Fitness without equipment

The student party , Holiday at home , I want to work out, but the gym near my home is too expensive （ School 4 Yuan a ）, In order not to let the whole body be too deserted during the holiday , Find some exercises without equipment to learn

【 No equipment fitness collection 】 A video of working out at home is enough （ A must-have at home ）byFitMen 66
Now I'm going to follow this tutorial to practice

chest 、 Arm exercises

push-up

• Don't move too fast , An action 3～5s It can stimulate the growth of muscles
• The core needs to be tightened all the way , Don't collapse or bow too much , The body should be supported like a flat plate , In a straight line , Tighten the abdomen , Hip clamping
• The angle between the big arm and the body is 45 Degrees or so
• 5 Group , Each group 8-15 Time

Push ups

• The key points are the same as push ups
• 4 Group , Each group 8-15 Time

Diamond push ups

• Both hands are in a diamond state
• The key points are the same as push ups
• Four groups , Each group 8-15 Time

Three head push ups

• Is difficult , Do it on your knees
• 4 Group , Each group 8-15 Time

Bench arm flexion and extension

• Don't leave your body too far away from the bench
• Be slow when you do it , The slower the effect, the better
• 4 Group , Each group 8-15 Time

back 、 shoulder 、 Hip and leg exercises

Y word

• Thumb always up
• Don't stoop , Keep the spine neutral , That is, the trunk of the body is in a straight line
• Tighten the core of the abdomen
• Don't shrug your shoulders as you move
• Move slowly , Suggest 3～5 second
• Three groups of , Each group 15-20 Time

T word

• Precautions and Y The words are the same
• Three groups of , Each group 15-20 Time

Xiaoyanfei

• Don't shrug
• Don't fall with your body completely on the ground , Keep a little bit in the air
• Tighten your abdomen
• Be slow , You can pause for a second or two when you reach the top
• 4 Group , Each group 8-15 Time

Lean over and lift sideways （ You can take two mineral water ）

• Keep the spine neutral
• No turtle back , Don't shrug
• Move slowly
• 4 Group , Each group 15-20 Time

Standing side lift （ You can take two mineral water ）

• Arms can be slightly bent
• Keep your body stable , Don't sway back and forth , Tighten your abdomen and hips
• Move slowly
• You can pause for a second or two at the top
• 4 Group , Each group 15-20 Time

Bent lift

• 4 Group , Each group 12-15 Time

Abdominal muscles 、 The core

Every move 30s, Don't rest after each action , Next move now

Plate support

• Abdominal muscles 、 The core 、 Tighten the hips
• Don't collapse your waist
• Stabilize the scapula , Don't get up

Voluminous abdomen

• The lower back does not leave the ground
• Exhale when you get up , Restore inspiration
• Slow down

Plate support

V Scroll belly

• Keep your feet off the ground
• Exhale when you get up , Inhale when the action is restored
• Move slowly

Plate support

Roll your belly and touch your feet

• Keep your back in the air all the way

Plate support

Alternating leg lifts

The tensile