Are sports-loving friends interested in five effective fitness methods without equipment? People who don't exercise regularly should pay attention to these points. Only moderate exercise can be full of enthusiasm for life. If you want to exercise yourself, you can consider this sport. Now share five effective fitness methods and skills without equipment.
Five effective fitness methods without equipment 1
Five most effective fitness methods without equipment
First, the abdomen and legs are lifted.
Lie on your back with your legs together, put your hands on your hips, then lift your legs and upper body up about 60 degrees with your hips as a fulcrum, and then slowly lower your legs, but don't touch the ground. You can also lift your feet off the ground together and then spread your feet. Do it a few times more. Perseverance, you will have a proud six-pack abdominal muscle.
Second, pull the thigh sideways.
The action of pulling the thigh sideways is simple, but it is not easy to operate. First of all, you should stand with your feet open as much as possible, then squat down to your right foot, hold the toe of your right foot with your right hand and the heel of your right foot with your left hand for 20 seconds, then stand up slowly, squat down to your left foot and do the same, and hold the heel of your left foot with your right hand for 8- 10 times. Don't underestimate this action. Doing it often can not only exercise thigh muscles, but also enhance "life interest".
Third, the rower.
The so-called "land swimming" is one of the signature actions of the Marine Corps. This is a necessary exercise for men who want to shape their upper body into bodybuilding lines.
Fourth, diving push-ups
This is an improved push-up, which can not only exercise strong muscles, but also strengthen the toughness of neck, back, waist, buttocks and legs. Spread your feet as far as possible, and spread your hands wider. Lie down. Hips are tilted, upper body is pressed down hard, but touching the ground is not allowed. Hold hands straight for 20 seconds, then head back, arms bent and legs raised. After holding for a while, the body retracts to push-ups, and the hips are tilted again, and of course they should be supported. Finally, return to the preparation posture and repeat 8- 10 times.
Five, back rolling leg pulling
Lie flat on the floor with your hands straight up. Lift your feet and bend over your head until your hands can hold your toes. After holding for 20 seconds, hold the left toe with both hands and relax the right leg slightly. After 20 seconds, keep the tip of your right foot for another 20 seconds, and then slowly restore your body to a flat posture. Do it again and again until you are exhausted.
How to prevent injuries in sports?
1, wear the right clothes to the right place, which is also very important for sports. Appropriate clothes can not only make your ability play better, but also prevent you from getting hurt.
2, do a good job of warming up, which many people know, but many people can't do. Everyone should pay attention to the importance of warm-up exercise. As long as warm-up exercise is done well, most injuries can be avoided. When we do warm-up exercises, we need to run and stretch our ligaments to prepare for exercise. It should be done longer in winter.
There are many ways to keep fit, such as fitness without equipment and aerobic exercise. There are also many suitable for us, but if you want to exercise without spending money, do you know how to do it? What exercises are effective? Learn six free fitness methods and unarmed fitness methods from me!
Six free fitness methods
1, walking for fitness
Exercisers can choose to exercise after sunbathing in the morning or evening. During the exercise, the body relaxes, the head is straight, the eyes look straight ahead, the arms swing naturally and the legs move naturally. The stride length is slightly larger than that of ordinary walking, the pace frequency is slightly faster than that of ordinary walking, the breathing is full of vitality and the rhythm is natural.
2. Walk backwards for fitness.
Walking backwards has a good fitness effect. You must have seen middle-aged and elderly people walking backwards in the park! We can walk backwards at night. It won't take long. We should walk 300-500 meters at a time, and the speed should be moderate. When walking backwards, the upper body should stand upright naturally, and don't lean back. The stride length should be smaller than that of normal walking. The sole of the foot should touch the ground first, and then transition to the whole foot. The swing arm should be coordinated with the pace. You can pay attention to the road behind you with the corner of your eye, breathe naturally, and don't hold your breath.
3. Climb stairs and exercise skillfully
When climbing up, stand upright naturally, don't pout your hips, push your feet hard, lift your thighs high and breathe naturally. When you go downstairs, you should be steady, not too fast, and beware of slipping when you step on the air. When exercising, you can climb four floors in one minute, that is, you can climb one floor in about one second. Generally, you can exercise for 5 minutes each time, 2-3 times a day, which can be combined with daily life.
Step 4 wipe the floor
It is estimated that girls wipe the floor more, and men are few! Don't think that boys don't have to do housework. In fact, male friends can also exercise their bodies and muscles while doing housework! Every week, I wash in a plastic bucket filled with vegetable washing water and crawl on all fours to clean the floor. This method especially exercises the arm strength, and the muscles in the back are also great. After a long time, there are horizontal grooves on the back and vertical grooves on the back, which is particularly beautiful.
5, take the big top fitness
Eating a big gyro can not only lose weight, but also lower blood pressure. Many people don't know what a big top is and how to top it. It's actually quite simple. The practice is to turn your back on the wall near the wooden door, put your arms on the ground and kick handstand, and stand with your feet on the door frame. Put the stopwatch on the ground in front of me in advance. I usually do 2 minutes 10 second at a time, several times a day.
Five effective fitness methods without equipment 2 fitness without equipment, also known as unarmed fitness, means that we do not rely on any fitness equipment for fitness training. Here are some ways to stay healthy:
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.