A large number of thin friends may not have time to go to the gym, or the gym is too far from home. If there is no equipment at home, how can you exercise at home? Below I recommend a fitness program suitable for everyone in the family.

Three core actions of family training: push-ups and pull-ups and squats!

1, push-ups: Push-ups can be said to be one of the best ways to gain weight by hand. I call it an all-around warrior, and can achieve different exercise effects through different arm distances and changes in high state. Now I'll talk briefly.

Exercise site: triceps brachii and pectoral muscles.

(1). Wide-distance push-ups: about 1.5 times the shoulder width, mainly to exercise the outside of pectoralis major and develop the toe of deltoid muscle and triceps brachii.

(2) Middle-distance push-ups: slightly larger than shoulder width, mainly exercise the middle part of pectoralis major (increase thickness) and develop the toe of deltoid muscle and triceps brachii.

(3) Narrow-distance push-ups: less than shoulder width, with hands in front of nipples, mainly exercise the toe of deltoid muscle and triceps brachii, and develop the inner side of pectoralis major (pectoralis major sulcus).

Action points:

A. Support your body with your hands, with your arms perpendicular to the ground and your legs extended to the back of your body. Keep your head, neck, back, hips and legs in a straight line with your hands and toes. Action focus: keep the whole body straight and level.

B. Bend your elbows to the outside of your body and lower your body to be basically close to the floor. Tighten your abdomen, keep your body straight for one second, and then return to its original state.

Action focus: the whole body is straight, flat and flat. Difficulty: elbow flexion and straight push.

If there is no other equipment at home. Then choose the action-push-ups, and do 8- 12 groups. Each group is 8- 15. What if some friends think I can't do so much?

It's simple. It will be easier to put a bracket under your hands and lean up. Step by step, slowly you will become a master of push-ups! ? Of course, there are more and more types of push-ups, and you can also search online.

2. Pull-ups. Pull-ups should be my favorite sport, the most basic way to exercise my back, and most importantly, I can do them anytime and anywhere.

Exercise site: biceps brachii, latissimus dorsi!

(1) Pull-ups on hands.

Hand grip is a very special point in pull-ups. The so-called forehand is the way the palm grasps forward. This is also the most "orthodox" pull-up grip, which is a challenge to your deltoid muscle, that is, the shoulder muscle. If you want to focus on exercising deltoid muscle, it is more difficult to open your arms while holding the racket forehand. Of course, this movement is also the most effective way to exercise your latissimus dorsi.

Action process: use the contraction force of latissimus dorsi to pull up until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.

Key points: concentrate on latissimus dorsi when pull-ups, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.

(2) Hold the pull-ups up.

Many people don't agree with this pull-up and think it's lazy. In English, this grip is called pull-ups, sometimes separated from pull-ups. Indeed, compared with forehand grip, backhand pull-ups seem easier, because it can exert the strength of biceps brachii, that is, a knot in the upper arm. If you want to make your acne more spectacular, you can try backhand pull-ups. You can put your arms together or even touch your hands, which will put more pressure on your biceps.

Select the action and do 8- 12 groups. Each group is 8- 15. If you find pull-ups difficult, then you need a stool to put under your feet. When you can't, give your feet a little force. Although this is a kind of cheating training, you can only do it without an assistant! Of course, when you feel that pull-ups are already very simple, you can bear them.

3. Squat. Squat is of irreplaceable importance to fitness enthusiasts. It is the first of the three strength lifts (squat, bench press and hard pull). It uses the most muscle groups and has the largest weight in training, so it can stimulate the secretion of androgen and growth hormone in our body to the greatest extent, thus promoting the growth of muscle latitude in our whole body. And that's where the ass women need comes from.

Action essentials:

Preparation: Keep your legs shoulder-width apart, keep your back straight, look forward and keep your arms straight.

Squat: take a deep breath and inhale, and kneel down slowly until your thighs are parallel to the ground and your back is always straight.

Get up: While taking a deep breath, get up slowly and keep your back straight until you can move.

Action self-check:

Don't lean forward too much, but squat back as far as possible to have an exercise effect. Hands can be crossed on your shoulders. This will make it easier to do the action.

Body shaping advantages:

The effect of this action is very obvious, and it can also exercise the muscles of the front thigh. Women who want to shape the perfect hip curve should pay attention to practice.

Precautions:

1, if you want to get more exercise on the inner thigh, then widen the distance between your feet; If you want to get more exercise on the outside of your thighs, reduce the distance between your feet.

2. After kneeling, don't exceed your toes, so as not to wear your knees.

Women use squats with their bare hands. For men who need to gain muscle, you must gain weight. You can put your backpack on your chest, put a few bottles of mineral water and practice squats.

This action, do 8 groups. Each group is 8- 15.

4 others: as for some two heads, three heads can be dumbbells. .

You can exercise your abdominal muscles after the above actions. The action is mainly to roll the belly. I've said this before, so I won't say much. Many women care about calves. Leg exercises mainly focus on standing and lifting heels.

5. Summary; This is just a simple family sport, suitable for friends who have no equipment at home. If we had equipment at home, it would certainly be easy.

Remember, three points depend on practice and seven points on eating. Remember to supplement nutrition after exercise!

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