In fitness, there are a lot of fitness movements, and the purpose of each fitness movement is different. Moreover, in fitness movements, there are equipment and equipment. Some people will make fitness plans for better fitness. Some people still understand about home fitness plans without equipment. So, what does the entry-level version of a no-equipment home fitness program look like? Let’s take a look below!
1. Time
Time, 40-60 minutes each time, don’t schedule too much, train muscles one day, rest one day, running during the rest time is beneficial to building muscle and maintaining body shape.
2. Practice items
Exercise items, in fact, you should know all of these items, but maybe you don’t know their role in muscle training.
Push-ups, 10-20 per group, 4-6 groups. Specializes in training chest muscles, some people rely on it to build a good pair of chest muscles
Parallel bar arm extensions, 10 reps each, 4-6 groups, this is a triceps killer, absolutely.
Pull-ups, (underhand grip), 5-10 sets, 3-5 sets. Biceps training
Pull-ups, (overhand grip, that is, holding the bar forward with the palms of the hands) 5-10 sets, 3-5 sets, dorsal sphincter killer, your inverted triangle shape depends entirely on it.
Sit-ups, one group of 15-25, 4-6 groups. This goes without saying. Or you can also practice tearing, but it is not recommended to do that at first. The intensity is too high and is not suitable for beginners and minors. It can easily cause muscle strain.
3. Practice requirements
The requirements for practice are to be slow rather than fast, and the movements must be standard, so that the effect will be good. A few non-standard movements will not be as effective as one standard one. This is critical. Rest 30-60 seconds between each set.
4. Reasonable use
Make reasonable use of the surrounding environment as a toolFor example, if you use a machine such as parallel bars to extend your arms, you can put your hands on the edge of the bed and put your legs on a stool to practice. Although the effect is not as good as the real parallel bars, the initial effect is still quite good. For pull-ups, use the door frame as a horizontal bar to practice.
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