1. Bobby jump, to say that the best self-weight training is what, on the number of Bobby jump, which is a combination of multiple actions to complete the composite action, because it is the use of explosive force, so for the whole body muscles have a very good muscle-building effect, and consume a very huge, do not do a few already sweating, first of all, using the standing position, and then squatting bent over, both hands supported on the ground, feet to the ground, jump back, into the hands of support, and the feet to the ground. Jump back, into a two-handed support posture, followed by a standard push-up, feet forward jump, while both hands up off the ground, into a deep squat posture, do a deep squat jump, while both hands in the head above the high five, and then repeat the action 10, do 3-5 groups or as many groups as possible.
2. Arrow squat, this action through the front and back feet alternating standing, the use of single-leg power so as to train to the legs and buttocks. First of all, the feet stand at a distance of shoulder width, to keep the back straight, head up chest, look forward, hands on both sides of the body naturally down, then single leg to the front, and then squatting, until the back knee is about to touch the ground, keep the front foot vertical, and the back of the push needs to be vertical, and the upper body to keep vertical, imagine the whole person down the pegs in the position of the pause for a moment, before and after the feet at the same time, will be the body Upward top, until the legs straight, back to the initial position to exchange the legs to carry out, the left and right leg each do once for a time, do 8-15 times, do 3-5 groups can be.
3. Curl, this action through the body flexion, to exercise to the rectus abdominis and other core strength, first lie flat on the ground, bend your knees, the lower back do not bow up, to be close to the ground, hands on both sides of the ears, the use of abdominal force to make the shoulders and upper back gradually leave the ground, the whole process of the lower back do not leave the ground, pause at the very top for 1-2 seconds to feel the abdomen in the received squeeze, and then Lower, back to the initial position and then repeat the action. Many people in the training of the head forward over-extension, it is easy to cause neck injury, so in order to prevent this hands do not hold the head but on both sides of the ears, do the action of the chin can be slightly closed fixed, this action to do 10-20 times, do 3-4 groups.
4. Push-ups, push-ups have a wide distance and narrow distance, in which the narrower the arm involved in the more, so push-ups using a wider grip distance, more able to mobilize the pectoral muscles involved in the first use of prone position, first lying on the ground, will be both hands to the sides to open up the small arms on the ground, keep the small arms perpendicular to the ground and keep the thoracic vertebrae up, shoulder blades stabilized, feet together, feet forefoot, tighten your buttocks, and keep your arms on the ground, keep the small arms perpendicular to the ground. Against the ground, tighten the buttocks, accompanied by a slight pelvic tilt, abdominal core tightening, and then through the pectoral muscles of the force, the body will be up, straighten the hands, and then slowly open the arms, lowering the body, at the same time the shoulder blades should not be clamped inward, to be fixed, the action is repeated for 10-20 times, to do 3-5 groups can be.
The above is some of the home will be able to carry out some of the self-weight training, through a winter of adherence to training, I believe that your body will change it, the rest just need to refuel the training, will be able to make their own evolution of the body.