Many people think that they can't finish sports without going to the gym, and there are no equipment at home. It is impossible to slim themselves down. This idea is actually wrong, and it is simply self-deception. People with this idea, even if they go to the gym, will find more reasons to deceive themselves. If you are determined enough to make yourself thin, you can exercise anywhere, instead of obsessing about the equipment.

In fitness, as long as there is proper open space, you can complete training, exercise and lose weight. There are many ways to keep fit now. In fact, you can make yourself thinner without equipment. Let's talk about six groups of efficient unarmed training movements. Do not need to use any training equipment. As long as you keep practicing, you can lose weight at home!

The first group of movements: the movement is very simple, that is, simply running in place. In practice, our hands and feet run alternately in the same place. In training, our feet should be strong, not soft.

Train 4 groups for 20~30 seconds.

The second group of movements: stand up straight first, and then jump alternately with your bow and legs. After jumping up, squat down until your knees bend 90 degrees, alternating between the two sides.

Train 4 groups for 20~30 seconds.

The third group of movements: The third group of movements is the push-up training we often do. When practicing, you can exercise on your knees or use traditional training. Be careful not to cut corners during training, do the most standard movements, and keep your chest close to the ground.

Training 4 groups, each group insisted on 12~20 times.

The fourth action: the name of this action is Bobby Jump. When practicing, first do a prone position, hold your hands straight, and then get up and jump. When training, the pace can be faster, not slower.

Train 4 groups for 20~30 seconds.

The fifth group of movements: you can find a small stool or trainer in front of the table, support your body on your stomach in an inclined posture, then swing your feet left and right, and train your abdomen and feet at the same time.

Train 4 groups for 20~30 seconds.

Group 6: We can find something with steps instead of obstacles. Find the right rhythm, then jump left and right, and follow the rhythm with your hands.

Train 4 groups for 20~25 seconds.

Finally, I would like to remind you that you should stretch before you start exercising, so that your muscles can relax before you start exercising formally. Don't start intensive training without doing anything, which will make our muscles easily strained. The same is true after training. Doing some stretching massage can relieve the tension of our body muscles.