Lead: How to practice chest muscles without equipment? I believe everyone will think of doing push-ups first. Seriously, what matters is not the equipment, but the method and persistence. The following is my unarmed fitness training method for you, I hope it will help you!

1, squat with bare hands

Training site: quadriceps femoris, posterior femoris, gluteus, back and gluteus flexors.

The training method of squat with bare hands: the practitioner stands with both feet shoulder width. Look straight ahead, squat slowly, and bend your knees until your hips are only a dozen centimeters off the ground. When squatting, the upper body slowly leans forward until the shoulders protrude beyond the knees. But make sure your knees don't exceed your toes, because this will cause knee pain. Next, keep your ankle on the ground and stand up slowly with the strength of your legs.

Try to practice facing the wall at first, and the toe is about 10 ~ 15cm away from the wall. This is a good way to correct it. Make sure your knees are not too forward.

Variant: If it is difficult to do a full set of squats at first, try to lower your body until you develop the muscle strength and softness needed to keep your body at the lowest level.

If necessary, you can hold something about waist height to stabilize your body and help push it back to its original position. If you put your feet together or your toes outward, this action will focus more on the muscles in the inner thigh. At the same time, if your feet are wider than your shoulders, or if your toes are straight forward or slightly inward, you will pay more attention to the outside of your thighs.

2. Military advice

Training parts: shoulders and triceps.

Military recommended training method: similar to Chinese push-ups, but with two palms. The distance is shoulder width.

Practitioners put their hands on a high platform so that their heads are lower than their palms, which can increase the range of movements. For example, you can put a chair near the sofa or recliner, put your hands on the armrest of the sofa or recliner, put your feet on the chair, raise your hips, and straighten your legs and back. Then lower your shoulders until the armrest of the sofa or lounge chair touches your neck.

You can also put your feet on the chair and your hands on the other two chairs, so that when the action is at the lowest level, your head and shoulders will fall between the two chairs. Or put a few boxes, dictionaries or phone books full of things on the ground for use.

Step 3 swim on land

Training parts: hip muscles, lower back.

The training method of land swimming: lie flat, belly down, arms straight forward. Raise your right leg and left arm as high as possible. Hold it at the top for three seconds, then slowly put it down. Then lift your left leg and right arm. Hold on for three seconds, then put it down and return to its original position. Practice changing sides back and forth.

4. Foot buckle

Training parts: shoulders, abdominal muscles, core stability.

Climber's training method: Starting from the traditional push-up posture, the toes touch the ground, the neck, spine, coccyx and legs are kept in an inclined straight line, the elbows are straightened, the arms are slightly rotated outward, and the palms are supported on the floor directly below the shoulders.

After the preparation, keep the rest of your body still, lift your left knee to your chest and land. From the side, the body is in a state of running preparation.

Then the left foot bounces straight to the starting position, while the right foot is raised to the chest. Repeat for a period of time at a fairly fast speed, or make a set number of times. This action is like keeping push-ups while running in place. In addition to exercising shoulder and abdominal muscles, it is also of great help to the cardiopulmonary system.

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