Exercising at home, such as push ups, pull ups, jumping rope, does it work, if you don t go out

As long as you stick to what you said above, fitness will not be a problem. You can make a plan by yourself, set a few activities on the number of times, groups, and what to practice on which day of the week, don't rush to practice everything in one day, pay special attention to quality when paying attention to the number of exercises, and scientific fitness will receive the best results. I wish you success!

Jumping rope can also be used as an alternative to running in place.

You can run at home, just run in place.

Complement this with dumbbells and push-ups, and you're good to go.

Tell you a little method, find 2 boards (to be able to withstand your weight), 2 boards in the middle of the game, and have elasticity (that is, he may move back and forth) can install a spring on the sofa in the middle, etc., (anyway, now there are sofas that people don't want, no need for nothing), it's as simple as that.

If you have nothing to do, just step on it, for example, watch TV and step back and forth, relaxed, simple, entertaining, as long as you don't give up because you are tired of exercising.

I learned this from TV, and that guy was so fat, and then I did it, and it was very successful.

Doing pull-ups and push-ups can exercise upper body strength, and it is recommended to add full-body exercises, if you don't want to run, you can jump rope, or do leg exercises such as squatting.

There are three ways to apply force to pull-ups, each of which relies on a different part of the muscle.

The first is also the standard practice, which should mainly rely on arm strength, according to our experience, can only rely on the usual pull-up exercises, grip force puller arm force device is useless, although these can also train arm strength, but the muscle parts are not the same; Second, relying on waist strength, the main practice when pull-ups is to contract the abdominal muscles, with waist force to bounce the body, this is not a standard practice, but barely can do a few, for this method of force, sit-ups or have a certain effect of Changpi; Third, relying on the finger strength, this can also make a standard pull-up action, but it is not consistent with the original intention of the establishment of the lead Qin chaotic body up, when the pull-up, only hook with the fingers, rely on the tendons and a small part of the muscles to pull the body up, which requires higher finger strength, and can be improved with a tensile device.

You have to think about what kind of force to use, and then practice accordingly after the first difference.

It's a bit effective, but pull-ups require back strength in addition to arm strength, so it's best to find a horizontal bar to practice!

Basically, pull-ups are based on waist strength and arm strength, and the second is to **, you'd better do sit-ups again, it will be good for you!

The retreat training method, the fastest increase in strength, you should only test it next year, right? What is Concession Training? It's push-ups that you put down and then prop up for a complete movement, you don't have to do it all, because the part you can't do is definitely not able to hold up.

You only do the part that is put down, because when you put it down, your muscle fibers are more involved and can hold 120 to 140 percent of the weight you would have when you were holding up. Here's how you do this, you lower your body in a standard push-up pattern until it's lowest, at a slow pace of about 6 to 8 seconds, which is how long you take a deep breath. Once you're at the bottom, you push up on your knees or get up straight up, and then do the lower motion in a standard push-up position, as before, until you're exhausted in a set, and you'll do 2 to 4 sets.

The same can be done with pull-ups, you bring a stool, rely on the stool to get you in a pull-up position, groove your legs up, and then slowly lower your body, like push-ups, and solve the problem of not being able to pull up by standing on the stool with your legs.

The effect of retreat training is very significant, especially when the initial strength is extremely lacking, pay attention to warm-up before exercise, this is very important, not sloppy, after the workout to stretch the muscles, this has many benefits, not to detail one by one. It's a great way to help with strength training, so you can learn and use it. Exercise muscles twice a week, with intervals of more than 2 days, so that muscles can rest and grow sufficiently.

You still have questions, you can follow up.

In fact, you don't need to eat fat, eating fat will increase the burden on the body, and it is okay to gain muscle. The standard weight of 169 is 65 kg, which is just the right weight now.

They're either not comprehensive or they don't help much, so let's talk about exercises without equipment that can do better and more by strengthening each part of the body to promote push-ups and pull-ups

The following are relatively easy, wait for your progress and then ask me about the more difficult advanced movements, the following actions can be divided into several batches or several days, to be done in groups, 20-30 times 3-4 groups, rest between groups for 1 minute or less, appropriate increase or decrease.

You weigh 70 to 80 kilograms ,,,. Do dumbbells above 1.75 meters...

80 to 110,,, run first ,,, eat ,,, morning or evening. Run 5 to 10 km at variable speed.

Then the barbell ,,, snatch ,,, high.

Do it on the wall first, then slowly transition to the ground.

You can take a look at Prisoner Fitness and start with a simple practice.

You can't do any of it, can you?