How do you train your arm muscles and abdominal muscles without equipment?

Arm muscle building methods.

1. Hold your hands slightly wider than your shoulders, lie on your stomach, straighten your elbows to support your body weight, pay attention to keeping your toes on the ground and straightening your back.

2. Bend your elbows again to bring your body close to the ground, but not touching the ground. Steps 1-2 above are 1 round, 1 set for every 12 rounds, and 3-4 sets per day.

Abs workouts.

1. Lie flat, make a knife-like gesture, and extend your arms up to 90 degrees perpendicular to your body.

2. Sit up again, let your fingertips touch your toes, and pay attention to keep your arms in a straight line during the process.

3. Lift your hands off your toes and lift your feet off the ground at the same time, and lie your whole body back, but don't let your lower back and hips touch the ground, just like a pendulum swinging.

4. Tighten your abdomen, and then let the tips of your fingers touch the instep as much as possible, and drive your upper body closer to your feet. The above steps 1-4 are 1 round, a total of 25 rounds, and the upper and lower abdominal muscles can be trained.

Broad-shouldered push-ups (arm muscles can be exercised); Narrow shoulder push-ups (to work on the pectoral muscles).

The best is push-ups, but if you're too tired, you can carry a bucket.

The arm muscles are mainly used to exercise the biceps and triceps. The biceps brachii of the arm can be exercised by lifting a bucket. Just add water or other objects to the bucket to increase the weight of the bucket, and then do curls to exercise the biceps of the arm.

Narrow push-ups for triceps are fine.

Exercise method: biceps: dumbbell single-arm curl 6 sets.

Curl 6 sets.

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

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can increase the weight of the bucket to the level of 8 to 12RM, and do about 8 to 12 per group.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

Without equipment, you can also exercise arm strength, stretch your chest and improve your heart and lung function.

Push-ups are mainly used to exercise the chest and back arm muscles, and the arm muscles are best exercised with dumbbells.

You can press down with your left hand, raise your right hand up against the arm muscles, and then reverse left and right. When holding the hand, there can be a change in the position of left and right, up and down, and there can also be a change in the position of stationary and grip movement.

Grip device, supine flexion and extension of the back of the arm.

Strictly speaking, there are a lot of muscles in the arms If you practice the lower arm, you can take a round wooden stick about 50cm long with a heel rope in the middle of the sturdy point about 1 meter Hang the brick quickly below How to use: Arm flat Grab the round wooden stick (is grasping means the palm of the hand is facing down) and then the elbow is not bent Put the brick up and then put it down Pay attention to not be lazy when you put it down How to put it up How to put it down How to put it down One collection and one put it down Do 5 sets a day If you have not exercised the forearm, it is recommended to do 2-3 sets of more ways to add the big arm in the future In the absence of equipment, push-ups are your best bet.

Finally, in the explanation point: there is no shortcut to anything, it is impossible to reach the sky in one step, step by step...

Standard push-ups are the most effective!

One tensioner, two small barbells.

Clench your fists with your bare hands, relax, and do this 50 times. Then there's the action of hand-to-hand boxing.

The forearm can be clenched into a fist with an empty hand, relaxed to do a loop and the bicep can be rotated inward and upwards with the forearm.

Do more abdominal exercises and more shoulder exercises.

It is important to eat and buy two dumbbells at the end.

Do push-ups, 8-12 at a time, do force knots, and then do stretching, raise your hands above your head, stretch your arms on both sides, four groups each, get up early every day, do it before going to bed at night, a total of eight groups a day, two weeks obvious results, I hope to help you

This is a crouching tiger pile, stick to it for a minute a day.

Lie down in a push-up position, then bend your arms, the angle between the big and small arms is 120 degrees, the palms of the two hands are facing each other, the distance between the palms of one hand is wide, the legs are slightly bent, the knees can not touch the ground, and the waist is straight.

The first time I did it, I felt like the tendons in my arm were going to jump out. Check every day, and the effect of harvesting is not just as simple as training muscles, but also experiencing it yourself.

The easiest and most common method: push-ups!

If you want to ask for another way, ask me again.