1. Make full use of your weight. The simplest fitness "equipment" you can carry with you is your own weight. You can do many exercises with your own weight, such as jumping left and right legs, lifting your knees high, jumping frog and imitating skating.

2, take a few books with you, take one or two books with you, preferably sports, not only to learn new fitness methods, but also to gain fitness motivation; And you can also use books as dumbbells, push them up and exercise your arms.

3. Stand up straight, with your feet shoulder-width apart, your hands open to both sides and your palms outward. Stand up straight slowly, feet shoulder-width apart, hands straight forward, palms forward.

4. Hold your hands slightly wider than your shoulders, lie prone, straighten your elbows to support your weight, touch the ground with your toes, and straighten your back. Bend your elbow again to keep your body close to the ground, but don't touch the ground. The above steps 1 to 2 are 1 round, and every 1 round is1group, and 3 to 4 groups are conducted every day. Steps of advanced push-ups: put your fists on the ground, straighten your elbows to support your weight, and pay attention to straighten your body. Bend your elbow again to keep your body close to the ground, but don't touch the ground. The above steps 1 to 2 are 1 round, and every 1 round is1group, and 3 to 4 groups are conducted every day.

Rules for exercising arm strength:

First, the "counterweight" of training. It is very important to improve strength and equip counterweight. RM is generally used to calculate the counterweight in the field of fitness, which refers to the maximum muscle strength that a single muscle can produce once it contracts or stretches. For example, 10RM represents the maximum weight that an object can be lifted 10 times, and it will not be lifted after 1 times. According to the characteristics of strength growth, if you want to improve your strength quickly, you can use the counterweight of 5RM to exercise. Of course, the training mode of 1RM is the most ideal, but the risk factor is too large, which is limited to professional athletes.

Second, slow down. To enhance strength, more muscle fibers are needed to participate in muscle contraction activities. Slow exercise can effectively stimulate muscle fibers and improve their recruitment ability. This explains why the strength can be greatly improved without greatly improving the muscle dimension.