Aerobic exercise without equipment can help you reach a good figure. Many people will do some proper exercise with some equipment to keep healthy, but even without equipment, you can reach a good figure. I have collected and sorted out the relevant materials of aerobics without equipment to help you achieve a good figure. Let's have a look.

Aerobics without equipment can help you achieve a good figure 1 aerobics without equipment can help you achieve a good figure.

The goal of aerobics without equipment is to exercise muscles and joints in the simplest way, so that white-collar workers who have no time can relax and exercise after work, refresh their minds, exercise muscles and strengthen their muscles. It is required to do it three times a week without interruption between each action. When you do it, you should tuck in your abdomen, but relax your facial muscles. At the same time, you should control your breathing, count the number of movements, and control your breathing interval.

When you stretch your hands and feet, you feel the breath enter your body, just like lying on a big balloon, stretching and relaxing.

1, waist and hip twisting movement.

Stand with your feet together, put your hands on your waist, relax your shoulders, and twist your waist and hips clockwise for 5 times and counterclockwise for 5 times.

2. The shoulder arm moves around the ring.

Stand with your feet together, raise your arms to shoulder height to form a T-shape, palm down, and rotate your arms around the basketball circle for 20 times. Then do it 20 times with your thumb down and your palm back. Then turn the palm up 20 times and turn the palm forward 20 times. If you want to increase the difficulty, you can do this: stand with your left foot for the first 40 times and stand with your right foot for the last 40 times.

3. Hip and leg stretching.

Stand on the ground, bend over and try to touch the floor with your hands. One knee bends, the other stays straight, and the knees on both sides bend alternately. Pay attention to keep your feet flat on the ground and your head completely down. You feel that you are stretching your cervical spine with gravity, and your spirit is completely relaxed. That's 15 seconds.

4, back muscle strengthening exercise.

Stand with your feet together, knees slightly bent, upper body leaning forward, back straight, parallel to the ground as far as possible (if your back is not good, don't bend too low, do what you can). Keep your arms straight naturally, relax your elbows, then push your arms to your sides, parallel to the ground, rest for a while, then put them down and put your hands together. Do this 40 times.

5, lateral pressure movement.

Stand with your feet together, raise your hands above your head, grasp your left wrist with your right hand, lean down to the right, stand at the lowest point for 15 seconds, and then lean to the left.

6. Tiptoe exercise.

Stand with feet at an angle, heels together, hands akimbo. Then try to stand on tiptoe, put it down, stand on tiptoe, put it down, and repeat this for 40 times. This action exercises the calf muscles.

7. One-legged weightlifting exercise.

The preparation posture is the same as the previous action, with hands akimbo, toes and heels separated and standing together. Then raise your right leg as high as possible, keep it straight, keep it at the highest point for 2 seconds and then put it down. Lift the left and right legs 25 times each.

8. Physical exercise.

The standing posture of the foot is the same as the last movement, with two arms above the head and palms facing each other. While lowering the right arm, lift the right leg sideways so that the right elbow touches the right knee. Do it 25 times left and right.

9. Sit down and lift your legs.

Sit on the ground, hands behind your back, fingertips backward, elbows slightly bent, legs bent. Put your right foot flat on the ground and your left foot on your right leg. Try to sit up straight. The focus is on the feeling that the back presses against the left calf. To increase the difficulty, you can narrow the distance between your left leg and yourself. Hold still 15 seconds, and then do it with your right leg.

Aerobic exercise without equipment helps you get a good figure II. The best fitness exercise without equipment.

1 push-ups

Push-ups are a good training action to exercise pectoralis major muscles, and also a fitness action without equipment that we often come into contact with. When we are training, we can choose narrow push-ups or wide push-ups according to our own preferences. Do 50 push-ups every day, and you will see the effect after one month.

2. Crouching

Depth is a classic action for girls to practice peach hips, and every bodybuilder who needs hip shaping must have practiced squat. In fact, squatting can not only exercise the buttocks, but also reduce the weight and fat of the legs. Boys often train squats to improve their sexual function. It can be said that squat is a fitness action suitable for both men and women.

Step 3 pull-ups

Pull-ups, referred to as pull-ups, refer to suspension training that relies on our own weight to do work upwards. Pull-ups are mainly used to detect the development level of upper limb muscles and the strength of arms and waist and abdomen. Doing pull-ups often can exercise our latissimus dorsi and biceps brachii, and can also relieve back fatigue and soreness.

4, flat support

Plate support is a routine exercise to train abdominal muscles. Before the flat support training, keep prone and support on the ground with your hands and elbows. Keep your legs slightly apart, close together and straighten your back, keep your back in a straight line with your legs, and hold your head up and hold your chest high. On the surface, flat support is a very simple training action, but in fact, his training is not generally difficult, and it is difficult for ordinary people to persist for more than 2 minutes.