Here is to introduce a muscle exercise method without equipment to friends. When you don't have barbells, dumbbells and other equipment at hand, and you lack substitutes such as bricks and stones, but you still want to practice muscles, you can use static exercise.

The developed muscle method introduced earlier belongs to dynamic exercise, that is, during the exercise, the muscles contract and relax alternately, and the limbs move in space. Static exercise is characterized by tense and hard muscles, but the limbs are still. Static exercise can mobilize more muscle fibers, so it has a good effect on enhancing absolute strength.

Before static exercise, generally take a deep breath first, and exhale slowly during practice. The following is a static exercise method without instruments.

1. Neck

(1) Spread your feet naturally, put your fingers behind your head, press your head forward smoothly, and apply appropriate resistance to your neck to prevent your hands from pressing your head down. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax.

When you practice, you should hold your chest and abdomen, not bow your waist.

(2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck to prevent your hand from pressing your head to the left. Keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax. Practice in another direction.

When practicing, the upper body should stand upright and not lean to one side.

2. Chest

(1) Push-ups are dynamic exercises. Here is a static push-up. Do push-ups When the body descends to the point where the chest will touch the ground, the pectoralis major muscles will be extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

(2) Stand facing the wall and raise your arms horizontally in front of you, so that your fingertips will touch the wall but not the wall. The whole body is straight, the upper body leans forward, the palms are attached to the wall, and the fingertips are facing up. Bend your elbow, the upper arm and forearm form a 90-degree angle, and the upper body is forced close to the wall. Keep your arms bent to support your upper body, so as not to lean against the wall and make your pectoralis major extremely tense. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

Step 3 shoulder

Open the door, stand in the door frame, relax your arms, make a fist, and put your hands forward. Then his arms were separated to both sides, and he pressed the door frame with his fist, as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

4. Back

Standing or sitting posture, hands akimbo, latissimus dorsi taut, open to both sides, keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

Step 5: Arms

(1) Sit in front of the table, hold the lower edge of the table with both hands, and the upper arm and forearm form a 90-degree angle, as if to support the table. The biceps brachii is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

(2) Stand upright, naturally hang your arms at your sides, relax your fists with your hands clenched, and put your hands back. Raise your arms straight up to your back, and your upper body can lean forward slightly. Raise your arm until you can't lift it any more. Triceps brachii is very tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

(3) Standing or sitting, arms drooping, fists clenched with hands facing back. Try to bend your wrist and tighten your forearm muscles. Hold this static posture for 8 ~ 10 seconds or a little longer. Then relax.

6. Abdomen

(1) Lie on your back, with your ankles fixed, your upper body sitting up, the angle between your upper body and lower limbs is greater than 90 degrees, and your rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

(2) Lying on your back, the lower limbs and upper body are inclined into a V shape at the same time, and the rectus abdominis is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

7. Legs

(1) Half squat, keep your thighs horizontal, keep your upper body perpendicular to the ground as far as possible, cross your arms on your chest, and keep your quadriceps extremely tight. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.

(2) Sitting posture: point the toes to the ground, raise the heel as high as possible, and tighten the triceps of the calf extremely. Hold this position for 8 ~ 10 seconds or a little longer, and then relax.