In fact, you can exercise every part of your body with your bare hands. Generally, people who have no fitness experience can also achieve good results by exercising with their bare hands. People who have a certain fitness foundation can also keep their muscle mass and strength as much as possible through unarmed exercise. If you want to build a good figure, then you can try my training method. When you can't go to the gym, you can stay at home with your bare hands. According to this training method and plan, I believe that your strength and body will make obvious progress within one month.

Monday chest: The main action is push-ups. If you can easily complete 20 push-ups on the flat ground (that's enough, further development is the endurance of your chest muscles, which is not helpful for the development of absolute strength and muscle mass), then you can raise the foot pad so that your feet and head are at the same height, which can improve the difficulty. Moreover, the focus of training will shift from the middle chest to the upper chest, and only the chest muscles with developed upper chest can appear full.

On Tuesday, the best action to develop back muscles, especially the width of back muscles, is pull-ups. The grip distance is shoulder width, which mainly develops in the middle and lower part of latissimus dorsi, and the width of upper back muscle and latissimus dorsi is slightly wider than the shoulder. At the beginning of training, you can only do pull-ups with shoulder-width grip. After you can achieve more than 15, try to make a wide grip. The back muscles are so big that you need to do at least 8 groups each exercise to stimulate them. 2

Needless to say on Wednesday, the best action to exercise these two parts by hand is the parallel bars, and it is almost the same to do three or four groups. The requirement is to put down slowly and put down your arms parallel to the ground. Try to keep your body vertical and don't swing back and forth. Each group is very tired, don't be lazy.

On Thursday, the calf abdominal muscles stood on the steps with one leg and the heel suspended. Be sure to tiptoe to the top. Slow down when you recover until your muscles feel stretched. Abdominal muscles are simple. Just do sit-ups. Remember, the slower you do it, the more effective you will be.

On Friday, I personally think that the most effective movements for exercising thighs with bare hands are leapfrog and squat. If you can't stand the pain, try sprinting. Take a big step forward and squat until my hind legs and knees almost touch the ground and my upper body is straight. After getting up, I will change my other leg and stride forward to complete the above actions.

Rest on Saturday and Sunday. Only when your muscles are fully rested can you increase your normal diet and eat more foods with high protein content, preferably animal protein.

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