How to do strength training at home without equipment?

In the gym, there are coaches to guide you and there are many fitness equipment, so the exercise effect is of course very good. However, many people cannot go because of work, study, financial and other reasons. In fact, this does not matter. It does not matter. You can do some simple strength training at home without using any fitness equipment. Although the effect cannot be compared with that in the gym, it can satisfy the fitness hobbies of ordinary fitness enthusiasts. So, how to do strength training at home without equipment?

1. Triceps and chest muscle training

In the absence of fitness equipment, push-ups are the main method of exercising these parts. When doing push-ups, if the distance between the supporting hands is large, the force is mainly exerted by the pectoral muscles; when the distance is small, the force is mainly exerted by the triceps.

When doing push-ups, you can make some changes to the exercise method to achieve different effects.

High-five push-ups: Quickly lift your hands off the ground, and land on your hands after high-five. This can improve the explosive power of your arms.

One-handed push-ups: If you want to practice maximum strength and feel more comfortable doing push-ups, you can do one-handed push-ups. If you can't sit up with one hand, you can put one hand on a stool and put as much weight as possible on the other arm to do push-ups to increase the intensity.

Push-ups with your feet elevated: Elevating your feet (equivalent to an incline bench press) will hit different parts of your pectoral muscles.

2. Abdominal muscle training

The main exercise methods are sit-ups, leg raises, and sit-ups. Sit-ups mainly train the upper abdomen, while leg raises mainly train the lower abdomen. I don't need to tell you how to do this.

The exercise commonly known as "Two-End Raise" is to lie flat on your back, lift your upper body and legs at the same time, and then put them down after your hands and legs touch each other.

There is another method: sit on the ground with your knees bent, hold the outside of your knees with both hands, and gradually lean your upper body backward until your arms are straight. Then lift your hands until they are perpendicular to the ground. Do this until you feel like your upper body is about to fall. Hold for about 10 seconds, relax, and then do it a few more times.

3. Leg muscle training

If there is no fitness equipment, you can mainly rely on some exercises to overcome your own weight.

Single-leg squat: When you first start practicing, you can hold on to something nearby with your hands to maintain balance. If you can't do it, you can use your hands to exert a little force. Once you have gained strength, you can do single-leg squats without using your hands. Mainly trains the quadriceps of the thigh.

Half squat jump: After squatting about halfway, jump up quickly while swinging your hands upwards. After landing, jump up quickly immediately. Practice continuously. It is very effective in improving the explosive power of thigh muscles.

Single-leg heel raise: Stand on the ball of your foot on a higher surface, lift your ankle up and then lower it, do it on one leg, to exercise your calf muscles.

Switch-foot jump: mainly rely on the ankle to exert force, jump on one foot, switch to the other leg to land in the air, and then jump again. Mainly practice the explosive power of the calf muscles.

When training at home, you can prepare a dumbbell. Many projects require dumbbells, and they are better for exercising upper limb strength. You should also eat more foods high in protein, avoid foods high in fat, avoid smoking and drinking, pay attention to rest, and it is best to exercise for forty minutes to an hour every day. I hope everyone can have strong muscles.