Fat Loss Gym Workout Plan - No-Equipment Workout
. Squats work all the main muscles on their upper legs, including quadriceps (four muscles in front of their thighs), hamstring (muscles behind thighs between the hips and knee muscles), and gluter muscles (buttocks). For good squat form, you must keep your nucleus engaged and your spine straight. This will tone the muscles in your abdomen, sides and lower back as well.
- Start with your shoulders width or a little width.
- Reach your hands in front of you. You can also rest them behind your head.
- Bend your knees and hips as if sitting on a chair.
- Keep your vertical spine and neck with your chin level with the floor.
- Squatting as low as you can, leaving your weight for your heels.
- Slowly get up to return to the beginning.
. Planks are an entire body exercise. Planking works his back, shoulder, abdominal and oblique (side / trunk) muscles at once. If you are new on boards, you can modify them at the beginning and work up a full board as you get stronger.
- Lie with your arms on the floor.
- Keep your feet outstretched back and close together.
- Push your elbows and rest your weight on your forearms, keeping your back straight. Use your fingers to support your legs.
- Wrap your abdominal muscles while holding the plank. Try to stay in position for up to 30 seconds.
- Lower your body and rest.
. Experience these variations on planks as well:
. Extended Arms: Try a plank with fully extended arms and your flat hands on the floor.
. Modified Plank: Rest your lower body on your knees instead of your fingers.
push-ups are an old stand-by for fitness routines. When you make push-ups, you will use muscles in your arms, chest, abdomen, hips and legs.
- Begin in a plank position with arms extended to support your upper body. Place your palms against the floor. Keep your feet together.
- Lower your upper body, so your elbows are at 90 degree angle.
- Push back to complete a representative.
. Charges in push-up:
. Modified push-up: Rest your knees on the floor instead of using your fingers to support your legs.
. Wall push-ups: Rest hands on a wall, shoulder width. Keep your feet at one point and bend your elbows to bring the upper part of the wall of the wall, then push out.
Making a climb up on a high surface as a box or a ladder is an effective lower body exercise. He uses his hips and legs naturally, then increases the functional force. If you want to make more challenging, you can keep something pondered in your hands while doing this.
- Place an raised box in front of you or stay in front of a ladder.
- Under with one foot. Bring your second foot as if you were climbing stairs.
- Go back down one foot at a time.
- Repeat how many times you can before feeling fatigued.
