When you have neither barbells, dumbbells, etc., nor substitutes such as bricks and stones, but still want to build muscles, you can use static exercises.
The characteristic of static exercises is that the muscles are tense and exerted, but the limbs remain motionless. Static exercises can mobilize more muscle fibers to tense and exert force, so they are more effective in increasing absolute strength.
Before static exercises, you usually take a deep breath and slowly exhale during the exercises. The following is a static exercise method without equipment.
1. Neck
(1) Stand with your feet naturally open, interlock your fingers behind your head, and press your head forward and downward steadily, while applying appropriate resistance to your neck to prevent your hands from pressing your head down. Maintain this "stalemate" position for 8 to 10 seconds or longer, and then relax. When practicing, you should keep your chest and abdomen straight, and do not hunch your back.
(2) Place your right hand on the right side of your head, push your head to the left, and apply appropriate resistance to your neck to prevent your hand from pushing your head to the left. Maintain this "stalemate" position for 8 to 10 seconds or longer, and then relax. Practice in another direction. When practicing, the upper body should be kept upright and should not be tilted to one side.
2． Chest
(1) Push-ups are dynamic exercises. Here is a static push-up. When doing push-ups, when the body drops to the point where the chest is about to touch the ground, the pectoralis major muscles are extremely tight. Maintain this static position for 8 to 10 seconds or a little longer, and then relax.
(2) Stand facing the wall, raise your arms straight in front of you, so that your fingertips will touch but not touch the wall. Keep your whole body straight, lean your upper body forward, and place your palms on the wall with your fingertips pointing upward. Bend your elbows, with your upper arms and forearms forming a 90-degree angle, and push your upper body close to the wall. Keep your arms bent at the elbows to support your upper body without leaning your body against the wall. The pectoralis major muscles are extremely tight. Maintain this static position for 8 to 10 seconds or slightly longer. time and then putloose.
3. Shoulders
Open the door and stand in the door frame, with your arms hanging loosely and your fists facing forward. Then spread your arms to both sides and press your fists against the door frame, as if you want to open the door frame. The deltoid muscles are extremely tight. Maintain this static posture for 8 to 10 seconds or a little longer, and then relax.
4. Back
Stand or sit, put your hands on your hips, tighten your latissimus dorsi, and open them to both sides. Maintain this static position for 8 to 10 seconds or a little longer, and then relax.
5. Arm
(1) Sit in front of the table, hold the lower edge of the table with both hands, and make the upper arm and forearm form a 90-degree angle, as if you are trying to hold the table up. Keep your biceps extremely tight. Maintain this static position for 8 to 10 seconds or slightly longer. time and then relax.
(2) Stand upright, with your arms hanging naturally by your sides, your hands loosely clenched into fists, and the backs of your hands facing back. Lift both straight arms upward and backward, and the upper body can slightly lean forward. Lift the arms until they can no longer be lifted. The triceps are extremely tight. Maintain this static position for 8 to 10 seconds or a little longer, and then relax.
(3) Stand or sit with your arms hanging down, make fists with both hands, and the backs of your hands facing back. Bend your wrist as much as possible, tighten your forearm muscles extremely, and maintain this static position for 8 to 10 seconds or longer. Then relax.
6. Abdomen
(1) Lie on your back, with your ankles fixed, and sit up with your upper body. The angle between your upper body and lower limbs is greater than 90 degrees. The rectus abdominis is extremely tight. Maintain this static position for 8 to 10 seconds or a little longer, and then relax.
(2) Lie on your back, raise your lower limbs and upper body into a "V" shape at the same time, and keep the rectus abdominis extremely tight. Maintain this static position for 8 to 10 seconds or a little longer, and then relax.
7. Legs
(1) Half squat, keep your thighs horizontal, your upper body as vertical as possible to the ground, cross your arms in front of your chest, keep your quadriceps extremely tight, maintain this position for 8 to 10 seconds or a little longer, and then relax.
(2) Sit in a sitting position, point your toes on the ground, lift your heels as much as possible, and tighten your triceps muscles extremely. Maintain this posture for 8 to 10 seconds or a little longer, and then relax.