectoralis major more beautiful. The main points of all the above training are: when doing push-ups, inhale slowly at the speed of pushing out, inhale just after pushing out, and exhale when recovering. The same is true of birds. After doing these exercises, you don't have to worry about the strength of your arm, so you will naturally go up.

In fact, you don't need too many instruments to practice upper limb muscles, such as dumbbells and barbells, but if you just exercise muscles, more dumbbells are enough. First of all, you can start with the relaxed weight. The quadriceps femoris is usually used for the flexion and extension of the chest (you can make your arm close to your side, then fix your elbow and forearm to do dumbbell exercises up and down, and let one hand do the opening and closing movements with the elbow as the axis). The quadriceps femoris is used to fix the arm backwards, or the forearm is used to move up and down. The pectoralis major holds a slightly heavier dumbbell. The deltoid should stand at attention, with both feet shoulder width apart, then hold the dumbbell and move up and down with one shoulder as the axis. Generally speaking, the quantity at a time is about 12, and the interval between three groups is no more than 30 seconds, but these should be adjusted according to your specific situation. I suggest you find a coach to guide you, and you will have your own experience after a while. You must insist on refueling!

In fact, it is important to find that after knowing the output of each muscle, you can design your own training methods and plans. Of course, these plans can only be regarded as leisure and fitness for business people. If you want to coordinate the development of symmetrical system, you must go to the gym, but the exercise is endless. In my opinion, bodybuilding belongs to the public, and everyone must exercise, so I think it should be done at home without equipment. A compulsory course for fitness enthusiasts, because fitness belongs to everyone, and it is really good to be good. I hope the landlord will further lay a good foundation for civilian fitness on this basis.