You can build a good figure without fitness equipment. Exercise is the basic way to keep healthy. In our daily exercise, regular exercise is beneficial to enhance our cardiopulmonary function. Some sports are not suitable for everyone. Let's see how to build a good figure without fitness equipment.

You can build a good figure without fitness equipment. In strength training, it is divided into weight training and self-respect training. In the gym, most people choose weight training because of equipment, but if there is no equipment, self-weight training is a very good choice. Many people worry that self-respect training can't produce a good-looking figure because of insufficient weight. In fact, many street fitness gods basically use self-weight training, and their bodies are not lost to those trained in the gym, so don't underestimate self-weight training. Proper movements can help you develop proud muscles and sexy body lines.

So, what is self-esteem training? What are the benefits of self-esteem training? Let's take a look together.

First, what is self-esteem training?

Self-respect training, as its name implies, is to achieve a certain training effect with the help of its own strength. No matter what exercise you do, you won't use any dumbbells, barbells and other fitness equipment to help you carry the load during the training. In other words, doing all the movements depends on your weight. Therefore, self-weight training is an important part of unarmed fitness. Then, some people will question that it may be difficult to build large muscles. But the advantage of self-weight training is that the muscles are natural and will not appear abrupt.

Second, what are the benefits of self-esteem training?

1, enhance your balance and flexibility.

Because in self-weight training, we can only use our own weight, and we won't use extra equipment. All kinds of machines used in the gym can help you keep your balance and exercise the right muscles during practice. But you can't use these assistive devices in self-weight training, and self-weight training is more flexible, supported and kept stable by ourselves, so that we can exercise the balance of use of all parts of the body without mechanical assistance.

2. Make it easier for you to stick to it.

When you train with your own weight, you won't have the power of equipment, and you won't carefully calculate how many calories you burned today. Therefore, in order to achieve your goal, sometimes you will train more, so that your body can get better training more easily. Therefore, self-respect training is easier to adhere to than training in the gym.

3. Greatly increase your strength.

When you train by your own gravity, all parts of your body will feel the pressure and gravity you bring. This kind of exercise in the gym is different, because when you exercise in the gym, you will use all kinds of equipment and then use all kinds of auxiliary forces to achieve your desired goals.

You can build a good figure without fitness equipment. It only takes 10 minutes every day, and you can do it with your own weight without buying training equipment. If you seriously implement this plan every day, you can see your body changes in a short time. It takes 10 minutes every day to see the changes in 28 days!

1, plank

PLANK, an action that is often ignored by everyone, is a common basic action in Pilates and yoga, also called "sticking", and is called plank support in the field of fitness. It is recognized as one of the most effective methods to train core muscle groups. You can train abdominal, back, shoulder and other muscle groups, focusing on the standard of posture rather than the time of support. Just remember to clamp your hips and tighten your core muscles so that your head, back and hips are in a straight line. It is recognized as the most effective way to train core muscles!

Step 2 push-ups

This movement is a training method that many people are familiar with. It belongs to anaerobic exercise and can improve muscle strength training. Mainly exercise triceps brachii, pectoral muscles, back muscles, deltoid muscles and abdominal core muscles. It is also a very good multi-joint exercise, and it is very popular because it can exercise with its own weight anytime and anywhere without specific venues and equipment. It is a very good multi-joint exercise!

Step 3 squat with bare hands

Squat is a classic movement of lower body training. The muscles trained are concentrated in quadriceps femoris, quadriceps femoris, gluteus maximus, calf muscle and abdominal center, and because nearly 70% of the muscles in the body are used, the fat burning efficiency is also excellent! The standard action of squatting with bare hands should be shoulder width or slightly wider. Put your hands forward, start the hip joint and sit back (imagine sitting back in the chair), keep your back straight, knees and toes facing the same direction, and squat until your thighs are roughly parallel to the ground.

The freehand squat with excellent fat burning efficiency is a classic action of lower body training!

4. Birds and dogs

This is a very basic core muscle group training action, which mainly emphasizes that the body can keep the core stable during the hip and shoulder joint movement. For beginners, it is a basic action to learn core stability. In this movement, the left knee kneels on the mat, the right hand supports the ground, and the right leg and left hand stretch back and forth, tightening the core and maintaining the neutrality and stability of the spine.

For beginners, this is a basic movement with stable learning core.

5, crossing the bridge (lying hip)

This action is a great self-weight exercise, which can be mainly used to train hip muscles and strengthen abdominal, back and thigh muscles. For office workers who have been sitting in the office for a long time, it is an excellent training to wake up the gluteus maximus that has been sleeping for a long time, and the operation is very simple. First, lie flat on the mat, with your knees slightly bent, your hands on your sides, your palms flat on the mat, and raise your hips as much as possible with the strength of your gluteal muscles.

People's demand for fitness exercise is not simply to lose weight and burn fat. The pursuit of body curve promotes the development of women's aesthetics. Good-looking weight data is no longer the standard. All kinds of career lines and tight and slender muscle lines are more interesting. Your figure curve can be used to train women's endless pursuit of beauty, perfect face and perfect figure. It can be seen that self-esteem training is worth your time to practice, and you will certainly gain the most confident and good figure.