In fact, many people's fitness trips start with their bare hands, then go to a pair of dumbbells and finally enter the gym. I don't recommend that you rush to get a card for people who have a desire for fitness. It is better to start with family fitness, lay the foundation step by step and cultivate fitness habits.

If you can find a chair, try the following training!

Downward oblique push-ups

Push-ups with feet above the upper body are designed to stimulate the muscles in the upper chest. The higher the angle, the more difficult it is, and the stimulated muscles will also transfer upward to the deltoid muscle.

Tilt up push-ups

Put your hands on the stool and let your upper body be higher than your legs, which can stimulate the lower pectoral muscles and help you shape the lower contour of the pectoral muscles.

Chair arm flexion and extension

Find two chairs around you and hold them with your hands. Keep flexing your elbows to exercise your triceps and lower chest.

Explosive push-ups are optional

The main function is to improve your strength. Put two chairs on the side, support your body with explosive force below, put your hands on the chairs, and so on.

If you have some simple equipment, you can try the following weight training!

Dumbbell bird on the floor

Lie on the floor, open your arms with dumbbells, bend your elbows slightly, and do the action of a bird. When lifting your arms, you should find the feeling of hugging things and tighten your chest muscles. It can widen your chest muscles.

Floor dumbbell bench press

You can stick the dumbbell arm to the ground with one arm and two arms, and then push it up. This action can thicken your chest muscles.

Don't worry about being unarmed, it's more fun here!

One side to the other

Keep bending down on the ground, move your upper body to one side, and stretch your arms alternately. Can fully stimulate the chest muscles.

Jump push-ups

After completing a push-up, support your body with explosive force and move to the other side. This has an exercise effect on muscle explosive force and heart and lung.

If you are strong enough, try the following!

High-five push-ups

Give a high five after the body is airborne.

High-five twice after the body is airborne.

The road to fitness is really colorful. There are thousands of ways to make you stronger Find what you like and suit yourself, and then try to achieve the desired effect!