1, plate bracket
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.
Second, what to eat without equipment after fitness
1, key carbohydrates
What to eat without equipment after fitness? Carbohydrate is the priority fuel source for human body to prepare for physical activity, and it is also an essential part of athletes' training plan. Bread, rice, cereals, pasta, fruits and vegetables provide high-energy fuel for muscles, which can accelerate the supplement of muscle fuel after exercise. If you don't eat enough carbohydrates, you will be more likely to get tired. How much carbohydrates are needed depends on personal training and personal requirements. For athletes who train a lot, the daily carbohydrate demand is 6 grams to 10 grams per kilogram of body weight. For example, an athlete weighing 60 kilograms needs about 360 to 600 grams of carbohydrates every day if he trains for 2 to 4 hours every day.
2. Drinks are essential
What to eat without equipment after fitness? To get good exercise effect, drinks are essential. During high-intensity activities, the fluid in the body decreases, which will increase the possibility of heatstroke spasm, heatstroke failure or heatstroke. Drink drinks before, during and after exercise as part of your exercise plan. Get into the habit of drinking more drinks, even on days when you don't exercise. Water, sports drinks, fruits, vegetable juice or mineral water are all good choices. It is recommended to drink cold water or sports drinks during exercise, training and competition. Alcohol and caffeine dehydrate people, so they are not water-replenishing drinks. Drink 400 ml to 600 ml of drinks 2 hours before exercise, and drink 15 to 20 minutes every 150 to 350 ml during exercise.
3, low-fat meals
What to eat without equipment after fitness? If you want to take part in a running race or other races, you should have a low-fat and high-carbohydrate meal two or three hours before the race. Eat something that you are familiar with and easy to digest. Fruit, yogurt, bagels or a bowl of cereal are all good choices. If there is food in the stomach during exercise, blood will flow from the digestive tract to the muscles during exercise, leading to stomach cramps and stagflation. If you exercise on an empty stomach in the morning, you should have enough energy stored the day before to keep exercising for 60 to 90 minutes. If you find it inconvenient to have breakfast before exercising in the morning, you can eat some carbohydrate-rich snacks before going to bed the night before. If you exercise later in the day, and it has been more than 4 hours since your last meal, you should eat some snacks 45 to 60 minutes before you start exercising. Your food choices and preferences may be different, depending on the time you exercise, the exercise you engage in and the intensity of your exercise. You will soon know which food combination suits you best.