The No-Gym Workout
1/23
get healthy at home
You don't need gym equipment to get in shape. Your own weight and gravity can do the work, and you'll do it with these 15 moves. Talk to your doctor first and stop if you have pain. You are trying your best!
2/23
cut a tree
Here, your entire upper body, including your abs, undergoes a muscle-shredding workout. Start with your feet hip-width apart and your knees slightly bent. Place the band over your head and lean your torso toward the band over your shoulders. Pull it to your opposite hip and rotate it slightly. go back slowly.
3/23
row of tubes
This move engages all the muscles used in pullups as well as all core muscles. Straighten your arms and grasp the handle with the hose taut. Pull the handle forward and lean back slightly. Bring your shoulder blades back together and focus on bringing them together. Pause and slowly return your arms to the starting position without bending forward.
For security reasons, do not sit down. Torn or loose straps increase the risk of falls.
4/23
fat burning circuit train
Want to burn fat fast? The Rapid Fire Circuit turns strength training into a calorie-burning cardio workout. ''If your goal is weight loss, use light weights and high reps,'' says Pete McCall, an exercise physiologist at the American Council on Exercise.The circuit includes push-ups, pull-ups, and crunches. after which he can jog for 2 minutes. Repeat or alternate another circuit of bicep curls, dips, and overhead presses to target smaller muscles.
5/23
raising
Pull-ups work the muscles in your arms and back to great effect. The palms work not only the back, but also the biceps. Grab a pull-up bar and cross your legs to stabilize your lower body. Slowly pull yourself up and bend your elbows until your chin is level with the bar. Pause, then slowly return to the starting position. repeat.
6/23
wide grip push up
The wide grip makes your chest muscles a little stiffer. Place your hands on the outside of your shoulders. To get the most out of this push-up or pull-up, you need to work your core, hamstrings, and glutes. ''When lifting, remember to grab the floor with your hands to activate the large pectoral muscles,'' says McCall.
7/23
refuse to do push ups
This challenging push-up can raise your shoulder strength a few notches.Getting into a standard push-up:
Your hands should be slightly wider than shoulder-width apart, fingers pointing forward, elbows slightly bent, and eyes facing the floor. Then place your feet on the back step, chair, or bench. Keeping your body in a straight line, tighten your abs, bend your elbows, and lower your chest toward the floor. Push back to starting position.
8/23
power jump move
Professional athletes train with jumping jacks and other explosive moves to build strength. It helps basketball players jump higher and tennis players reach the ball faster. Jump training, also known as plyometrics, is not for beginners or those with joint problems. But good strength and balance can improve your game. Try adding plyometric exercises to your training once or twice a week.
9/23
squat
Rock her hips back and forth until her heels are off the floor. Explosively swing her arm over her head while straightening her leg. Flatten her back and make a straight line from her toes to her fingers. Land gently on her feet and bend over to absorb the impact.
10/23
jump lunge
Try this advanced move on soft ground like grass. Extend your left leg forward and your right leg back, and sink into a lunge position with both knees bent 90 degrees. Swing your arms back as you jump to add strength, and use your arms for help when needed. Keep your back straight, eyes forward, and engage your abs. Switch legs in the air, land slowly, and return to the lunge position. Rest after each set. 11/23
how to lose belly fat
To lose belly fat, you need to follow a full-body exercise program that builds lean muscle throughout your body. Muscle burns calories even at rest. So more muscle helps melt fat everywhere, including your stomach. The best plan is to make cardio, strength training, and healthy eating part of your daily routine.
12/23
Split squat with biceps
Place your right foot on the steps, steps, or chair behind you and rest your weight on your bent left leg. Keep your head up, your eyes facing forward, and the weights at your sides. Very important:
Keep your front knee just above your ankle. Then bend your front knee and slowly lower your hips. Straighten yourself back up and pull the weight toward your shoulders, but don't twist your arms as you lift. Do all reps and switch legs. 13/23
single leg hamstring blaster
Strong hamstrings give strength to your legs. To load these muscles, lie down on a chair or stairs, bend your knees to his 90-degree angle, and put your heels on. Cross your ankles on the opposite thigh just above your knee. Then raise your hips as high as you can, keeping your back straight - don't arch.Pause at the top, slowly lower your hips back to the floor and repeat. switch legs
14/23
chair dip
This simple move will tighten the back of your arm. Sit on the edge of a step or chair, palms on either side, and knees bent at 90 degrees to him. Then move your hips forward, away from the step, until your hands support your weight. Slowly lower your body, keeping your back close to the step. Bend your elbows until your upper arms are parallel to the floor. Gently push back and repeat.
15/23
double chair dip
To really challenge your triceps, place two chairs facing each other. Sit on one end and place your palms on either side of your hips. Straighten your legs and place your heels on the opposite chair. Slide down until you can support your weight with your hands. Bend your elbows and slowly lower yourself until your upper arms are parallel to the floor. Keep your back close to the chair behind you. Gently push back and repeat.
16/23
do you like the handle?
Want a slim waist? The best way to lose weight is a healthy diet and plenty of exercise. Movements such as chopping wood or planks can strengthen the core muscles.
17/23
ground board
This move strengthens all core muscles and helps tone the core. Lie on your stomach with your elbows close to your sides and just below your shoulders, palms facing down. Using your abs, slowly lift your torso off the floor while keeping your torso and legs still. Do not lower your hips or raise your hips. Hold this position for at least 15 seconds. Don't hold your breath.
18/23
dynamic plank
Try this advanced move after mastering the traditional plank. Support your weight on your chest and forearms on a fitness ball. Keep your legs straight, your toes on the floor, and your abdominal muscles engaged for balance. Shift your weight to your left leg while bending your right knee and lifting it to hit the ball. Slowly return to the starting position and repeat. switch legs
19/23
double leg hamstring curl
A slightly easier hamstring challenge uses two legs. Lie on the floor and place your heels and ankles on a fitness ball. Wedge your heels into the balls of her feet and raise her hips as high as you can while keeping her back straight. Do not make arches. Then bend her knee to her 90 degree angle and roll her ball towards you. Pause at the top, slowly lower her hips back to the floor and repeat.
20/23
Ball plank with shoulder extension
Are you ready to work every muscle in your body? This step has special challenges at its core and is approaching. Place your chest, abdomen, and hands (with weights) on the fitness ball and place your feet straight on the floor. Slowly raise one arm toward the ceiling. Squeeze your abs to keep from rolling off the ball, but don't forget to breathe. Pause, then slowly return your hand to the ball and repeat with your other arm. 21/23
protect the waist
If your back hurts, warm up by gently stretching your back before exercising. Leave that leg behind and get down on one knee. Keeping your legs parallel, place your hands on your bent knees and sink your hips forward toward the floor. Do not slouch. The knee can extend past the ankle, which reduces strain. Hold for 30 seconds and switch legs.
22/23
sit a lot?
Do you have desk work? Get up and exercise every hour, even if it's just to walk around the office. Gentle stretching can also help you feel better after a long day at your desk. 23/23
How many reps are right for you?
Aim for 3 sets of 6 repetitions to gain strength and power. For overall muscle growth and tone, try 3 sets of 6-12 repetitions. If you want to increase muscle endurance, do 2-3 sets of 12 or more repetitions with 30 seconds of rest in between. If something doesn't feel right, stop and ask a fitness expert. Depending on your health and physical condition, some exercises may be better than others.
get healthy at home
You don't need gym equipment to get in shape. Your own weight and gravity can do the work, and you'll do it with these 15 moves. Talk to your doctor first and stop if you have pain. You are trying your best!
2/23
cut a tree
Here, your entire upper body, including your abs, undergoes a muscle-shredding workout. Start with your feet hip-width apart and your knees slightly bent. Place the band over your head and lean your torso toward the band over your shoulders. Pull it to your opposite hip and rotate it slightly. go back slowly.
3/23
row of tubes
This move engages all the muscles used in pullups as well as all core muscles. Straighten your arms and grasp the handle with the hose taut. Pull the handle forward and lean back slightly. Bring your shoulder blades back together and focus on bringing them together. Pause and slowly return your arms to the starting position without bending forward.
For security reasons, do not sit down. Torn or loose straps increase the risk of falls.
4/23
fat burning circuit train
Want to burn fat fast? The Rapid Fire Circuit turns strength training into a calorie-burning cardio workout. ''If your goal is weight loss, use light weights and high reps,'' says Pete McCall, an exercise physiologist at the American Council on Exercise.The circuit includes push-ups, pull-ups, and crunches. after which he can jog for 2 minutes. Repeat or alternate another circuit of bicep curls, dips, and overhead presses to target smaller muscles.
5/23
raising
Pull-ups work the muscles in your arms and back to great effect. The palms work not only the back, but also the biceps. Grab a pull-up bar and cross your legs to stabilize your lower body. Slowly pull yourself up and bend your elbows until your chin is level with the bar. Pause, then slowly return to the starting position. repeat.
6/23
wide grip push up
The wide grip makes your chest muscles a little stiffer. Place your hands on the outside of your shoulders. To get the most out of this push-up or pull-up, you need to work your core, hamstrings, and glutes. ''When lifting, remember to grab the floor with your hands to activate the large pectoral muscles,'' says McCall.
7/23
refuse to do push ups
This challenging push-up can raise your shoulder strength a few notches.Getting into a standard push-up:
Your hands should be slightly wider than shoulder-width apart, fingers pointing forward, elbows slightly bent, and eyes facing the floor. Then place your feet on the back step, chair, or bench. Keeping your body in a straight line, tighten your abs, bend your elbows, and lower your chest toward the floor. Push back to starting position.
8/23
power jump move
Professional athletes train with jumping jacks and other explosive moves to build strength. It helps basketball players jump higher and tennis players reach the ball faster. Jump training, also known as plyometrics, is not for beginners or those with joint problems. But good strength and balance can improve your game. Try adding plyometric exercises to your training once or twice a week.
9/23
squat
Rock her hips back and forth until her heels are off the floor. Explosively swing her arm over her head while straightening her leg. Flatten her back and make a straight line from her toes to her fingers. Land gently on her feet and bend over to absorb the impact.
10/23
jump lunge
Try this advanced move on soft ground like grass. Extend your left leg forward and your right leg back, and sink into a lunge position with both knees bent 90 degrees. Swing your arms back as you jump to add strength, and use your arms for help when needed. Keep your back straight, eyes forward, and engage your abs. Switch legs in the air, land slowly, and return to the lunge position. Rest after each set. 11/23
how to lose belly fat
To lose belly fat, you need to follow a full-body exercise program that builds lean muscle throughout your body. Muscle burns calories even at rest. So more muscle helps melt fat everywhere, including your stomach. The best plan is to make cardio, strength training, and healthy eating part of your daily routine.
12/23
Split squat with biceps
Place your right foot on the steps, steps, or chair behind you and rest your weight on your bent left leg. Keep your head up, your eyes facing forward, and the weights at your sides. Very important:
Keep your front knee just above your ankle. Then bend your front knee and slowly lower your hips. Straighten yourself back up and pull the weight toward your shoulders, but don't twist your arms as you lift. Do all reps and switch legs. 13/23
single leg hamstring blaster
Strong hamstrings give strength to your legs. To load these muscles, lie down on a chair or stairs, bend your knees to his 90-degree angle, and put your heels on. Cross your ankles on the opposite thigh just above your knee. Then raise your hips as high as you can, keeping your back straight - don't arch.Pause at the top, slowly lower your hips back to the floor and repeat. switch legs
14/23
chair dip
This simple move will tighten the back of your arm. Sit on the edge of a step or chair, palms on either side, and knees bent at 90 degrees to him. Then move your hips forward, away from the step, until your hands support your weight. Slowly lower your body, keeping your back close to the step. Bend your elbows until your upper arms are parallel to the floor. Gently push back and repeat.
15/23
double chair dip
To really challenge your triceps, place two chairs facing each other. Sit on one end and place your palms on either side of your hips. Straighten your legs and place your heels on the opposite chair. Slide down until you can support your weight with your hands. Bend your elbows and slowly lower yourself until your upper arms are parallel to the floor. Keep your back close to the chair behind you. Gently push back and repeat.
16/23
do you like the handle?
Want a slim waist? The best way to lose weight is a healthy diet and plenty of exercise. Movements such as chopping wood or planks can strengthen the core muscles.
17/23
ground board
This move strengthens all core muscles and helps tone the core. Lie on your stomach with your elbows close to your sides and just below your shoulders, palms facing down. Using your abs, slowly lift your torso off the floor while keeping your torso and legs still. Do not lower your hips or raise your hips. Hold this position for at least 15 seconds. Don't hold your breath.
18/23
dynamic plank
Try this advanced move after mastering the traditional plank. Support your weight on your chest and forearms on a fitness ball. Keep your legs straight, your toes on the floor, and your abdominal muscles engaged for balance. Shift your weight to your left leg while bending your right knee and lifting it to hit the ball. Slowly return to the starting position and repeat. switch legs
19/23
double leg hamstring curl
A slightly easier hamstring challenge uses two legs. Lie on the floor and place your heels and ankles on a fitness ball. Wedge your heels into the balls of her feet and raise her hips as high as you can while keeping her back straight. Do not make arches. Then bend her knee to her 90 degree angle and roll her ball towards you. Pause at the top, slowly lower her hips back to the floor and repeat.
20/23
Ball plank with shoulder extension
Are you ready to work every muscle in your body? This step has special challenges at its core and is approaching. Place your chest, abdomen, and hands (with weights) on the fitness ball and place your feet straight on the floor. Slowly raise one arm toward the ceiling. Squeeze your abs to keep from rolling off the ball, but don't forget to breathe. Pause, then slowly return your hand to the ball and repeat with your other arm. 21/23
protect the waist
If your back hurts, warm up by gently stretching your back before exercising. Leave that leg behind and get down on one knee. Keeping your legs parallel, place your hands on your bent knees and sink your hips forward toward the floor. Do not slouch. The knee can extend past the ankle, which reduces strain. Hold for 30 seconds and switch legs.
22/23
sit a lot?
Do you have desk work? Get up and exercise every hour, even if it's just to walk around the office. Gentle stretching can also help you feel better after a long day at your desk. 23/23
How many reps are right for you?
Aim for 3 sets of 6 repetitions to gain strength and power. For overall muscle growth and tone, try 3 sets of 6-12 repetitions. If you want to increase muscle endurance, do 2-3 sets of 12 or more repetitions with 30 seconds of rest in between. If something doesn't feel right, stop and ask a fitness expert. Depending on your health and physical condition, some exercises may be better than others.
Dec 26,2022