How can men train their abdominal muscles with bare hands? These few tricks are pretty good!

Many men want to exercise at home, but they don't have barbells or dumbbells at home, not to mention that it's hard to find substitutes such as bricks or stones when living in a big city. In fact, barehanded exercise is also a very good way to exercise, especially for abdominal muscles, and the effect is very good!

abdomen

(1) Lie on your back with your ankles fixed and your upper body sitting up. The angle between your upper body and lower limbs should be greater than 90 degrees. The rectus abdominis should be extremely tense. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(2) Lie on your back with your lower limbs and upper body raised into a "V" shape at the same time, tightening your rectus abdominis muscles. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

Legs

(1) Half squat, keep your thighs horizontal, and your upper body as vertical as possible to the ground. Cross your arms in front of your chest and tighten your quadriceps. Hold this position for 8 to 10 seconds or slightly longer, then relax.

(2) Sit with your toes touching the ground, your heels raised as high as possible, and your calf triceps tensed as much as possible. Hold this position for 8 to 10 seconds or slightly longer, then relax.

Arm

(1) Sit at a desk and hold the bottom edge of the desk with both hands. Make your upper arm and forearm form a 90-degree angle, as if you are trying to lift the desk. Tighten your biceps as much as possible. Maintain this static posture for 8 to 10 seconds or slightly longer, then relax.

(2) Stand upright with your arms hanging naturally at your sides. Make fists with your hands facing backwards. Raise your arms straight up and backwards, with your upper body slightly leaning forward. Raise your arms until you can't lift them any further. Tighten your triceps as much as possible. Maintain this static position for 8 to 10 seconds or slightly longer, then relax.

(3) Stand or sit with your arms hanging down, clench your fists, and face your back. Bend your wrists as much as possible, and tense your forearm muscles. Maintain this static position for 8 to 10 seconds or slightly longer. Then relax.