Hit Tai Ji Chuan, do exercises, dance and jump rope.
In fact, sports don't need any equipment, but the conditions are high. As long as we can persevere and pay attention to methods, we will get twice the result with half the effort.
Question 2: How to exercise and lose weight at home without equipment? I suggest you download a p4p training method, which is very detailed. You can check it online. I've been using this, and I have all kinds of exercises for abdominal muscles and chest muscles. Hang in there.
Question 3: How to exercise indoors (without equipment) and the details of exercise. The premise of muscle growth is adequate nutrition. Your original diet maintained your present physique, but it didn't help your physical growth. To achieve muscle growth and body weight growth together, you must meet a condition, that is, the daily intake of calories is greater than the current situation, and there will be a surplus to continue to grow. Practice shows that if a normal person adds a bowl of rice and a few egg whites to each meal for half a year, he can gain more than ten or twenty kilograms. If he usually does weight lifting exercises, a considerable part of his weight gain is strong muscles. These are all amateur methods. Professional, eat at least 6-8 meals a day, with 6000-8000 calories. As far as food distribution is concerned, complex carbohydrates such as rice or noodles account for at least 55%, the rest is protein, and there are a few other minerals and trace elements. Protein is not suitable for excessive intake, because it will hurt the kidneys, but the intake of cereal carbohydrates such as rice must not be less. Without it or in short supply, the utilization rate and absorption of protein will be too low, and there is the problem of insufficient physical strength. The most troublesome thing is that when carbohydrates are insufficient, the human body will consume its own weight to provide energy after strenuous exercise, which will consume muscle cells and eventually become thinner and thinner, which is undesirable. Therefore, first of all, we must ensure that the intake of grain cannot be too small. How about some more grain? More grains will only get bigger, but fat will also increase. In addition, eggs and meat should be enough, but not too much.
Push-ups must be standard, but they are not suitable. Because when the palm of your hand is above your face, you exercise the upper part of the pectoral muscle, and when the palm is below your chest, you exercise the lower chest of the pectoral muscle. If the palm is narrow, you will exercise the triceps brachii more. This kind of push-ups with different postures is similar to chest muscle bench press during bodybuilding. What you said about how to exercise without tools is not a problem. You don't have a private gym. You can find something by yourself, such as a big backpack for mountain climbing, which must be thick enough, and then pile a lot of books and all kinds of quality things in it, so that the backpack is heavy and you can do push-ups on your back.
I suggest you pack a few dozen kilograms to more than one hundred kilograms with a mountaineering backpack. The specific weight should be measured according to your own weight. Generally, the weight borne by the palm should not be less than 1. 15 times of its own weight. After that, do 15 continuously, then do 15 after a rest, that is, 15 is a group, and finally do 4~5 groups. The last two groups can lose weight. Eat some high-energy and high-protein foods one hour before cooking, such as egg rice, paella, milk cereal and so on. To prevent muscle consumption caused by insufficient energy.
I won't say much about how to practice. Anyway, there are many videos and words on how to practice, and the key is diet. From now on, you should increase nutrition and increase the number of meals, which is a necessary investment. Without additional nutritional supplements, your physique will not improve. The existing diet only maintains your current body shape and does not play any growth role.
Question 4: Without other equipment, how to do aerobic exercise at home can be done in a well-ventilated place at home.
Hit Tai Ji Chuan, do exercises, dance and jump rope.
In fact, sports don't need any equipment, but the conditions are high. As long as we can persevere and pay attention to methods, we will get twice the result with half the effort.
Question 5: There is no fitness equipment at home and I don't want to go to the gym. How to do aerobic exercise to mop the floor, wash dishes, yoga, handstand, do push-ups, sit-ups and wash clothes? If it really doesn't work, I'll exercise. . .
Question 6: Can you exercise obvious muscles at home without aerobic exercise? Aerobic exercise is still recommended, because muscles need a lot of oxygen to oxidize organic matter during strength exercise, but aerobic exercise does not have to be carried out before strength exercise, and it can also be carried out at ordinary times to exercise cardiopulmonary function and muscle coordination. Only in this way can we greatly improve our strength training. Remember, aerobic exercise is the coordinated exercise of the whole body muscles, while strength exercise is the exercise of specific muscle groups.
It is recommended to do everything, but if you only pursue muscle mass, you can rely on strength, but it is easy to get hurt and the muscle coordination is not very good.
I hope it has certain reference value for you!
Question 7: What kinds of anaerobic exercises can girls do at home? Developed muscle volume? Girls should do aerobic exercise.
Question 8: If you want to exercise your abdominal muscles with a fitness program without equipment, I suggest you stick to aerobic exercise and strength training.
1. Insist on aerobic exercise (skipping rope, swimming, running, rock climbing, etc. ) At least 30 minutes a day, preferably running. Or run the stairs (as I do when it rains). The purpose of aerobic exercise is to burn subcutaneous fat. Remember that it only takes 30 minutes or more to take effect, because aerobic exercise within 30 minutes only consumes protein and water in your body, and does not consume fat.
2. Insist on sit-ups and exercise abdominal muscles. If you rarely do it before, it is recommended to do 50 yuan a day in the early stage and increase it later. This should be combined with running, because sit-ups can only exercise the elasticity, strength and lines of abdominal muscles. If you don't eliminate fat through aerobic exercise, the abdominal muscles will be invisible even if they are strong.
In addition, it is recommended to do more push-ups. This is an exercise that can be exercised in many parts of the upper body. Pectoral muscle, intercostal muscle, upper abdominal muscle, etc. And playing basketball requires a strong waist strength, and push-ups can be practiced at home.
If you are practicing your legs, squat down and practice your thighs. You can carry a bag with a certain weight to increase the effect. Jump more when your calf is fine. It is best not to use leggings sandbags in the market, because the effect is not obvious, and it is easy to make muscles droop and lines look bad after a long time.
I hope I can help you. I am a fitness enthusiast.
Question 9: It is suitable for anaerobic exercise at home without equipment. I happen to have a plan for unarmed muscle exercise for your reference.
1, time, 40-60 minutes at a time, don't arrange too much, practice muscles for one day, take a day off, and running during the break is conducive to muscle building and fitness.
2, practice items, in fact, you should know these items, but maybe you don't know their role in muscle practice.
Push-ups, 10- 20 in each group, set -6 group. Specializing in pectoral muscles, some people rely on it to develop a good pair of pectoral muscles.
Buckling and stretching of parallel bars, each group 10, 4-6 groups. This is definitely the triceps killer.
Pull-ups, (reverse grip), 5- 10 group, 3-5 group. Main biceps exercises
Pull-ups, 5- 10 group, 3-5 group, back muscle killer, your inverted triangle figure depends on it.
Sit-ups, 15-25 group, 4-6 group. Needless to say, this.
3, practice requirements, slow and not fast, the action should be standard, so the effect is good, practicing a few non-standard actions is not as good as the standard. This is crucial. Take a break between each group for 30-60 seconds.
The above plans are basically to exercise upper body muscles. As long as you can stick to it, all muscles are fine. Do you want it or not? Look at yourself.
Question 10: What exercises can the upper and lower bodies do to exercise muscles? Indoor, do sit-ups and lift the bell on the upper body without instruments, you can exercise your muscles, and you must persist to have an effect. You can run and cross your legs when you practice your lower body muscles, but it still works every day!