Many people love fitness, and fitness also has many benefits, but fitness should also master the correct methods and carry out scientific fitness in order to achieve the expected results. The wrong fitness methods often have no effect, and can also cause harm to the body. So, what are the most correct and scientific fitness methods? Come and have a look with me! I hope it helps you.

Fitness without equipment 1 1. Fitness with equipment

Method 1: Exercise without equipment.

1, jogging. Jogging is the most economical and practical way to keep fit. Jogging is a unified sport. Don't rush or slow down. I feel refreshed after sweating and run out for half an hour every day!

2, supine curl. We often do sit-ups. Sit-ups are different from sit-ups. Put your hands on your sides or cross your chest, and get up half-way. This can exercise your abdominal muscles well.

3. High-five push-ups. Similar to ordinary push-ups, you can clap your hands during the process of bending your hands, which can better exercise your chest muscles and biceps brachii.

Method 2: Equipment fitness

1, dumbbell fitness method. Dumbbell fitness is increasingly becoming the first choice for fitness, which is more suitable for otaku fitness. Buy a pair of two or three hundred yuan online. Dumbbell fitness can be the key to the whole body, here is a dumbbell fitness video tutorial.

2, roller fitness method. This is mainly to exercise your abdominal muscles and lose your small belly. I believe it will be favored by many people. There are two main methods. One is kneeling, kneeling on the ground with both legs, holding both sides of the roller with both hands and stretching forward. It was difficult to stretch fully at first, but then I got used to it and took it back. The other is standing, standing, holding both sides of the roller with both hands, leaning forward, the roller first touches the ground, stretches forward, then recovers and then stands up.

3. arm exercises. Put your hands on the safety belt of your arm, and hold your arms by your sides. You can do three groups of twelve, and hold your hands forward or backward.

4, riding fitness. Invite three or five friends, ride together, travel healthily and feel comfortable.

5. Fitness in the gym. This great advantage is that the atmosphere, guidance and equipment are relatively complete, but it is a bit expensive.

Second, the boys' fitness methods

1, Dumbbell: Dumbbell is the best tool to exercise arm muscles. Dumbbells are a very helpful tool if you want to exercise muscles or keep fit. For example, doing dumbbell lifts can exercise biceps brachii, and if you practice side lifts, you can exercise shoulder muscles. And exercise in cycles every day, and you can't think of exercising.

2, horizontal bar: If there is a horizontal bar, it is a better auxiliary tool, and using the horizontal bar is to do some pull-ups, exercise back muscles, and also have an auxiliary effect on arm muscle exercise.

3. Push-ups: Push-ups are the most familiar fitness method. It doesn't need much technical content. It can be said that this project is the biggest exercise for the development of chest muscles, but it is required to be in place when doing push-ups, so that the shoulders and arms are flush and then get up. Your ass can't be too upturned.

4, sit-ups: This is a kind of exercise for human abdominal muscles. Some people say that sit-ups can lose weight, which is nothing more than the process of abdominal fat slowly becoming muscle contraction. If you want to exercise your abdominal muscles, sit-ups are good exercise. Oh, you need to do more groups every day, but each group should not exceed 20.

5. Squat up: This name also vividly describes this action. Whether standing down or standing up, it is very useful for assisting abdominal muscle exercise, which has the greatest effect on leg muscles and will make your legs more powerful.

Third, freehand fitness movements, rapid muscle exercise!

Action 1: local side jump

1, exercise method

(1) Take a preparatory posture, with hips pushed back and knees slightly bent.

(2) Jump off the floor with your right foot and swing your arms to the left.

(3) Pause for a moment after the left foot hits the ground.

(4) Change your left foot and jump off the ground, and swing your hands to the right. When your right foot touches the ground, don't touch the ground with your left foot. Jump repeatedly with your feet.

2. Exercise frequency: do your best within 30 seconds.

Action 2: The dumbbell goblet extends and squats.

1, exercise method

Action A: Hold one end of the dumbbell with both hands, so that the dumbbell is in the vertical direction, and the four feet are open at shoulder width.

Action B: Tighten your abdominal muscles, push your hips back, and curl up so that your thighs are parallel to the floor.

Action C: (1) Keep your posture, push the dumbbell forward with both hands, and keep your arms completely straight and parallel to the floor. (2) Pull the dumbbell back to your chest and get up and stand. The above is a set of actions.

Action 3: Spider-Man push-ups

1, exercise method

(1) Push-up posture, which is a straight line from head to ankle.

(2) Press down, lift your right foot at the same time, and stretch your right leg forward, so that your knee can touch your elbow as much as possible. Return to the starting position and lift your left foot.

2, the number of exercises: the legs take turns to do 5-6 times each.

Action 4: seesaw

1, exercise method

Action a: put the towel on the floor, put your toes on the towel, and lie flat, with your forearm against the floor and your elbow directly below your shoulder.

Action b

(1) Reduce abdomen, clamp gluteal muscles, push your body backwards with your arms, and slide your toes backwards on the towel.

(2) You will feel nervous in your core muscles and then pull your body back to the starting position. The above is a set of actions.

2. Exercise times: 8- 10 group.

Complete these four groups of actions in one breath, which is a cycle. You can rest for 60 to 90 seconds between cycles, and complete as many cycles as possible in 15 minutes, the better.

Four, seven indoor fitness methods recommended

1, Tik Tok Fitness

This trembling action can be performed on the bed or floor at home. Drink a cup of cold water first, lie on your back on the bed (or on the floor), the pillow should not be too high, and your hands and feet should be flat naturally. After standing still for one minute, slowly raise your hands, keep your feet upright, and form a 90-degree angle with your body. Then gently shake your limbs at the same time for 3 ~ 5 minutes each time, once in the morning and once in the evening. This trembling exercise can promote blood circulation and help to treat headache, hypertension, heart disease, gastrointestinal diseases and back pain.

I suggest that this method can bear great pressure on the waist and abdomen at the beginning of exercise, so don't exercise for too long. At the same time, don't think that the action is simple, speed up the frequency of body movement!

2, squat fitness

Hands akimbo, feet shoulder-width, eyes straight up, knees slowly squatting, heels off the ground, center of gravity on toes, and at the same time, say "ha" in your mouth and spit out the foul air in your abdomen. Inhale when you stand up and stay in your abdomen, thinking that you have inhaled fresh air into your abdomen. You can practice 2 to 3 times a day, about 30 times each time. You can see the effect as long as you practice for a week.

I suggest that this kind of exercise must be repeated slowly, and middle-aged and elderly people can also take a semi-squat posture.

3, step fitness

Our indoor floor tiles are generally 60 cm square, so we can make a big fuss here, which experts call "stepping on the spot". There are many kinds of this kind of exercise, such as jumping on one foot, jumping forward one by one, or jumping in a "sky" shape, which can be described as various. You can jump in a variety of ways, as you like. In addition to "jumping", you can also "walk" or "run", or step by step, or step by step, depending on your age or physical strength.

I suggest: when stepping on the grid, the clothes should be light, the shoes should be soft, the movements should be coordinated, not too intense, especially to prevent the ground from slipping to avoid accidents.

Step 4 Sit flat and stretch forward

Take off your shoes and socks, sit on the floor, straighten your legs forward and put them flat together, with the heel distance of 13 cm, put your feet against the wall, stretch your hands forward and try your best to touch the wall. Be careful not to bend your knees, don't be too strong, and try to relax your muscles for 5 seconds. This set of movements can exercise the flexibility of the spine, hips and legs. Helps avoid back and leg injuries.

Step 5 push-ups

This action is different between men and women. /kloc-Women and children under the age of 0/0 should land on their knees, with their calves tilted, their heads straight to their knees, their palms flat, their fingers forward, and support the ground under their shoulders, with their palms shoulder-width apart. Then touch the ground with your chest and hold it up with your arms until your arms are straight. /kloc-The movements of boys and girls above 0/0 are basically the same, except that the knees should leave the ground, the whole trunk should be in a straight line, and the toes should touch the ground. This action can exercise the strength and endurance of upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.

Step 6 jump for three minutes

Put a small bench or a bundle of newspapers on the floor, the height is about 30 cm. First put your right foot on the bench, your left foot on the ground, and then switch places with your feet at the same time-your left foot on the bench and your right foot on the ground, and do this alternately, 24 times a minute. This method can exercise the heart's response to continuous activity and reduce the risk of heart damage.

Step 7 curl up and sit up

Cross your arms tightly on your chest, bend your legs, keep your heels 30-50 cm away from your hips, put your feet flat, hook your toes on the bottom of the furniture and lie on your back; When you get up, your torso and head lean forward and try to touch the furniture that hooks your toes. Try to repeat without interruption within 1 minute. This action can strengthen abdominal muscles, avoid pain at the lower end of the spine and maintain a good posture.

The fitness method has no equipment 2 1 and flat support.

A fitness method without equipment? As long as there is a floor mat, support it with a flat plate every day, with a group of 30 seconds and a break of 30 seconds between each group, and a group will do about 6 groups. Plate support is to exercise the muscles of the whole body, and it is really good for the body to do it all the year round.

Step 2 sit-ups

We have done countless sit-ups since childhood. This exercise mainly exercises abdominal muscles, especially rectus abdominis, but it must be up to standard, otherwise it will easily cause back injury, so we have to stop trying.

3, roll the abdomen

Compared with sit-ups, the fitness method without equipment can exercise abdominal muscles better and does not hurt the back, so I also recommend it. You can do sit-ups and do simple belly rolls, but you don't have to get up. You can touch your ankle and go down.

4. Aerobic exercise

Aerobics is a very good way for girls to exercise. They sweat a lot and don't need strenuous exercise. Duoyan Zheng slimming exercises are recommended here. Exercise for about half an hour every day. It's really great.

5. Palm pressure

Boys who have served in the army without equipment will be familiar with push-ups. Don't marvel at it, it is very effective for exercising the chest, arms and back. There is no need to limit how many times you do it at a time. If you don't, you will reach the limit of your body. That's enough.

Put your feet on the bed/chair and press your hands on the floor, that is, press your palms down, which increases the difficulty of pressing your palms and challenges the limits of chest muscles and arm muscles (equivalent to increasing the weight of dumbbells).

Don't be too hasty in doing this. Only by slowly pressing down and rising can we make a positive result. By stretching your arms (longer than the distance between your arms), you can focus on exercising your chest muscles.

6. Chair lifting

Exercise without equipment: put your hands on the chair cushion, straighten your feet forward and slowly lower your body. You can put your feet on another chair to increase the difficulty of exercise.

Step 7 bend your knees and step back

Exercise without equipment: stand upright with your feet together, and retreat your left foot until your right knee bends 90 degrees and your left knee almost touches the ground. Change your right foot. Say it again. Increase the difficulty: lower your legs for 2 seconds and keep your posture for 2 seconds when your knees almost touch the ground.

8. Tie the horse to the wall

Backed against the wall without the aid of instruments, the legs were separated to the shoulder distance, about 2 feet away from the wall. Bend your knees to let your back slide slightly, and hold for 10 second, then bend your knees until your back leans against the wall, and hold for 10 second in five postures. Intermediate difficulty: hold 15 to 20 seconds in each position. Advanced difficulty: hold each position for 30 seconds.

Exercise without equipment 3No. 1 Leg lifting in situ

Practice: Stand up straight with your feet slightly open. Lift one leg hard, the opposite arm swings forward, and the same arm naturally swings back. Note that at least raise your knees above your hips and as close to your chest as possible. Lift the instep of one leg slightly downward and straighten it. When one leg is lifted to the ground (when the forefoot touches the ground), the other leg is lifted quickly, and the action point is the same.

Times: 40~50 times, or do it continuously for 30 seconds.

The second squat jump

Practice: separate your legs, shoulder width apart, gently support your ears with your hands, or hold your arms on your chest. Kneel and squat, then kick and jump quickly. Squat down quickly after landing and repeat the above actions. Note that, in addition to the initial squat, try to use only the forefoot to land on the ground after jumping up (like a model demonstration).

Times: 30 times, or 20 seconds in a row.

Third arm training

Practice: Turn your back to the chair and support your hands on both sides of the chair surface. The upper body is straight and the knees are slightly bent (greater than 90). Sit on your hips and bend your elbows at the same time. When your arm is basically parallel to the chair surface, keep this posture for 3~5 seconds. Then, straighten your arms and return to your original position.

Times: 10 ~ 15/ group, 2~3 groups/time.

Fourth, fancy push-ups

Exercise: The initial action is similar to push-ups, except that the distance between the two arms is larger (depending on the width of your chest, but the angle between the two arms should be greater than 90 as far as possible), and the fingertips of both hands point to the sides instead of the front. One arm bends and the body shifts to the same side at the same time until the other arm has enough space to be completely straight. Then pan to the other side and repeat the action.

Practice: complete one left and one right, and do 10~ 15.

Fifth place Burpees

Practice: This is a popular action, and the effect is quite amazing! First of all, you need to stand naturally, squat quickly and become a squat. Then, put your hands on the ground, jump your feet behind you and do a push-up. After that, jump up again, into a squat posture, and finally resume the original standing action.

Times: Try to finish 20 times at first, and then gradually increase.

Again, fitness is expensive. You can gain 5 pounds a week, but you can't build 5 muscles a week. You know, just like women lose weight. It's easy to get fat, but difficult to lose weight. So stick to it, man, and make women feel that you are attractive in all aspects.

No equipment fitness method 4 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.

Abdomen and leg lifts.

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.

Side-pulling thigh

Stand with your feet as wide 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. After holding for 20 seconds, stand up slowly, squat down to your left foot and do the same. Hold the left heel with your right hand and repeat 8- 10 times. Don't underestimate this action. Doing it often can not only exercise thigh muscles, but also enhance "life interest".

Single 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.

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, of course. Finally, return to the preparation posture and repeat 8- 10 times.

Squatting and standing

When doing this action, you must do it in one go to get the best effect. Stand with your feet together. Squat down, put your palms flat on the ground, kick your feet back, lift your upper body with your hands, then bend your arms and keep your body parallel to the ground (keep your chest or knees off the ground) for at least 20 seconds. Finally, retract your feet to form a squat posture, then stand up slowly and repeat 8- 10 times.

Cross your legs and twist your body.

Sit on the floor with your left foot straight, your right leg bent across your left leg, and your left hand should not touch your right knee. Then slowly turn your body back to the right (your right hand can be balanced on the floor) and hold it for 20 seconds when you reach the limit. Repeat 8- 10 times, and then do the other side.

Hurdle leg extension

Sit on the floor, straighten your right leg forward, bend your left foot and put it under your hips. Lean forward slightly, hold the left foot board with your right hand and push back. The left hand can be placed on the right thigh to prevent the right knee from bending. Keep stretching for 20 seconds, then relax slightly, repeat 8- 10 times, and then do the other side.

Bend down and raise your hand.

Stand with your feet shoulder-width apart. Bend forward as much as possible, keep your head down as much as possible, and put your hands together at the same time. Then, slowly raise your hands to the back limit for 20 seconds, then slowly let go of your hands and repeat 8- 10 times.

Pelvic sitting posture

Sit on the ground with your feet bent, your feet centered, and your toes supported by your hands. The head drives the upper body to press forward slowly until it reaches the limit. After 20 seconds, the body slowly returns to the preparation posture and repeats 8- 10 times. This action can be used to warm up before strenuous exercise. Although this action is simple, it helps to reduce sports injuries.

Does it feel simple to see the above action? But if you can consistently do these complete movements, it is just around the corner to have enviable muscles. In a word, exercise is the most important thing. Men should act quickly for their perfect figure.

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