What are the home fitness methods without equipment？

1. Curl up

Cross your arms and hug your chest tightly, your legs are bent, your heels are 30-50 cm from your hips, the soles of your feet are flat, your toes are hooked to the bottom edge of the furniture, and your upper body lies back; Hooked furniture. Repeat as best you can for 1 minute without interruption. This action strengthens the abdominal muscles, avoids lower spine pain and maintains good posture.

2. Sit flat and stretch forward

Take off your shoes and socks, sit on the floor, stretch your legs forward and flat, close together, heels 13 cm apart, the soles of your feet against the wall, stretch your hands forward, try your best to touch the wall. Note that the knees should not be bent, the force should not be too strong, and the muscles should be relaxed as much as possible for 5 seconds. This set builds flexibility in the spine, hips, and legs. Helps avoid back and leg injuries.

3.3 minutes of stepping

Put a small bench or a bundle of newspapers on the floor, about 30 cm in height, first place your right foot on the bench, your left foot on the ground, and then switch positions with both feet at the same time – left foot on the bench, right foot on the ground, Do this alternately, 24 times per minute. This approach trains the heart’s response to prolonged activity and reduces the risk of heart damage.

4. Push-ups

This action is different for men and women. For women and children under the age of 10, they should land on the ground with their knees on the ground, their calves will be raised, their head should be kept straight from their knees, their palms should be stretched out, their fingers should be forward, and they should be placed on the ground under the shoulders. Then touch the ground with your chest, and then use your arms to prop up until your arms are straight. The movements of men and children over 10 years old are basically the same, except that the knees should be off the ground, the whole torso should be in a straight line, and the toes should be on the ground. This action can exercise the strength and endurance of the upper limbs, shoulders and chest muscles, which is conducive to maintaining a good posture and avoiding chest and hunchback.