What is the method of upper body strength training without equipment?

Fitness is quite popular now, especially for male friends. Having strength and muscles seems to give people a greater sense of security. The strength of the upper limbs is what most of us use most often. And as a man, if you have well-developed upper body muscles, you will give people a charming feeling. The training of upper limb strength requires everyone to have a strong willpower. If you can't persist, you basically can't train it. So, what is the method of upper body strength training without equipment?

Do 300 push-ups a day, 100 in the morning, 100 in the afternoon, and 100 in the evening. If you want better results, you can do 150 in the afternoon and 150 in the evening. Do it in groups, 20 in a group, do 5 groups, and rest no more than 2 minutes between groups. The waist cannot be collapsed when doing it. The best number of sets is about 5. You can decide the number of each set yourself, but you must reach exhaustion. The total amount can be increased.

After finishing, drink a glass of milk to supplement protein. When doing it, you must fully lower and support yourself to achieve the purpose of stimulating the muscles. Do 200 sit-ups a day (the chest muscles must be coordinated with the abdominal muscles to look good), divide into 5 groups, 40 in one group (the number is not unique, according to your own situation, each group should be exhausted, 5 or 6 groups). Rest for 1 minute between groups, and twist your waist to exercise your abdominal muscles after finishing all the above data. The above data I gave is an approximate time, but it is also a good number.

If the fitness enthusiast is relatively fat, it is recommended to run long distances twice a week, 5,000 meters, and the time should be controlled within 23 minutes. If the OP wants to increase his confrontational power when kicking a football, his lower limb strength also needs proper training. I believe sprint running is a more practical and simple method. He can practice sprint running three times a week, 400 meters per set, 4 sprint sets, and rest for about 2 minutes between sets. The time is controlled within 1 minute and 20 seconds for 400 meters. If you follow this method, your muscles will see obvious changes in less than 3 months, and your strength will be greatly improved in more than a month.

The upper limbs mainly exercise the triceps and biceps of the arms. Here are some exercises to do without gym equipment:

The arm muscles mainly include the biceps and triceps. You can exercise your biceps by lifting buckets. Just add water or other objects into the bucket to increase the weight of the bucket, and then do curls to exercise your biceps. For your triceps, do narrow-grip push-ups.

Exercise method:

Biceps: Dumbbell single-arm curl, curl (6 sets each)

Triceps: 3 to 8 sets of narrow-grip push-ups, about 10 to 15 reps in each set.

In bodybuilding theory, RM is used to represent the maximum number of repetitions that can be done continuously with a certain load. For example, if an athlete can only lift a weight 5 times in a row, then that weight is his 5RM. Beginners can add the weight of the bucket to a load of 8 to 12RM and do about 8 to 12 reps in each set. Rest no more than one minute after each set, and no more than two minutes after each exercise.

While exercising, you should also pay attention to your diet and eat more protein-rich foods, such as eggs and beef, or use a more direct and effective method, such as taking protein powder. Protein powder is usually taken after training. To exercise upper body strength, everyone must persevere, imagine that you will soon have strong biceps and triceps, and motivate yourself.