Method:

1. Composite group push-ups (horizontal, upward and downward)

Exercise muscles: pectoral muscle, deltoid muscle, upper back muscle and triceps brachii. Practice: 3 groups do it continuously, and only pause when changing postures between groups.

A, standard push-ups-hands shoulder width, legs and back straight, feet together, arms straight, elbow lock. Look forward, don't look at the ground, lower your body until your chest almost touches the ground, keep your back straight, and then push your body back to the starting position in a controlled way. Watch the rhythm.

B, tilt up push-ups-put your hands on a bench 50-70 cm high. Lower your body to the chest parallel to your hands, and then lift it hard. This exercise is mainly to practice the lower part of the chest muscle. In addition to the bench, you can also put your hands on the fitness ball, which is more difficult, because there will be more muscles involved in the action to maintain balance, including the waist and abdomen muscles.

C, downward inclined push-ups-two feet on the bench, hands on the ground. Lower your body until your chest almost touches the ground, and then push it up. This training method is mainly aimed at the upper part of chest muscle and the front part of shoulder muscle. You can also use fitness balls instead to increase the participation of body dry muscles.

2. Strong push-ups

Exercise muscles: chest muscles, shoulder muscles, upper back muscles, triceps brachii.

The starting posture is the same as the standard push-ups, but the right hand is placed on the ground and the left hand is placed on a bracket about 20 cm high. Slowly lower your body until your left shoulder is close to your left hand, then lift yourself up with explosive force and let your hands fly for a short time. At the moment when both hands are flying, the body turns slightly to the left, leaving the left hand on the ground and the right hand on the bracket.

Step 3 push-ups and turns

Exercise muscles: posterior deltoid, psoas and lower back.

The starting action is the same as the standard push-ups. Hold up your body, straighten your arms, turn your identity to the right, lift your right arm, and look up to the right with your eyes moving with your right arm. After a short pause, they resumed their starting posture and switched to the other side.

abdominal muscle

Lie on your back and lift your legs. Lie flat on the bed or mat, with your back close to the bed surface (or ground), hold the head of the bed with both hands to fix the upper body, and lift and put down your legs at the same time, repeatedly.

Pay attention to the action: 1. The body is easy to shake, so you can find a partner to resist the upper body to prevent the body from shaking. 2. If you want to exercise the lower abdomen to the maximum extent, you should try to lift your hips at the highest point of each movement to fully mobilize the muscles of the lower abdomen. 3. If you think this action is difficult, you can bend your legs slightly to reduce the difficulty and complete the action.

Lie on your back, lift your legs and pedal. Lie flat on the bed or mat, with your back close to the bed surface (or ground); At the same time, lift your legs high, let your legs stay in the air, and do the action of pedaling your bike in the air, repeatedly.

Pay attention when doing the action: 1. You will feel very tired when you do this action for the first time. The amplitude should not be too large and the speed should not be too fast. 2. After you have mastered the movements, you can increase the exercise intensity by straightening your legs every time you "pedal".

Sit-ups Lie flat on the ground, put your calves on the bench (or chair, edge of bed, steps), and use the strength of abdominal muscles to make your upper body sit up straight. When recovering, the shoulders slowly fell back to the ground, and the abdominal muscles were always tight.

Pay attention to this action: 1. Don't put your hands behind your head. Because when you are exhausted, you will put your head in your hands, which will damage your neck muscles. 2. The higher the shoulder is from the ground, the straighter the better, but the waist should stick to the ground. 3. Pay attention to the stability of the upper body. 4. Don't kick your feet.

leg

Lift your toes (heels) (calves)

1. First find a step or a book to pad your feet, and then put your toes on it. Your heels are not allowed to touch the ground or the mat.

Lift your toes to the highest point

3. Slowly put it down again and complete it once .. Use your feet to complete a group.

If you don't have any props on your thighs, you can squat and leapfrog. If you can, you can also practice your legs by jumping stairs with your back. But personally, I think you'd better wear a pair of dumbbells (you can take them apart when you're not using them and take them with you when you're on a business trip. Although it's a little heavy, it can also be used as exercise). If you use dumbbells, you will improve (except your chest and abdomen, except the fitness efficiency of other parts of your calf). What I said is not only jumping (which may cause opposition downstairs), but also has a good effect. How much you can do depends on people. You can do your best first, then determine how much you can do, and then determine how many groups you can do every day.