How to exercise at home

Don’t go to the gym! No diet control! After reading this article! Ten minutes a day! Get a good figure!

The first sentence is to make a joke, how can there be such a god method? If one day my article starts to be so fooling like most fitness brainwashing articles and chicken soup articles online, please unsubscribe and bombard in time to encourage. (Any routine and theory, detached from personal differences and the results of training, are hooligans)

In response to the private letter requirements of many muscle friends, many muscle friends are unable or do not want to go to the gym due to work factors, economic factors, or even psychological factors, but still have high expectations for their figure and health. do?

Today, the factory director has a good talk with everyone: does a good body have to be practiced in the gym, if not, then how to train at home.

The quickest way is to find something like horizontal bars, such as door beams and trees. Keep pulling up every day until you ca n’t pull it. If you ca n’t pull it, do n’t go down immediately. Hang it on the tree.

Until your arm is stiff, insist on one or two months and you will be able to pull it. Come on. When I joined the army, I pulled only 3 horizontal bars. I continued to practice for a few months.

The text begins:

First of all, don’t think that training at home is a simpler thing than going to the gym. Practicing your body at home, in fact, you have chosen a harder way.

The important thing is in the front: the human body does not care about the use of equipment or bare hands for exercise. As long as you personally have the strength, the muscle fibers are torn, supplemented with nutrition, and strengthen the rest, you can achieve muscle growth the goal of! So the question is actually: can the intensity meet the standard, not where to practice.

This answers the question of whether you have to go to the gym to develop beautiful muscles. It is not necessary to go to the gym, but it is definitely easier to practice at the gym because it is easier to reach the standard of exercise intensity.

Well, this is the central idea of this article, please leave the non-combatants and spray. Let’s talk about how to practice at home.

This series of articles will include:

Establish reasonable fitness goals
Chest and triceps exercises
Back and biceps exercises
Leg exercises
Core practice
Simple equipment training method at home
Misunderstanding

1. Set a goal:

The first step to having a good body: What kind of body is ideal for you?

Aesthetics is a very subjective matter, but once the goal is confirmed, the way to achieve it is very impressive.

For example: if your goal is Dajie, this figure has both dimensions and streamlined beauty.

Then I can tell you frankly and clearly: This kind of figure, this amount of meat, is impossible to achieve without going to the gym. Yes, any fitness method without equipment does not reach this dimension.

why? In short, the intensity is not enough. Pectoral muscles, a muscle group that requires heavy stimulation, even if it is used for 1000 push-ups, there will not be the same chest muscles as 100KG for muscle-building groups.

Each muscle growth is regular, and each muscle group needs to grow. The weight is also different, not any weight is acceptable, not to mention that the more you do, the better.

1. Strength muscle strength:

Greater than or equal to 85% 1RM; target repetition number is less than or equal to 6 times

2. Power explosive power :

+ Single effort project: 85% ~ 90%; frequency 1 ~ 2 times

+ Multiple hard work projects: 75% ~ 85%; 3 ~ 5 times

3. Hypertrophy muscle hypertrophy:

67% ~ 85%; the frequency is 6 ~ 12 times (boys want to become strong, or girls want to have hips, all in this group)

4. Muscular endurance:

Less than or equal to 67%; the frequency is greater than 12 times

This rule is a rule that must be followed regardless of the use of equipment or free exercise. This is why it is difficult to achieve 5 sets of 12RM exhausted bench presses when doing 200 push-ups.

But if you do n’t have a good exercise foundation and do n’t have a lot of meat, and the goal is to shape, the goal is similar to Mehdi; the lines are clear, although the dimensions are not large, the muscles are well-proportioned:

This figure can be achieved through self-weight training skills + street fitness skills, but everyone should note that in the photos you see in these successful cases, their body fat rate is very low, and their muscle dimensions are not large.

But because of the low body fat, the lines are clear, so it is in line with the Asians ’aesthetic of the human body, but if you still want to have three small barbecues a day, then I ’m sorry, any fitness method ca n’t stop your hard-working muscles Buried by fat.

To repeat it: The human body does not care whether you are using equipment or freehand, as long as you personally achieve the strength, you can achieve the purpose of stimulating muscle growth!

On the contrary, if it is not achieved, the muscles will not grow, for example: how much push-up Ronnie Cullman does, his chest muscles will not grow, because: the strength is too small.

Alright! If the line in the above picture is clear, although the amount of meat is not large but the shape that looks very symmetrical is your goal, and you choose not to go to the gym for various factors, then we can start.

Free chest exercises and three heads:

If you are an entry-level player and have difficulty doing 12 push-ups, start with the most standard push-ups.

Do n’t underestimate push-ups. The factory manager has trained a lot of people. Few people can make very standard push-ups when they come up.

For a standard push-up, the core should be tightened, the shoulders, hips, and legs should be straightened, and the distance between the palms is basically equal to the width of the shoulders.

The arm is perpendicular to the ground, and the head does not need to look forward.

For girls, if it is difficult to operate at the beginning, it is recommended to use this kind of kneeling push-ups.

What if it feels too simple? What if you can already make 50 at a stretch? The solution is also very simple: load, or increase the difficulty yourself

The method first push: stretch band push-ups.

The elastic band is training magic that can help you increase the load or reduce the load without the equipment or barbell piece.

Recommended chest movements

Austin Dunham’s first push on the chest movement from the street health brother is absolutely efficient.

Essentials,

Diamond push-up triangle hand shape, ready for the narrow distance
Find a high platform and raise the leg
Tighten the core and try to keep the arms perpendicular to the ground

This push-up is different from the traditional diamond push-ups, he has a better stimulation effect on the upper chest and three heads. Lower chest training moves.

Upper limb high push-ups:

This type of push-ups requires placing the arm in a relatively high position, Focus on exercising your lower chest.

Parallel bar arm flexion and extension:

This is the factory director’s personal favorite upper limb exercise that conforms to the movement. I feel that it is a comprehensive test of a person’s upper limb’s true strength, muscle explosiveness, endurance, joint strength, and so on.

Main exercises for lower chest and triceps

Many muscle friends do n’t know the difference between wide-arm flexion and extension and narrow-arm flexion and extension, so the English name of the two movements taught today is clear at a glance.

Because the narrow-grip parallel bar arm flexion and extension are called Triceps Dip, the wide-grip parallel bar arm flexion and extension are called Chest Dip, So it means that the narrow distance is dominated by three heads, while the wide distance is dominated by the lower chest.

Feel simple?

Look at the flexion and extension training.

Does your family have a community? Does the community have convenient fitness equipment? Convenience equipment has parallel bars, right? Yes, there are parallel bars.

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