What are some equipment-free fitness plans?

Nowadays, many of our friends may not pay much attention to fitness. After all, not everyone of us has time to go to the gym every day. Does this mean we can't exercise in this situation? Actually, this is not the case. These reasons are not obstacles to prevent people from exercising. You can get a great body without any equipment, and the purpose of fitness is to embrace health, confidence and happiness. Everyone wants to have a great body that they always dream of. The editor has made a plan for everyone here. Follow the editor and read on.

1. Time: 40-60 minutes each time. Don’t arrange too much. Train your muscles for one day and rest for one day. Running during the rest time is beneficial for building muscle and maintaining body shape.

2. Exercise items. In fact, you should know all of these items, but perhaps you don’t know their effects on muscle training.

Push-ups, 10-20 per set, 4-6 sets. Specialize in training chest muscles. Some people rely on it to train a pair of good chest muscles.

Parallel bar flexion and extension, 10 reps per set, 4-6 sets. This is a triceps killer, absolutely.

Pull-ups (reverse grip), 5-10 per set, 3-5 sets. Biceps training

Pull-ups (with a straight grip, that is, holding the bar with your palms facing forward) 5-10 in a set, 3-5 sets. It is a dorsal sphincter killer, and your inverted triangle body shape depends entirely on it.

Sit-ups, 15-25 per set, 4-6 sets. This goes without saying. Or you can also practice the Ripper, but it is not recommended to do that at the beginning. It is too intense and not suitable for beginners and minors, and it can easily cause muscle strain.

3. The practice requirements are to go slow rather than fast, and the movements should be standard, so that the effect will be good. Practicing several non-standard movements will not be as effective as practicing one standard one. This is very important. Rest for 30-60 seconds between each set.

4. Make rational use of the surrounding environment as equipment. For example, for parallel bars, you can practice with your hands on the edge of the bed and your legs on a stool. Although the effect is not as good as that of real parallel bars, the initial effect is still quite good. For pull-ups, use the door frame as a horizontal bar.

The above is the equipment-free fitness plan customized by the editor for everyone! Those who want to exercise can try it. Fitness can help you have a good figure, but it also requires perseverance. Of course, how can you succeed without hard work? You must insist on completing it every day. If you take everything seriously, you will naturally reap unexpected rewards.