The simplest way to exercise muscle strength

The simplest way to exercise muscle strength is to do self weight training and compound movements, mainly including squats, push ups, plank supports, pull ups, lunges, etc. These movements do not require equipment and are suitable for beginners, as they can activate multiple muscle groups simultaneously.

1. Squat

Squat is a basic movement for exercising lower limb strength, mainly stimulating the quadriceps, gluteal muscles, and core muscles in the front thigh. The key to the movement is to stand with your feet shoulder width apart, slowly squat until your thighs are parallel to the ground, and keep your back straight. In the initial stage, it can be practiced by hand, and after adaptation, the strength can be improved by increasing the number of times or holding heavy objects. Performing 3 groups per day, 10-15 times per group, can effectively enhance leg strength.

2. Push ups

Push ups can strengthen the pectoral, deltoid, and triceps muscles. Beginners can start with kneeling push ups, with their hands slightly wider than their shoulders, keeping their body in a straight line, slowly lowering until their chest is close to the ground, and then pushing up. If standard push ups are difficult, you can start practicing against the wall and gradually transition. It is recommended to complete 2-3 groups per day, 8-12 times per group, and be careful to avoid sagging waist or protruding buttocks.

3. Plate support

Plate support exercises core muscle groups and shoulder stability through static contraction. Support your elbows vertically on the ground, keep your body in a straight line, and tighten your abdomen for 30 seconds to 1 minute. As the ability improves, the duration can be extended or a unilateral support variant can be attempted. This action has a significant effect on improving posture and preventing lower back pain.

4. Pull up

Pull up targets the back muscles and arm strength, which can be achieved using a horizontal bar or door frame crossbar. Hold your hands wider than your shoulders and use the strength of your back muscles to pull your body up to your chin and over the bar. In the initial stage, elastic bands can be used to assist or suspension exercises can be performed, gradually increasing the number of completion times. Practicing 2-3 times a week, with 3 groups per session, can effectively shape upper limb lines.

5. Archery

Archery training can balance the development of leg strength and improve balance ability. Squat forward with one leg, bend the front legs at a 90 degree angle, and keep the back knee close to the ground but not touching it. You can perform alternating forward and backward or stationary lunges, 8-10 times per side per group. Advanced individuals can hold dumbbells to increase the load, and pay attention to keeping the torso upright to avoid knee adduction.

By persisting in the above self weight training for 4-6 weeks, strength improvement can be observed. It is recommended to practice 3-4 times a week and complete 3-4 action cycles each time. Dynamic stretching should be done for 5-10 minutes before and after training to avoid sports injuries. Combined with daily intake of sufficient high-quality protein such as eggs, lean meat, and soy products, it can promote muscle repair and growth. Lack of sleep can affect muscle recovery, and it is necessary to ensure 7-8 hours of high-quality sleep every day. If joint pain occurs, training should be paused and professional coaches should be consulted to adjust the movement mode.