Nowadays, the pace of life is changing faster and faster, causing some friends who love to exercise no time to go to the gym. And for some friends who do not have such a good economic foundation, going to the gym is a relatively large expenditure, so many friends ask if you can exercise without fitness equipment at home?
Below, the editor will tell you how to use the equipment dumbell bench press around you for fitness at home:
1. Use the bed substitute mat: you can do abdomen lifting leg, sit-ups, push-ups, ankle pressing, leg splitting and other activities on the bed.
2. Use door frames and tree branches to replace horizontal bars: you can do pull-ups, abdomen and leg lifts on tree branches and door frames.
3. Use walls and windowsills instead of ribs: do some exercises dumbell bench press such as leg presses, shoulder presses, leg kicks, kicks, and handstands against the wall.
4. Use chairs and benches instead of platforms: Put your feet on a chair or board to do push-ups, which increases the difficulty of push-ups. For beginners, you can also hold the chair and bench to do push-up exercises.
5. Use small spaces: do exercises such as high leg raises, short runs, jumping, dumbbells, freehand exercises, shot puts, pullers, etc. Squat exercises: It can strengthen the quadriceps, gluteus maximus and reduce the abdominal fat of the arms, so that the lower limbs are full of curves, and at the same time can expand the chest cavity and enhance the lung capacity.