1.l handstand
Force position: arm, chest, core, back.
Hands shoulder width apart, feet on the wall. Move your feet to form an L-shape, with your hips perpendicular to your torso.
2. box jump
Main training: legs and hips.
Stand with your feet shoulder-width apart in front of a solid box or bench; Tighten the core, squat and prepare to take off and land, keep your body center of gravity at a low position, and keep your feet shoulder-width apart; Then get off the box (don't jump backwards).
3. Bears crawl
The emphasis is on strengthening the stability of latissimus dorsi and developing the core, which exercises almost all the main muscle groups of the body: chest, shoulders, back, arms, lower limbs and core.
Kneel on the ground, land on all fours, then lift your knees, keep your knees bent, move your left foot and hands forward, then move forward, and complete 1 movement with your right foot and hands.
In addition to the above self-weight training, in fact, I strongly recommend that people who want to exercise at home or outdoors can buy a pair of dumbbells to do a lot of strength training exercises, and they can meet the needs of building a muscle without going to the gym.
Recommended training action: 1. Dumbbell rowing.
This action can stretch and contract latissimus dorsi to the maximum extent, and can exercise beautiful back muscles. At home, you can use a sofa with dumbbells to complete this action, and one side of your body can press on the sofa, as shown in the figure.
Bend over and watch the birds.
This movement can effectively exercise the shoulders, which is very suitable for women with round shoulders and slippery shoulders to train at home.
Bend over and lift back.
The tools needed for this action are also very simple, just a dumbbell, and you can find an open space for training at home. Lean forward slightly so that your arms are close to your sides and your palms are opposite. With the elbow joint as the axis, the bell is pulled backward and then lifted up slightly higher than the back, which makes the triceps brachii more stimulated. When the arm reaches the limit, rotate the wrist 90 degrees and tighten the triceps completely. Even if the action is completed, slowly put it down and repeat the action.
4. Straight leg hard pull
This exercise is to enlarge latissimus dorsi. Stand with dumbbells at your sides, hands facing each other. The upper body leans forward, at the same time, the palm faces the fibula, the head is raised, and the knees are slightly flexed, so that the back is fully extended, but there is no uncomfortable feeling. Then. Pull up the dumbbell and rotate your arms at the same time until the tiger's mouth is opposite.
The above actions can effectively exercise the corresponding parts of the body, and can perfectly train the core strength, arm strength and hip and leg strength without going to the gym. All you need to do is buy a pair of dumbbells.