Is it true that office workers are hopeless? In fact, you can try to exercise at home with your bare hands, which is a good way without large fitness equipment! It can also help you develop a perfect figure in a short time, at least it won't make you listless. Bare-handed fitness means that you don't need equipment, and you develop fitness entirely by your own hands. You can add a few small dumbbells at most to increase the weight and make the action more difficult.
No girl can resist the impact of perfect abdominal muscles. Every girl likes a man with abdominal muscles and can't resist a handsome guy with perfect muscles. So how can we practice the beautiful figure that belongs to men after work and practice a male hormone? There is no time to go to the gym, so it is better to try unarmed fitness at home. You can also be an abdominal god!
A. prone elbow flexion support
Plank is all the rage and is recognized as an effective way to train core muscles. It is not only a popular fried chicken in the slimming and fitness circle, but also deeply loved by celebrities from all walks of life.
On the basis of flat support, this movement changes the posture of the arm, bends the elbow to practice the muscles of the arm, back, buttocks and legs, so that the body can get rapid energy consumption during exercise, and the excess heat can be slowly consumed during elbow bending practice. It usually takes 20 seconds to practice. Let's see how long you can hold on!
Lie prone, with your hands straight to support your body, with your toes on the ground and your legs, hips, back and shoulders in a straight line; Bend your elbows, press down, and put your arms at 90 degrees. Keep this action as long as possible, preferably for more than 30 seconds at the first time.
2. Static weightlifting
Don't lie down immediately if you really don't want to move after a busy day. You can try static lifting. As long as you hold a certain weight, it can also help you do recommended fat-reducing training, as long as you have two dumbbells with the same weight at home.
Stand up straight, hold a dumbbell in each hand, hold the whole country on your shoulders, and fix your position; Keep your shoulders open for more than 30 seconds, and slowly increase them for a few seconds every day; Stick to it for a month, and then you can practice the last movement.
3. Static weight-bearing squat
As the saying goes, you can't get up without squatting, so you must squat when you exercise. Static weight-bearing squats help to exercise the buttocks and make them round again. If you have ABS but no hips, your figure is not perfect.
Lift two dumbbells and bend your elbows on your chest; Squat, bend your knees, press your hips down, sit in a semi-sitting position, and keep your back straight; Hold for 30 seconds or more. Fitness depends on persistence, not fishing for three days and drying the net for two days. Getting up for half an hour every day can also help exercise. Why not?