Two fitness plans without equipment

The first plan is the following is the more difficult equipment-free training:

　　1: 3-5 sets of sit-ups (depending on the physical condition at that time), each group is exhausted.

　　2: 3-5 sets of horizontal bar forehand pull-ups (depending on the physical condition at that time), each group is exhausted.

　　3: 3-5 sets of push-ups (depending on the physical condition at that time), each group is exhausted.

　　4: After running around 3,000m in the morning, strength training is performed.

　　5: Exercise once the next day.

　　Six: At least 50 push-ups each time.

　　The key is persistence. If you want to have a good body and a good body shape, you must persist. Persistence

The second plan is the less difficult equipment-free training.

　　1. The human body is upward

　　This actually has a horizontal bar, of course, you can't use a horizontal bar. There will be a "rainproof platform" at the entrance of the main building. Grasping a corner of the platform, you can also make the human body upward. The human body upward not only exercises the muscles of the bi-head, but also has latissimus dorsi. Most people can't do a few, especially tall people. It's not because their arms don't have strength, but their arms strength and weight cannot be compared. For example, if Xiao Ming's weight is 120 kilograms and the arm strength is 60 kilograms, so that his hands are 120 kilograms, he can make the human body upward. Xiaohu's arm is also 60 kilograms, but his weight is 180, then it's very difficult for Xiaohu to make the human body upward.

　　2. Slanted push-ups  15 do two sets

　　The normal thing is flat push-ups, and slanting upwards means increasing weight load. Of course, it is best for you to stand upside down. This is to exercise your shoulders, triangles, dorsi and pectoralis major muscles, and slightly wear abdomen. The movement is actually very simple, but it is also difficult. The feet are higher than the head (for patients with hypertension who are prone to cerebral hemorrhage) start with 15, and do two sets. Add 3 from the third day of 15, and then increase the number every three days.

2 pages in total: Previous page 12 Next page