Arm muscle workout without equipment

When it comes to exercise, people can't help but think of going to the gym. Some people choose to buy some small fitness equipment to exercise at home because their financial conditions do not allow it or because it is not convenient to practice at the gym at any time. However, many times the use of equipment cannot fully achieve the exercise effect we want. Next, let me teach you how to exercise your arms without equipment?

Triceps bodyweight training program:

1. Reverse flexion and extension on the bench: supine push-up

2. Narrow-grip push-ups: a compound exercise that also mainly trains the triceps

Chest muscle bodyweight training program:

There are countless variations of push-ups that can train every aspect of the chest muscles. For beginners, what they need to master are high, medium and low push-ups. They are the three simplest variations of push-ups. Their effects are similar to doing flat bench press, incline bench press and decline bench press with dumbbells/barbells. For details, see the pectoralis major exercise without equipment and classic push-up movements with bare hands.

If you are not satisfied with these basic chest muscle exercises, don’t worry. The advanced ones are here: the correct way to do push-ups and the benefits of chest muscle training

It allows us to appreciate the traditional push-ups from the first stage

To handstand push-ups. There are 25 push-up variations, covering all common push-up methods. In this training, not only your chest muscles are strengthened, but your core muscles, waist and abdominal muscles, arm strength and explosive power can also be greatly improved. Among them, the Russian push-ups are difficult push-ups that require high strength in the waist, abdomen and legs. People with weak wrist and arm strength should not try it easily.

Neck muscle bodyweight training plan: (See here for specific movements)

1. One-hand side pressure neck flexion and extension: Use the hand on the right side of the head to push the head to the left, while the neck is held up hard to prevent it from falling down easily, but it will be gradually pressed down. Then, use your neck to lift your head up and to the right, while your right hand holds down your head, preventing it from rising easily but gradually making it completely upright. Repeat this several times until your neck feels sore. After practicing one side, switch to the other side.

2. Use both hands to press the head to flex and extend the neck: Use both hands to press the head to make it bend forward and downward, and hold the neck with force to prevent it from being pressed down easily, but gradually press it until the neck touches the clavicle. Then, use your neck to lift your head upwards, while using both hands to hold down your head, preventing it from rising easily, but gradually lifting it back to its original position.

Abdominal muscle bodyweight training plan:

No muscle is better suited to bodyweight training than the abdominal muscles. As long as you do aerobic exercise regularly, eat less greasy food, and do proper abdominal muscle exercises, you should have enviable abdominal muscles. But what factors affect the progress of its training so that the abdominal muscles have become recognized as the most difficult muscles to train?

We give several typical abdominal muscle training methods and explain them one by one, hoping to solve your doubts:

1. Supine Crunches: I personally feel that the force point of this movement is more comfortable on the shoulders. Of course, if you can feel the force point on the upper abdominal muscles, it means that you are doing this movement correctly. After all, the starting and ending points of the abdominal muscles are not on the shoulders. (Detailed explanation of the force direction of supine crunch)

2. Supine straight leg raises (V-up): It is also called double crunches, which can exercise the entire rectus abdominis muscle. If you can't master this movement, think about your exercise frequency, whether your breathing is consistent, and whether you are lazy in the movement (detailed explanation of double crunch)

3. Air pedaling: Keep your breathing consistent with the movement; try to touch your knees to your elbows; put this movement at the end of your abdominal training in the training sequence (Detailed analysis of the principle of air pedaling)

4. Abdominal vacuum contraction: It is one of the few movements that can exercise the transverse abdominal muscles.

5. Vertical leg raise: This exercise mainly targets the lower abdomen. The legs are always in a vertical position for lifting and lowering.

6. Twist crunch: It is also the most widely used method to train the external oblique muscles.