Get in shape without going to the gym! 3 freehand workouts you can do at home

 Get in shape without going to the gym! 3 freehand workouts you can do at home

The friends around Ziqing are all very busy like me, so they often complain that they can't find time to exercise? Today I will solve your problems and share with you that you can actually train with bare hands at home. As long as you use small things at home to assist training, you can also have the same effect as training in the gym, and the point is that you don’t need to spend money and reduce commuting time Go to the gym!

WHAT IS FREEHAND TRAINING?

Unarmed training is like a mobile gym, allowing you to move wherever you go, and enjoy the fun of sports anytime, anywhere, because unarmed training does not need to use fitness equipment, it only needs to rely on limbs and your own body weight to achieve weight-bearing muscle strength Training, so some people call it "free weight training". For example, we often hear sit-ups, push-ups, sticks, etc. These are all free-hand training that can be done at home.

WHAT ARE THE BENEFITS OF FREEHAND TRAINING?

In fact, I think unarmed training is an entry-level model of fitness training. It can be said to be a foundation for heavy training, because unarmed training is relatively not that strong. It is better to train your muscle strength to a certain level before entering the gym. The following Benefits of Freehand Training

  It can be done alone at home: Unarmed training can usually be done by yourself with your body and limbs, and occasionally you can use walls or elastic bands to assist. Even the kettle and towel at home are good auxiliary equipment

  Anytime, anywhere is your gym: the advantage of free retraining is that it is not restricted by the environment and weather, so that you no longer have an excuse to say that you have no time to exercise haha

Save money and time to go to the gym: For me who is busy in life, I may not be able to go to the gym every day, but in fact, it is enough to do freehand training at home. It is so convenient and saves money, isn’t it killing two birds with one stone?

Improving body shape is easy to develop a good body shape: Don't underestimate the 10 minutes spent on training every day. You may not see results in a short period of time. After a long time, you will be proud of your body shape! In addition to enhancing our cardiopulmonary function and increasing our muscle lines, freehand training can also improve our posture, so that the whole person will no longer be hunched over and listless

WHAT SHOULD I PAY ATTENTION TO WHEN TRAINING INDEPENDENTLY?

As mentioned earlier, unarmed training is the basic skill of heavy training, because some people who lack muscle strength, if they rush to do more difficult heavy training, it is very likely that they will not be able to grasp the force point and cannot correctly use the muscles. Growing up or practicing in the wrong place, for example, you want to train your buttocks, but you accidentally train your legs to be very thick. In severe cases, it may even cause sports injuries

Don’t be in a hurry to evaluate your own ability: For beginners in fitness, starting with freehand training is one of the safest and most effective ways to exercise. Ziqing recommends that the first and most important thing for everyone is to evaluate your own ability and know your biggest muscles. Where is the strength, you can’t force yourself forcefully, otherwise the effect will be greatly deducted. At the beginning, you must take your time according to your personal ability, adjust your mentality, and then gradually increase the intensity.

It is more reassuring to have a yoga mat for protection: For self-training at home, if you can have a yoga mat, you can protect your safety and make you feel more at ease and comfortable when doing training. For example, if you are doing sit-ups If you lie on a hard floor, your body will feel oppressed, or if you do not have the protection of a yoga mat when doing stick poses, not only will your hands feel uncomfortable on the ground, but you will also feel uncomfortable if you suddenly lose strength and your body falls directly. relatively protective

It is safer to change into sportswear: put on light sportswear at home, not only can you move more freely without restraint, but the most important thing is to avoid sports injuries. Ziqing recommends that you can change clothes for freehand training at home Just wear a low-intensity sports bra

  Stretching before and after training is essential: before exercising, the muscles should be warmed up so that they are less likely to be injured. Stretching after exercising helps our muscles relax, and massage can also beautify the body lines

3 SIMPLE AND PRACTICAL FREEHAND TRAINING

1.           Kneeling push-ups: According to my personal experience, it is more difficult for girls to do standard push-ups at the beginning, because usually the strength of the hands is not enough, so you can start with kneeling push-ups and do it Pay special attention to knees landing on the ground, but the feet are suspended from the ground, so the effect will be better. Generally, I do 30 times as a group, and do 3 groups a day.

2.          Squatting against the wall: This method is similar to body squatting. It mainly uses the strength of the core, gluteus maximus, and thigh muscles. At the beginning, you will feel that your legs are very sore. Before Qing, it was because of this kind of hard support that I actually hurt my knee. Therefore, the principle of exercise is to do what I can, and gradually increase the intensity. Generally, I hold for 30 seconds as a group, and I do 3 groups a day.

3.           Bridge pose: Another way to train the core and gluteus maximus is the bridge pose. This movement looks very simple, but it has unexpected effects. If you feel that it is too easy to do, it is recommended to use elastic bands To increase the resistance, the effect will be doubled. Generally, I do 50 times as a group, and do 2 groups a day.