Indoor strength training methods

I believe that many of you don’t know much about indoor strength training methods. Urban strength training methods are very simple and effective. We can try to do it ourselves at home. We can quickly achieve the goal of increasing strength and are not affected by time and place. Therefore, it is very worthy of our attention. Let us learn about indoor strength training methods together.

Do push-ups (raise your feet so that your body is at 45 degrees, and do it slowly and in place) or face forward, support your hands behind your back on a chair or sofa, and do arm curls with your feet flat on the chair; do bench presses with dumbbells (make sure they are heavy, or use a barbell) to effectively train the pectoralis major. Doing sit-ups is a simple and effective way to train your abdominal muscles. You can also lie flat on the bed and touch your toes with both hands (lift your body). Be sure to do it slowly. If you do it too fast, there will be inertia, which will affect the effect. You must do it to the end and do it well. Or you can hold the horizontal bar with both hands, hang your body in the air, then lift your legs horizontally, and repeat. Reverse sit-ups are an effective way to train your psoas muscles. Face the ground, lean your upper body over the edge of the bed, keep your lower body still, and use your waist as the axis to repeatedly lift your upper body.

Bench pressing with heavy dumbbells or doing pull-ups on a horizontal bar are both great ways to train your latissimus dorsi.

The arm is mainly composed of four parts: the forearm and the biceps, triceps and deltoids. Biceps Pull

1. You can use your upper arms to do dumbbell curls and extensions. Don't put them all the way down when stretching, so that the biceps are always under force. Also, you can use Schwarzenegger's method, which has a nice name called 21-gun salute. When you are doing dumbbell upper arm curls and extensions, because the total from extension to bending is 180 degrees, you can do it in three steps. The first step is to do 7 reps at 90 degrees below, the second step is to do 7 reps at 90 degrees above, and the third step is to do 7 reps at 180 degrees. You can decide the number according to the weight of your dumbbells.

2. Do pull-ups on a single shoulder. The triceps are the main muscle

3. Do dips on the parallel bars;

4. Single-arm dumbbell arm curl and extension behind the neck. You can train your forearms when doing the above exercises, and increase your grip strength when holding the dumbbells. The deltoid muscle is divided into three bundles: anterior, middle and posterior. The front bundle can be trained by doing push-ups and bench presses; for the middle bundle, hold the dumbbells with both hands, hang them on both sides of the legs, and then lift them 90 degrees, repeatedly; for the rear bundle, hold the dumbbell with one hand, bend the body forward 90 degrees, raise the arms backward and upward, and repeat.

Knowing more about indoor strength training methods can more effectively enhance strength training and achieve good results. At the same time, we must master positive and effective methods. Scientific exercise can achieve twice the result with half the effort. I hope everyone can pay attention to it and hope that everyone can use the above methods to better enhance their strength training.