Movements of the classic no-equipment fitness program: sit-ups, push-ups, pull-ups, frog jumps, etc.
Muscle Net Tips: You must move your body well when doing the following exercises, otherwise you will be easily injured.
The first plan, The following are more difficult Equipment-free training:
1: Do 3-5 groups of sit-ups (depending on your physical condition at the time), reaching failure in each group.
2: Do 3-5 sets of overhand pull-ups on the horizontal bar (depending on your physical condition at the time), reaching failure in each set.
Three: Do 3-5 groups of push-ups (depending on your physical condition at the time), reaching failure in each group.
Four: After running about 3000m in the morning, do strength training.
Five: Exercise every other day.
Six: Do at least 50 push-ups each time.
The most important thing is persistence. If you want to have a good body and a good figure, you must persist, persist
Second plan, < span style="color: rgb(255, 102, 0);"> The following are less difficult equipment-free exercises, Organized by muscle mesh.
1. Human body upward
This one actually has a horizontal bar. Of course, you don’t have to use a horizontal bar. There will be a "rainproof platform" at the entrance of the main building. Grab a corner of the platform and you can also do body upwards. Human body upwards not only exercise the muscles of the biceps. , and also the latissimus dorsi. Most people can't do a few, especially tall people. It's not because their arms have no strength, it's just that the strength of their arms cannot be compared with their weight. Let’s use this analogy. If Xiao Ming’s weight is 120 kilograms and his arm strength is 60 kilograms, then his hands 120 Jin, he can do the human body upward. Xiaohu's arms are also 60 kilograms, but his weight is 180, so it is very difficult for Xiaohu to do the human body upward.
2. Incline push-ups 15Do two groups
The normal push-ups are lying down, and the incline push-ups increase the weight. Of course, it is best if you can stand on your head. This is to exercise the shoulders, triangle, and back.Broad and pectoralis major, with a little belly. The action is actually very simple, but also relatively difficult. Keep your feet higher than your head (forget about hypertensive patients who are prone to cerebral hemorrhage). Start with 15 exercises and do two sets. From 15 pieces, add 3 pieces on the third day, and then increase the quantity every three days.
Note: Do not tighten your abdomen, be sure to maintain a balanced state, and keep your head looking forward. Maybe the brain is congested, so don't be particularly pushy. When you stand up from a push-up, it's not your brain that's exerting force, but your shoulders and arms that are exerting force. Otherwise, at first glance, your face will be red from suppressing it, your blood vessels will burst, and you just won’t be able to get up.
3, Leapfrog 50Everyone4Group
This can generally be done anywhere, so there is no need to explain it in detail.
4, Sit-ups 30,
Opened by30Start with 5 and do 200 after three days. If it exceeds 200 pieces, increase the weight.
When it comes to sit-ups, I have a certain opinion. There are many kinds of sit-ups, including hanging ones, inclined ones, and lying ones.
In fact, there are many types of flat-lying ones, and the hanging ones are power-type and can increase the weight. The safety factor of lying flat is high and it is impossible to increase the weight. The muscle effects are the same, but the strength is different. After all, the power of the hanging type is far greater than that of the flat type.
The slant-up type is a combination of the two, but it requires special conditions, that is, a tilted board can hang the feet on it.
Types of lying-down sit-ups:
Stay still with your upper body, grab anything behind you that can support your body, and lift your feet vertically from a flat position, as high as you can, keeping your abdominal muscles tight. Then put it back.
Double-joint sit-ups
First lie down, then raise your legs and upper body, with your buttocks as the center of gravity, and your hands and feet touching together.
Pedal type
Lie flat on your back, bend your arms, lift your left leg, and touch the knee of your left leg with the elbow joint of your right arm. Then put it back and touch the knee of your right foot with the elbow joint of your left arm again. This is once. It is best to complete two movements in three seconds. Best results. (I like this move better. It looks very simple, but usually you will feel some pain in your abdomen after 12-15 months. It is highly recommended) 25 starts, and will be increased by 5 after three days. And so on.
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