Now more and more people want to have a perfect body, but for one reason or another, they do n’t have the time and energy to go to the gym regularly. As long as the method is proper, you can achieve good results at home. The following is a recommended plan for freehand exercise at home, I hope to give you a little help.

 Plan one: push-ups

Push-ups are a must-recommend movement because although it is simple and easy to do, the effect of exercising on various parts of the body is really amazing. It can exercise the biceps, triceps, deltoid, trapezius, pectoral muscles of the arm, and also has a certain stimulating effect on the abdominal muscles and back muscles, so friends who want to gain muscle must not miss it, except normal For push-ups, we can also try wide-push push-ups, narrow-push push-ups, handstands, high-up push-ups, etc. There are many patterns and the effects are all first-class. Friends who are capable can try them all.

Plan 2: Squat

In addition to training the upper limbs, the lower body also needs to be exercised. If you are at home without auxiliary equipment, we can try squats. In fact, squats do not necessarily have to bear weights. If you carry weights, it is easy for the legs to get out of muscles. It ’s getting very thick, but it ’s not particularly good-looking, so we only need to use freehand when we squat, 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 3: Curly belly

In fitness movements, the movement of training the core muscle groups is always very important, so the waist and abdomen muscles can not be ignored, after all, they are a natural bridge connecting the upper body and the lower body, so if you want to exercise them, we can use the method of curling the abdomen. In fact, curling is similar to sit-ups, but doing more sit-ups will hurt the cervical spine and lumbar spine, and curling the belly perfectly avoids this problem and has higher safety.

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