Eight methods of fitness without equipment
1, plate bracket
A fitness method without equipment? As long as there is a floor mat, support it with a flat plate every day, with a group of 30 seconds and a break of 30 seconds between each group, and a group will do about 6 groups. Plate support is to exercise the muscles of the whole body, and it is really good for the body to do it all the year round.
Step 2 sit-ups
We have done countless sit-ups since childhood. This exercise mainly exercises abdominal muscles, especially rectus abdominis, but it must be up to standard, otherwise it will easily cause back injury, so we have to stop trying.
3, roll the abdomen
Compared with sit-ups, the fitness method without equipment can exercise abdominal muscles better and does not hurt the back, so I also recommend it. You can do sit-ups and do simple belly rolls, but you don't have to get up. You can touch your ankle and go down.
4. Aerobic exercise
Aerobics is a very good way for girls to exercise. They sweat a lot and don't need strenuous exercise. Duoyan Zheng slimming exercises are recommended here. Exercise for about half an hour every day. It's really great.
5. Palm pressure
Boys who have served in the army without equipment will be familiar with push-ups. Don't marvel at it, it is very effective for exercising the chest, arms and back. There is no need to limit how many times you do it at a time. If you don't, you will reach the limit of your body. That's enough.
Put your feet on the bed/chair and press your hands on the floor, that is, press your palms down, which increases the difficulty of pressing your palms and challenges the limits of chest muscles and arm muscles (equivalent to increasing the weight of dumbbells).
Don't be too hasty in doing this. Only by slowly pressing down and rising can we make a positive result. By stretching your arms (longer than the distance between your arms), you can focus on exercising your chest muscles.
6. Chair lifting
Exercise without equipment: put your hands on the chair cushion, straighten your feet forward and slowly lower your body. You can put your feet on another chair to increase the difficulty of exercise.
Step 7 bend your knees and step back
Exercise without equipment: stand upright with your feet together, and retreat your left foot until your right knee bends 90 degrees and your left knee almost touches the ground. Change your right foot. Say it again. Increase the difficulty: lower your legs for 2 seconds and keep your posture for 2 seconds when your knees almost touch the ground.
8. Tie the horse to the wall
Backed against the wall without the aid of instruments, the legs were separated to the shoulder distance, about 2 feet away from the wall. Bend your knees to let your back slide slightly, and hold for 10 second, then bend your knees until your back leans against the wall, and hold for 10 second in five postures. Intermediate difficulty: hold 15 to 20 seconds in each position. Advanced difficulty: hold each position for 30 seconds.