How to do a fitness program without equipment

Fitness is not only beneficial to our physical health, but also allows men to have enviable muscles. Fitness training without equipment is a popular fitness method recently. It is a good fitness method for many friends who like to exercise at home but don’t want to spend money but still want to exercise. So what are the exercises for fitness without equipment?

Back roll leg pull

Lie flat on the floor with your arms stretched straight up. Lift your feet up over your head until you can hold the toes of your feet with your hands. After holding for 20 seconds, hold the toes of your left foot with both hands. You can relax your right leg slightly. After 20 seconds, hold the toes of your right foot for another 20 seconds, and then slowly lower your body back to a lying position. Repeat until exhaustion.

Abdominal tightening and leg lifting

Lie on your back with your legs together and place your hands on your hips. Then use your hips as a fulcrum to lift your legs and upper body up about 60 degrees. Then slowly lower your legs without letting them touch the ground. You can also bring your feet together and lift them off the ground, then open your feet. Repeat several times. If you persist, you will have proud six-pack abs.

Side thigh pull

Stand with your legs as wide apart as possible, then squat toward your right foot, hold the toe of your right foot with your right hand, and the heel of your right foot with your left hand. Hold for 20 seconds, then slowly stand up and squat toward your left foot, doing the same movement, holding the heel of your left foot with your right hand. Repeat 8-10 times. Don’t underestimate this movement. Doing it regularly can not only build your thigh muscles, but also enhance your “interest in life”.

Waist-up rowing

It's called "land swimming," one of the Marine Corps' signature moves. This is a must-do exercise for men who want to shape their upper body into a toned shape.

Diving Push-ups

This is a modified push-up. In addition to building strong muscles, it can also strengthen the tendons and bones of the neck, back, waist, hips, and legs. Open your legs as wide as possible, spread your hands wider, and lie prone on the ground. Lift your hips and press your upper body down with force, but do not let it touch the ground. Hold your body with your arms straight for 20 seconds, then tilt your head back while bending your arms and raising your legs. Hold for a moment, then bring your body back to the push-up position, lift your hips higher while also holding your body up, and finally return to the ready position. Repeat 8-10 times.

Crouching

When doing this movement, you must do it in one go to achieve the best effect. Stand with your feet together. Squat down with your palms flat on the ground, kick your feet back, support your upper body with your hands, then bend your arms and keep your body parallel to the ground (keep your chest or knees from touching the ground). Hold this position for at least 20 seconds. Finally, bring your feet back to a squatting position and stand up slowly. Repeat 8-10 times.

Cross legs and twist

Sit on the floor, stretch your left leg, bend your right leg and cross it over your left leg, and hold your right knee with your left hand. Then slowly turn your body to the right and back (you can support your body with your right hand on the floor to maintain balance), and hold for 20 seconds when you reach the limit. Repeat 8-10 times, then switch sides.

Hurdles Leg Stretch

Sit on the floor, stretch your right leg forward, and bend your left foot and place it under your hips. Lean forward slightly, hold the left foot with your right hand and push it backwards. Put your left hand on the right thigh to prevent the right knee from bending. Maintain the stretching state for 20 seconds, then gently relax. Repeat 8-10 times, then switch sides.

Bend over and raise your hands

Stand with your feet shoulder-width apart. Bend your body forward as far as possible and lower your head as far as possible. At the same time, clench your hands together, then slowly raise your hands behind your body to the limit. Hold for 20 seconds, then slowly release your hands. Repeat 8-10 times.

Pelvic cross-legged sitting

Sit on the ground with your legs bent and soles of feet together, and hold your toes with your hands. Use your head to push your upper body forward and downward slowly until it reaches the limit. Hold for 20 seconds, then slowly return your body to the ready position. Repeat 8-10 times. This exercise can be used as a warm-up before intense exercise. Although this action is simple, it helps reduce sports injuries.

Do you think the above actions are simple? But if you can persist in doing these complete movements, then having enviable muscles is just around the corner. In short, the key to exercise is persistence. Men, take action now to achieve your perfect body.