First of all, introduce our most common fitness method without equipment-squat. There are many kinds of squats, but the main purpose is to exercise the muscles of buttocks and thighs, so folding squats are recommended. Special attention should be paid to folding squats. Although you lean forward, you should still focus on your legs, otherwise you can't exercise your leg muscles only by the support of your arms. The interval of each action is 1-2 seconds, and a group is about 40 times.

Another common fitness method without equipment-push-ups. There are many ways to do push-ups, and the most common one is full push-ups (that is, doing push-ups on the ground). The main purpose of push-ups is to exercise the chest muscles and triceps brachii, so you can actually exercise without lying on the ground, that is, wall push-ups. Note that the distance between your feet and the wall is about 1m, which can be adjusted according to your height. 40 times in each group, with an interval of 2 seconds.

In addition, when doing push-ups, you can also use auxiliary tools to help you improve your difficulty or increase your fun.

Besides triceps brachii, pectoral muscles, thigh muscles and gluteal muscles, abdominal muscles are what you want to exercise most. In addition to regular sit-ups (suitable for women), we can actually use chairs to keep our feet off the ground to control breathing, inhale when straightening, and exhale when abdomen is closed. The action interval is 2 seconds. At first, it is suggested to do a group for about 20 times, and then add a lot slowly.

In addition, for sedentary friends, spinal exercise can greatly relax the body. A group of 20 times, the action interval is 2 seconds.

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Matters needing attention

The purpose of fitness is to exercise and achieve a healthy body state. Friends who have just started fitness, don't be impatient and don't exercise excessively.