Nowadays, more and more people want to have a perfect figure, but for one reason or another, they don’t have the time and energy to go to the gym regularly. In fact, if you want to make your body perfect, you don’t have to use any weird equipment. , as long as you use the right method, you can achieve good results at home. Below I would like to recommend a freehand training plan for you at home. I hope it can be of some help to you.
Plan 1: Push-ups
Push-ups are an action that must be recommended to everyone, because although it is simple and easy to do, its effect on exercising various parts of the body is really amazing. It can exercise the biceps, triceps, deltoid muscles, trapezius muscles, and chest muscles of the arms. It also has a certain stimulating effect on the abdominal muscles and back muscles, so friends who want to gain muscle must not miss it. In addition to normal For push-ups, we can also try wide-gap push-ups, narrow-gap push-ups, handstand push-ups, high push-ups, etc. There are many kinds of tricks, and the effects are all first-class. Friends who are capable can try them all.
Plan 2: Squats
In addition to training the upper limbs, the lower body also needs to be exercised. So if we are at home without auxiliary equipment, we can try squats. In fact, squats do not necessarily require weight-bearing. If you bear weight, it is easy to grow muscles in the legs. It has become very thick, but it is actually not very good-looking. So when we squat, we only need to use bare hands. The movements are standard and the exercise effect on the lower limbs is very good. But friends with bad knees need to pay attention. Every time Don't do too much to avoid excessive wear and tear.
Plan Three: Abdominal Crunch
In fitness exercises, core muscle training is always very important, so the waist and abdominal muscles cannot be ignored. After all, they are the natural bridge connecting the upper body and lower body, so if we want to exercise them, we can do abdominal curls. . In fact, abdominal crunches are similar to sit-ups. However, doing too many sit-ups will damage the cervical and lumbar vertebrae. However, abdominal crunches perfectly avoid this problem and are safer.
Editor’s recommendation:
A collection of simple and effective freehand training movements
Detailed explanation of freehand training for fat loss, novices can learn it