How can ordinary people exercise their muscle strength at home without going to the gym?

Do you feel the same way - you want to go to the gym but don't have the conditions (student party, working from home, no gym nearby); Or they have applied for a card but are too lazy to go and want to move around at home; Or there are too many online practice videos, and I don't know which movements are suitable for me, nor do I know how much to practice. In today's article, we will explain clearly: How to train at home without equipment? How can actions be effective? How to arrange the plan?

The core logic of training at home is that without equipment, no effect can be achieved. One's own weight is the best resistance. By adjusting the difficulty, frequency, number of groups, rhythm, and rest time of movements, it is entirely possible to achieve the goals of muscle gain, weight loss, and shaping. The key to training at home is "gradual overload": allowing the body to constantly adapt to greater challenges. Without dumbbells, the difficulty can be increased by increasing the number of times or groups, shortening the rest between groups, slowing down the movement speed (especially during the descent stage), increasing the range of movement, using elastic bands or carrying water bottles with back packaging to carry weight

Training modules

Lower limb movements (buttocks and legs): Squat deeply with bare hands, feet shoulder width apart, toes slightly outward, buttocks backward, squat until thighs are parallel to the ground (or lower), knees align with toes, do not button inward 3-4 sets x 12-15 times. Advanced: Slow down, fast up (3 seconds for lowering, 1 second for standing up); One leg squat (supporting the wall to maintain balance). Stand up before and after squatting, with the front leg knee not exceeding the toe, and the back leg knee close to the ground for 3-4 sets of 10-12 times (on each side) changes: backward lunge (with less pressure on the knee), side lunge (practicing the inner thigh). Lie down on the hip bridge, bend your knees, step on the ground with both feet and lift your hips upwards. Tighten your hips at the peak for 2 seconds, 3-4 sets, 15-20 times. Advanced: Single leg hip bridge. Squat against the wall with your back against it, keeping your thighs parallel to the ground, like sitting on an invisible chair for 30-60 seconds. 3 sets are suitable for people with uncomfortable knees.

Upper limb movements (chest, back, shoulders, arms): Push ups (chest, shoulders, three heads) with hands slightly wider than the shoulders, lowering the body in a straight line with the chest close to the ground, pushing up and down steps: kneeling push ups, leaning up push ups (supporting the sofa/bed edge with hands) Advanced steps: raising the feet, diamond push ups 3-4 sets, try to do as much as possible (exhausted). Chair arms flexed and extended (triceps) with both hands resting on the edge of the chair, feet extended forward and the body lowered, arms bent 90 degrees, and pushed 3-4 sets of 8-12 times. Towel rowing (back): Wrap the towel around the door handle or table legs, hold the body with both hands and tilt back, retract the shoulder blades, pull the body towards the fixed point 3-4 sets of times for 12-15 times, bend and extend (three heads) back to the chair, support the edges with both hands, extend the feet forward and lower the body, bend the arms, and be careful not to shrug when pushing up for 3 sets of times for 10-12 times.

Core movements: Use a tablet to support the body in a straight line, without collapsing the waist or arching the buttocks for 30-60 seconds. Three sets of changes: use a side tablet (exercise the side abdomen) and alternate leg lifting tablets. Lie on your back in a dead insect position, with arms straight up and legs at a 90 degree angle. Lower both hands and feet on the opposite side (without touching the ground), and return to your original position 3 sets x 10 times (on each side). Bird dog style quadrupedal support, lift the opposite hand and foot, and maintain pelvic stability 3 sets x 12 times (on each side). Lie on your back, raise your legs, place your hands under your hips, stretch your legs straight and lift them up to 90 degrees, slowly lower them (without touching the ground) for 3 sets of 12-15 times.

Aerobic fat burning exercises (cardiopulmonary) are performed in a cyclic manner, with each exercise lasting 30 seconds, followed by a 15 second break and 3-5 rounds of opening and closing jumps. Hands and feet are opened and closed simultaneously. Legs are raised high, thighs are lifted to a horizontal position, and feet are quickly lifted in place. Mountaineering and running in a bent position, alternating between knee lifts. Poppy jumps include squatting, plank support, push ups, leg retraction, and takeoff (simplified by removing push ups). Rope skipping (cordless imitation): wrist swinging rope jumping in place

The biggest advantage of training at home with a mindset that helps you let go of anxiety is convenience and sustainability. You don't need to exhaust yourself or spend two hours every day practicing. As long as you exercise 3-4 times a week for 30 minutes each time and persist for 2 months, you will definitely see changes. Moving is more important than a perfect plan. Even if I only practiced for 10 minutes today, it's still better than lying down.