One is to use self-confrontation, such as bending the left arm as much as possible and keeping the right hand close to the left hand to prevent the left arm from bending, which has a dumbbell-like effect.

Another is to control muscle contraction by yourself. For example, the repeated actions of clenching fists and opening palms.

The advantage of unarmed training is that it is simple, not easy to get hurt, and it is easier to shape well-defined muscles. After muscle training, it is not easy to shrink, and the strength growth continues.

The disadvantage is that the effect is slow, the muscle volume growth is not obvious, and it takes time.

For example, if you don't exercise before and go to bench press barbells or dumbbells for two months, the pectoralis major will skyrocket, obviously two people. But if you do push-ups, it may take half a year or even a year for your muscles to increase significantly, but your chest muscles will be tighter and more linear than those trained with equipment.

Another example is the fist training method, which can make your forearm lines look good, like Bruce Lee's, but the forearm circumference will not increase significantly. But if you use dumbbells to exercise your arms, the girth and muscle mass of your arms will increase rapidly, but the lines will be less.

The most effective ways to lose weight are sit-ups and running.