6 ways to do bodyweight exercises For people who don’t have time

How to exercise bodyweight (Bodyweight), a simple, time-saving exercise, suitable for people who are inconvenient to go to the gym.

We believe that there are many people who want to exercise for their health. But there is no time and is not convenient to travel to the gym From the time he used to be a thin young man, he became a meaty man like that. So what should I do? After all, we went to look for bodyweight exercises from the menshealth.co.uk website to give your friends a try.

1. Push plank

Muscles that have worked: arms, shoulders, and torso

Begin to kneel and lie face down. By placing both arms on the floor Then lean forward slightly and slowly push your body back into the starting position again, doing 20 seconds, resting 10 seconds count as 1 rep, complete 8 reps, rest for 1 minute, and then move on.

2. Torso rotation

Muscles that have worked: trunk and waist

Set up by crouching on the floor with both palms leaning against the base, then slowly twisting your waist while turning your knees in the same direction. Switch back and forth on both sides for 20 seconds, rest 10 seconds for 1 time, do 8 reps, then rest for 1 minute.

3. Box press-up

Muscles that have worked: arms and chest

This position requires a little bit of aids like boxes or crates that can support your body weight. Then kneel down Put your hands on the box And start pushups In other words, it is like doing regular pushups, but assures that this method works equally well, making it 20 seconds, resting 10 seconds, counted as 1 time, doing a total of 8 times and resting for 1 minute

4.Spider rock

Muscles that have worked: trunk

Sit down, hold your knees squatting to the ground, bend your head and hold your chin, then slowly roll back. When finished, then roll back to the front to return to the starting position. Complete this exercise for 20 seconds, rest for 10 seconds, count as 1 rep, complete 8 reps, then rest for 1 minute.

5. The table

Muscles that have worked: cheeks, buttocks and back

Just by the name of the pose, you can think of it a little, right? You have to act like a table. Set up by sitting on the floor. Then use his arms and legs to push up while the arms are taut, legs bent until almost perpendicular Hold for a while, then slowly lower yourself down to complete 20 seconds, rest for 10 seconds, count as 1 time, do a total of 8 times, then rest for 1 minute

6. Lunge

Muscles that have worked: legs and butt cheeks

Finally, set the bodyweight exercises with the lunge. Begin to stand straight. By raising the arms perpendicular to both sides, then slowly step one leg forward and bend the knee 90 degrees and then stand back to normal position. And switch to do it with the other leg, do 20 seconds, rest 10 seconds count as 1 time, do a total of 8 times, complete the bodyweight set.

You see that Each pose is not difficult to do. Plus, there is almost no need to use any equipment to help each other. Like this, even if there is no time to go to the gym You can now exercise and strengthen your muscles by yourself at home.

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