Teach you nine fitness moves without equipment. Sedentary office workers and student parties need to get enough exercise to make our bodies healthier. Except going to the gym to exercise with fitness equipment, some sports don't need fitness equipment. Here are nine fitness moves without equipment, so that you can exercise easily at home.
Teach you nine exercises without equipment 1 1, Spider-Man flat belly roll.
Correct posture: from the standard flat support posture, always keep the trunk straight; Lift your right foot, put your right knee close to your right elbow and stop; Slowly return to the starting position; Repeat the other side to complete 1 group. 12 group, with bilateral alternation of 1 group. 1 times 3 sets.
2. Crouching
Correct posture: feet open than hip breadth, toes slightly open, arms naturally droop; The torso is always straight, and the knees are aligned with the ankles; Kneel down slowly and put the weight on the heel; Go to the deepest place, stand up with your heels and return to your original position. Start slowly, speed up after mastering the essentials, improve heart rate and accelerate combustion.
3. dive bomber push-ups
Correct posture: from the "down dog style", the hips are raised high, the feet are shoulder-width apart, and the head is lowered to ensure that the body is inverted "V"; Bend the elbow to the ground, lower the chest to almost touch the ground, and tilt up to return to the "down dog style"; Pause for a moment and return to the standing posture of 1 group. 10 group has 1 set and 1 set.
4. Roll the abdomen on the side plate
Correct posture: starting from the standard flat support posture; Tilt to the left, raise your right arm to the sky, bend your elbow and put your right hand behind your head; Keep your right shoulder in a straight line with your right hand, and your hips are always raised; Bend your right knee, touch your right elbow, and start to roll your belly. 8 groups per side are 1 set, and 1 time is 3 sets.
5, straight knee bending and jumping
Correct posture: start from the standard push-up posture; Exert your abdominal muscles, jump with your feet together, support forward in a curved position, raise your hips, pause for a moment, and jump back to the push-up position. 1 group. Make sure your hands are firmly on the ground. 16 group has 1 set and 1 set.
6. Squat and jump
Correct posture: feet are shoulder-width apart, upright, and arms droop naturally; Straighten up and kneel down until your thighs are parallel to the ground; The metatarsal ball hits the ground, and the thigh pulls up and takes off like a spring; Squat and jump when landing. Make sure your knees are aligned with your toes and your body is straight. 20 groups were 1 group, and 1 time was 3 groups.
7. Wiper
Correct posture: from the prone position, the legs are raised at 90 degrees, and the arms are naturally abduction; Simulate the "wiper", swing your legs to the right, stop when touching the ground, swing to the left after a while, and then return to the original position to complete the 1 group "wiper" action. When you are stronger, your arms can be close to your body. 10 group is 1 set, and 1 time is 3 sets.
8. One-legged high hip bridge
Correct posture: the upper body is flat, the feet are flat, the knees are bent, the ankles keep a certain distance from the hips, the right leg is raised to the sky, and the right knee is pulled to the chest. This is the starting posture; Heel lifts hips. Make sure your right leg is as high as possible. Hang your hips for 30-60 seconds, slowly loosen your legs and switch sides. 1 group. 1 times 3 sets.
9. Standing bracket
Correct posture: start standing with feet shoulder width; Kneel down, lower your body and put your hands on the ground in front of you; Kick your feet back and put your body in a push-up position-straighten your legs, abdomen and arms; Then jump back to the original squat position quickly and continuously. 1 group. Jump as high as possible and repeat as quickly as possible.
Teach you nine fitness moves without equipment 2 1, push-ups.
Push-ups are a variety of sports. There are wide arm push-ups, narrow arm push-ups, diamond push-ups, kneeling push-ups, four-legged push-ups, one-arm push-ups, left and right push-ups and so on. Push-ups are mainly a kind of exercise to exercise the muscles of arms and chest, and also have a great test on the strength of human upper limbs. If you practice this action often, you will have enviable round arms and sexy chest muscles.
2, jumping movement
Jumping is a whole-body exercise, including many kinds. There are ordinary two-legged jump, one-legged jump, forward kick jump, skipping, opening and closing jump, forward lunge jump, lunge jump and so on. Jumping can not only exercise the whole body, but also help obese people. If you want to lose weight, jumping is essential. You know, jumping for half an hour every day is equivalent to jogging for half an hour.
Step 3 run
Running is the oldest sport that accompanies human beings. Running can be divided into sprint, middle-distance running and long-distance running. In addition, there are different classifications. Running at full speed can be used not only as anaerobic exercise, but also as aerobic exercise through jogging. Running is not only a mass sport, but also a sport that can exercise the whole body.
4, warm-up exercise
Be sure to do some warm-up exercises before exercise. Because when your blood circulates, your body is less likely to be pulled and lose its ability to exercise.
Warm-up exercise can not only exercise, but also prevent people from getting hurt. Warm-up exercise is meaningful as a very important exercise.
5. Crouching
Squat is an anaerobic exercise that tests human muscles and endurance. You need to squat down all over. Squat can not only bomb your endurance on a large scale, but also help your endurance last longer, and make your whole lower limbs stronger. Exercise the endurance of your lower limbs.