There is no need to spend money on fitness. When it comes to fitness, everyone is no stranger. But it seems that going to a fitness club will cost money. However, there are more and more people exercising now, so I will share with you some free fitness methods.
Free ways to keep fit 1 First, drag the dog to run:
My daughter has a puppy, a bullfighting brand, which is very edible, strong and fat. When I wake up after 5 o'clock every morning and can't sleep, I drag it out 1000 meters. Why do you say "drag"? Because he was too lazy to run, I put my hands behind my back and dragged him with a dog chain.
It sits hard and sometimes grinds its nails and bleeds. Later, I found out that if I wanted to run, I dragged him to run as hard as I could, so that his paws hardly touched the ground, so that he could not sit still with great strength, or did not run, or walked slowly, so that he would not bleed. Running with it is like running with a load, and your exercise effect is quite good. Dogs are also in better health.
Second, crawling to wipe the floor:
It is dry indoors in winter and wakes up every morning. I used an old vest, washed it in a plastic bucket filled with vegetable washing water, landed on all fours and crawled to clean the floor. This method specially exercises arm strength, making my arms look like ordinary people's calves, and the muscles in my back are also excellent. Many ladies told me that I have a horizontal groove on my back and a vertical groove on my back, which is particularly beautiful.
And fat people are flat behind, with a lot of fat and love heart disease. My room is 60 square meters. I clean at least once a day and climb back and forth several times.
Third, take the top:
The specific method is to lean against the wooden door with your back to the wall, kick handstand with your arms on the ground, put your feet on the door frame and stand well. Put the stopwatch on the ground in front of me in advance. I usually do 2 minutes 10 second at a time, several times a day.
Some people say that this method can prevent and treat hypertension. I don't know. In recent years, blood pressure has been 80- 120. The doctor said that this is an excellent blood pressure compared with a man in his forties.
Four, scouts:
This is a military training action I learned from the training film of PLA scouts in TV news. With elbows and feet on the ground, the whole body is straight and the whole body is like a bench on the floor. Others can reach out and touch your abdominal muscles, just like a wooden washboard.
That's probably how the grooves in my back spine came from. The muscles on both sides are too developed, and the appearance of the spine becomes furrowed. When doing this kind of exercise, you can also use a stopwatch to time. Most people do it for one minute at a time. My record is 1 1 minute.
Bored for a long time, you can put a newspaper on the floor in front of you and read it while spying. This exercise also makes the muscles at the joint between the back arm and the shoulder and back particularly developed. When I play basketball, my nephews who are 20 years younger than me (they often call me uncle) are particularly afraid of hitting my body.
Five, the people behind:
If there is someone at home, men and women can carry it indoors and do it while watching TV as long as they give up their backs. My record is that people who carry more than 65438 kilograms walk 13 minutes. When I practiced this trick for the first time, my legs were burning and numb, and my legs were particularly long. I feel relaxed every time I let people go after practice. If you practice this trick well, it will be of great use when sending patients to the emergency room of the hospital.
The second way to exercise without spending money is the first step: push-ups.
Level 1: First do three groups of kneeling push-ups, each group 12, and rest for 30 seconds. Then do shoulder-width knee push-ups, each group 12, rest for 30 seconds. Finally, do knee push-ups on the stool, each group 12, and rest for 30 seconds.
Don't forget to drink water and stretch muscles after each group has a rest. After a few weeks of persistence, when you find that you are not tired of doing these things, continue to start level 2, and the first batch should be warmed up.
Level 2: Do a group of 15 knee push-ups, then a group of 15 knee width push-ups, then a group of 20 ordinary push-ups, then a group of 15 thumb-to-knee push-ups, then a group of 20 Atlantis push-ups, the last group of 20 bench knee push-ups and the remaining 30.
Step 2: Sit-ups.
Do 50 standard push-ups first, without rest, and continue to do 50 push-ups, one leaning towards the left leg and the other leaning towards the right leg. Take a break for 3 minutes. Then do three groups of knee-abdominal rolls, 50 in each group, and rest for 30 seconds. Then do 100 (sit up straight, straighten your legs, cross your hands and make a fist forward, and put your hands on your left hip until you land once and then turn right again).
Step 3: Lift the chair.
The left hand and the right hand do 30 consecutive lifting and lowering movements. At this time, you will feel tired. Otherwise, increase the number of times, do 3 groups, rest 1 minute.