It is of course the best to exercise in the gym, but many people have no time to go because of work and study. It doesn't really matter. You can do some simple physical training at home without fitness equipment (dumbbells are better, but you can practice without them). Although the effect is not as good as the gym, it is totally acceptable for ordinary fans.

First, triceps brachii and chest muscle training.

In the absence of fitness equipment, push-ups are the main exercise method for these parts. When doing push-ups, when the distance between the supported hands is large, the force is mainly exerted by the pectoral muscles; When the distance is small, the force is mainly exerted by the triceps brachii.

When doing push-ups, you can make some changes to the practice methods to achieve different results.

High-five push-ups: Hands off the ground quickly, and land after high-five. This can improve the explosive power of the arm.

One-handed push-ups: If you want to exercise maximum strength and do push-ups more easily, you can do one-handed push-ups. If one hand can't sit up, you can put one hand on the stool, try to press the weight on the other arm and do push-ups to improve your strength.

Lift your feet and do push-ups: Putting your feet on a high place (equivalent to reclining upward) can stimulate different parts of the chest muscles.

Second, abdominal muscle training

The main exercise methods are sit-ups, sit-ups and leg lifts, and sit-ups at both ends. Sit-ups mainly practice the upper abdomen, and sit-ups mainly practice the lower abdomen. I certainly don't need to say how to do this.

It is generally known that the practice from both ends is to lie flat, raise the upper body and legs at the same time, and then put them down after touching the hands and legs.

There is another way: sit on the ground with your knees bent, hold the outside of your knees with your hands, and gradually lean back until your arms are straight. Then raise your hands perpendicular to the ground, so do you feel that your upper body is about to fall down? Hold on 10 seconds, relax, and then do it several times.

Third, leg muscle training

If there is no fitness equipment, mainly rely on some exercise to overcome their own weight.

Squat with one leg: When you start practicing, you can hold things around you with your hands to keep your balance. If you can't do it, you can also use your hands to exert a little force. The strength has come up, and you can do one-legged squats without holding hands. Mainly practice quadriceps femoris.

Half-squat jump: After squatting for about half a squat, jump up quickly and swing your hands up at the same time. Jump up quickly immediately after landing and keep practicing. It has a good effect on improving the explosive force of thigh muscles.

Lift the heel with one foot: stand on a higher place with the forefoot, lift the ankle and then put it down. Do it with one foot and practice the calf muscles.

Jumping by changing feet: mainly relying on ankle strength, one foot takes off, the other leg lands in the air, and then jumps. Mainly practice the explosive force of calf muscles.

Fourth, back muscle training.

Without fitness equipment, the back is not easy to practice. If you have dumbbells, you can practice with them. For example, rowing with dumbbells can exercise back muscles.

If there is a horizontal bar in the community, you can practice pull-ups, which is a good way to practice your back. Pay attention to practicing with different grip distances, which can stimulate muscles in different parts of the back.

To practice waist muscles, you can find a heavy object at home, lean down and grab it with both hands, and then stand up straight. You can also do a prone position at both ends, with your upper body and legs raised at the same time.

Five, biceps brachii, forearm muscles

Use dumbbells to bend arms and practice biceps brachii; Wrist curl, practice forearm muscles. If there is no dumbbell, you can use something else instead. For example, when I was in middle school, I often used a schoolbag full of books instead of dumbbells to bend my arms and wrists.

Forearm muscles can also be practiced with chairs, which I came up with before. Hold the legs of the chair with both hands, punch your eyes up, lift your wrist with your forearm, and then slowly lower it. You can also adjust the grip position to adjust the strength, and the effect is very good!

Sixth, deltoid training

Strong deltoid muscles can make your shoulders look wider. In college, our teacher said that deltoid muscle, pectoral muscle and biceps brachii are the three "image muscles" of the human body, and it will be beneficial to practice your body shape.

With dumbbells, you can do front cross lift, side cross lift and bird prone, and practice deltoid toe, middle beam and back beam respectively. Chairs can be used instead of dumbbells (chairs are an important tool in this training method).

For example, hold the chair legs with both hands, lift them horizontally forward, and practice deltoid toe.

Take a chair in each hand and do side lifts to practice the middle bundle of deltoid muscle.

You can also use heavy objects instead of dumbbells, bend over on the bird and practice the deltoid muscles.

Finally, introduce a good exercise method: standing support.

Start from an upright position, squat, push your legs back into a push-up position, then tuck your legs in and squat, and then jump up. Practice repeatedly like this. You can also do push-ups first, and then fold your legs and jump.

This action seems simple, but in fact it is very tiring. It was included in the physical fitness test when I was admitted to the Institute of Physical Education. It has a very good effect on improving endurance and physical coordination.