Exercise without equipment 12 can be used by both men and women. Before strenuous exercise, you must do enough warm-up exercise. Exercise is good for enhancing human immunity. Active exercise is also a life attitude, and there are many ways to exercise. Understand that fitness without equipment 12 can be used by both men and women, so act quickly!
Both men and women can practice in 1 group, with a break of 30 seconds between each movement and a break of 1-2 minutes between each group. * * * Do 1-2 group.
1, one-legged side kick
Number of groups: each leg 15 times.
Exercise muscle groups: adductor and gluteal muscles.
Action points: abdominal tightening.
2, one leg balance type
Number of groups: 15 times
Exercise muscles: hips, legs, shoulders, triceps.
Action points: abdominal tightening.
3. Superman style
Number of groups: 1 min.
Exercise muscle groups: core, back, hips and shoulders.
Action points: inhale when lifting and exhale when putting down.
4. Alternate side lunges
Number of groups: 1 min.
Exercise muscle groups: abdominal muscles, core, adductor muscles, buttocks, legs, quadriceps femoris, shoulders.
Action points: the abdomen is tightened hard and the pace is stable.
Step 5 stretch your legs
Number of groups: each leg 10 times.
Exercise muscle groups: back, calf, hip and hamstring.
Action points: straighten your legs.
6. Back support alternately lifts legs.
Number of groups: each leg 15 times.
Exercise muscles: abdomen, core, arms, buttocks, hip flexors, quadriceps femoris and shoulders.
Action points: abdominal tightening.
7.superman twist
Number of groups: hands 15 times.
Exercise muscles: abdomen, core, back, buttocks, oblique muscles and shoulders.
Action points: abdominal tightening.
8. Reverse one-legged plank
Number of groups: hands 15 times.
Exercise muscles: abdomen, core, arms, hips, hip flexors, shoulders, triceps.
Action points: abdominal tightening.
9. Cross-legged boards
Number of groups: each leg 10 times.
Exercise muscles: abdomen, core, adductor, buttocks, oblique muscles.
Action points: Tighten the abdomen and breathe evenly.
10, alternating leg lifts and sit-ups.
Number of groups: each leg 15 times.
Exercise muscle groups: abdominal muscles, core muscles, hip flexors and oblique muscles.
Action points: the feet are adjacent, but not touching, and the abdomen is closed.
1 1, supine leg lifts
Number of groups: 15 times.
Exercise muscle groups: abdominal, core and hip flexors.
Action points: Tighten the abdomen forcibly, and inhale when your legs are lifted up.
12, side sit-ups
Number of groups: 15 times.
Exercise muscle groups: abdominal, core and hip flexors.
Action points: tighten the abdomen and keep the upper body straight.
Exercise without equipment 12 can be used by both men and women. 2 What kind of fitness method is fitness without equipment? Usually, we use a lot of fitness AIDS. Such as dumbbells, even fitness boards and so on. However, have we ever tried fitness without equipment? This kind of fitness can make our bodies get better exercise without any fitness equipment.
Fitness without equipment
Fitness without equipment is actually possible, depending on whether we wait for the situation to guide us. For example, we can use our own weight to exercise upper body muscles, which is almost the best way to exercise. We don't need to go to the gym. I hope everyone can master this knowledge when exercising, so that they can do better fitness without equipment.
Everyone who works out must have felt it. If you exercise in the right way, you will continue to feel it later. This is muscle soreness. "Nothing hurts, nothing itches" seems to be the law of fitness. As long as it is not the pain caused by ligament tearing and fracture, but the muscle ache caused by effective fitness, this is a good thing, because it means that the muscles have been fully exercised and need to repair themselves to achieve a stronger state.
However, even good things, if too sore, may affect daily work, study or life. So, how to deal with this soreness best? Fitness experts gave the corresponding answers.
From 12 to 48 hours after fitness, the so-called "delayed muscle soreness" appeared. This is because exercise causes slight tearing of muscle tissue, and pain is a signal that repair work is going on. You'd better rest for a few days. Through the feeling of pain, the body can inform the brain when it is suitable for exercise and when it should rest.
After reading the Knowledge of Fitness without Equipment, we may have a lot of knowledge and understanding of this kind of fitness without equipment. In fact, as long as you grasp the key points, you can still exercise at home. The hygiene skills for doing this are not bad. I hope we can take advantage of this situation to do fitness without equipment reasonably.