I don t have any equipment, I ask for a fitness plan, a fitness plan at home, I don t have any fitne

It only takes 30 minutes a day to implement your cost-effective fitness program.

1.Jog for 2 minutes.

2.Stand with your legs hip-width apart and your hands on your hips.

Take a big step forward with your right foot and bend your knee until your right leg is parallel to the ground and your left leg is perpendicular to the ground. Hold for 3 seconds and switch to the other side. Repeat 15 times.

minutes of sit-ups.

minutes of push-ups, a minimum of 10.

Minutes of skipping rope.

minutes of half-squats. Stand shoulder-width apart with your legs apart, slowly bend your knees until your thighs are parallel to the ground, hold for 3 seconds, and then slowly return to the same shape. Repeat 15-20 times.

minutes of "flying birds". Bend your knees slightly, hold the dumbbells, and raise your arms outward to shoulder parallel.

8.Hold your right hand against the wall, stand with your right foot upright, and swing your left leg back and forth until it is 45 degrees to the ground, alternating. 1 minute for each leg and left leg.

After doing the above set, repeat twice.

There are many ways, and the key depends on whether you are determined or not. There are many ways to practice, such as common push-ups, sit-ups and so on. Both.

Anyway, when I exercise, I depend on the environment. If it's a grass, you can practice anything, as long as you can figure it out. Which practice method is the most tiring and effective.

The Eight Sections of Jin and the Five Birds are played once a day.

You can start with running, which can not only be plastic, but also exercise good physical fitness.

The triceps brachii on the arm can be slowly cultivated by doing push-ups, generally in groups of 20, do 5-10 sets, rest for 1-2 minutes between groups, and stick to it.

Push-up racks, sit-ups plus pull-ups will do the trick.

1. You need to control your diet. Three points of exercise, seven points of diet. Eating is very important, no matter how much exercise you do, if you don't control your eating, it won't have too obvious effects.

2. Do aerobic first, such as jogging for 40 minutes a day, you may not be able to stick to it at first, you can first do a brisk walk, walk for five minutes, run for five minutes, this kind of interval training, but must be guaranteed in 40-60 minutes, it will have an effect.

3. You have to have perseverance, it is a very hard thing, and many people can't stick to it after practicing for a few days. Some people may see the effect in 15 days, some people need 1 month, and everyone's physique is different. But as long as you persist, it will definitely have an effect.

The most powerful thing I have ever seen is to lose 40 pounds a month, and his practice is to run 8,000 meters a day, and his diet is very strict.

Hope you will succeed!

It's definitely not okay to have no equipment, the most basic dumbbells are a must, and it's best to buy barbells.

If you want to exercise your abs, it is recommended that you stick to aerobic exercise + strength training.

1.Stick to no less than 30 minutes of aerobic exercise (skipping, swimming, running, climbing, etc.) every day, preferably running. Or running up stairs (which I did when it rained) The purpose of aerobic exercise is to burn off subcutaneous fat.

Remember that it only takes 30 minutes or more to work, because cardio within 30 minutes only consumes protein and water in your body, etc., and does not burn fat.

2.Stick to sit-ups and work your abs. If you rarely do it before, it is recommended to do 50 per day in the early stage and increase it later.

This should be combined with running, because sit-ups can only exercise the elasticity and strength of the abdominal muscles, lines. If you don't work with aerobic exercise to get rid of fat, your abs won't be visible even if they're strong.

In addition, it is recommended to do more push-ups. This is an exercise that can be exercised in many parts of the upper body. Pectoral muscles, intercostal muscles, upper abdominals, etc. And if you play basketball, you also need to have strong waist strength, and push-ups can be practiced.

For leg training, squat to train the thighs, you can carry a bag with a certain weight to increase the effect. If you have a calf, you can jump more. It is best not to use leggings sandbags on the market, the effect is not obvious, and it is easy to make the muscles sagging after a long time, and the lines are not good-looking.

Hope it helps. I'm a fitness enthusiast.

I happen to have a freehand muscle exercise program here for you to refer to.

1. Time, 40-60 minutes each time, don't arrange too much, train muscles for a day, rest for a day, and run during the rest time is conducive to gaining muscle and maintaining body shape.

2. Exercises, in fact, you should know all about these items, but maybe you don't know their effect on muscle exercises.

Push-ups, sets of 10-20, 4-6 sets. Specializing in pectoral muscles, some people rely on it to train a pair of good pectoral muscles.

Parallel bars arm flexion, 10 per set, 4-6 sets, this is a triceps killer, absolutely.

Pull-ups, (backgrip), groups of 5-10, sets of 3-5. Focus on biceps.

Pull-ups, (positive grip, that is, palm forward grip bar) 5-10 in a group, 3-5 groups, dorsal sphincter killer, your inverted triangle body shape depends on it.

Sit-ups, groups of 15-25, sets of 4-6. Needless to say, this one. Or you can also practice tearing, but it is not recommended to do that at first, the intensity is too high, not suitable for beginners and minors, and it is easy to cause muscle strain.

3. Practice requirements, slow not fast, action to standard, so that the effect is good, non-standard action practice is not as good as the standard one. This is critical. Rest for 30-60 seconds between sets.

4. Rational use of the surrounding environment as equipment, such as parallel bar arm bending, you can support the edge of the bed with your hands, and practice on the stool with your legs, although the effect is not as good as the real parallel bars, but the early effect is still quite good. Pull-ups are practiced by using the door frame as a horizontal bar.

The above programs are basically practiced in the body muscles, as long as they can be persistent, their effects are no less than those of equipment exercises.

Protein supplementation.

Muscle growth is inseparable from protein, so there is a strong focus on protein supplementation. Generally, you can eat whey protein powder, chicken, beef, eggs, anyway, what is high in protein, eggs, four to five at a time, but it is recommended to eat only one egg yolk at a time, egg yolk This thing, eating too much, will be harmful to the body.

Okay, that's all for you, I hope it will help you.

Fitness without equipment Abdomen + lower back [a lot of dry goods].

I advise that a week's fitness plan doesn't work, and, for fitness, I personally think that everything still needs to be adhered to, and for the plan, it is not specified by others to be good, any plan needs to be based on your own life, if you are okay every day, this plan is very good, but if you are very busy, this plan needs to be combined with your own free time, so it is unreasonable for you to ask for a detailed plan like this, and I hope to adopt.

The flex arm extension can be replaced by two sturdy stools, the abdominal muscle exercises can be pushed, twisted and twisted, (instead of the abdominal muscle wheel), and the wall handstand can also be done with the curl arm extension, gradually increasing from low to high. The horizontal bar can find a crooked neck tree, and the branches ......True fitness is a tenacious determination, which has little to do with equipment, and with superhuman perseverance, you can achieve the fitness goals you are pursuing!

Monday to Friday, run five to ten kilometers every morning, come back after running and drink a cup of fresh freshly squeezed soy milk, and another one to two kilometers in the evening, drink some water but don't eat, before or after running, you can do pull-ups, push-ups, leg presses, group exercises, a group of twenty, divided into three groups. Saturday, Sunday if you have time to go to the gym to practice, take care that you stick to it for a month and you will see the effect, I would like to suggest, thank you.

Simpler, push-ups, dumbbell curls, crunches, all the muscles of the upper body can be exercised in place, push-ups shoulder and back triceps, wide shoulders and thick arms are trained, clothes are very stylish, dumbbell curls are exercised biceps, 20kg of smooth biceps is good, and abdominal curls are dispensable.

Push-ups, dumbbell curls, crunches alternate seven or eight sets, exhausted, I used to do 40 minutes before taking a shower, and went to bed after taking a shower. For amateurs, the simpler the plan, the better, because the simple plan is easy to form habits, and the more complex it is, the harder it is to stick to it, and it won't be long before you give yourself all kinds of excuses.

You go as planned, add a week, and go down.

Jumping rope is OK. And it's a pretty good sport. **It's fat loss, exercise** is not fast, but it is very scientific, it will burn a lot of fat, and it will not**.

Diets and medications** work quickly, but at the cost of health, and easily**, the risk of heart disease increases dramatically. But only fifteen minutes of exercise at a time, it burns off sugars, can't burn fat, and after half an hour of exercise, it will start to burn more fat, and the longer each exercise, the more fat you burn, because the main energy source of continuous exercise is fat rather than sugar. On the contrary, the energy source of instantaneous explosive exercise is sugars rather than fats, so this type of exercise is not beneficial.