7-step fast slimming method without using tools

Want to lose weight without having the right tool? This set of body-building exercises does not require any equipment at all. It only needs to be done twice a week, so that a perfect body is no longer a dream.

Push-ups are the best evidence that gravity can make your body the best exercise equipment. How do you want to become a workout maniac? Stay in the exercise room every day? Or locked with your dumbbell? Unless you plan to be a forensic detective on CSI, which is actually impossible.

The exercise we have chosen this time allows you to exercise any part of your body at any time and anywhere. Try to do it for two consecutive days every week and you will find that your body is obviously tight. After 4 weeks, your body will become slimmer.

the first step

Actions: Sit and split

Goals: Exercise the upper body, heart and lung vitality and lower body

First stand straight with your feet apart, hands on your sides, then squat down until your thighs are parallel to the ground, keeping your arms straight and slowly raise until they are in line with your ears. Then stand up straight again, lift your right leg until your knees and hips are in line, then slowly sweep your arms across your body until the back of your left hand is on the outside of your right knee, and finally stand back on the other side. It is recommended to take 12 to 15 times per group, with a 30-second break in between.

the second step

Action: Rocking like stone

Goal: Exercise the heart

Face down and stay close to the ground, with your forearms as your support and palms down. Make sure your arms are in the right position, then use your toes as the fulcrum, tilt your body to the left at the fastest speed, while maintaining balance, and then tilt it to the west as shown in Figure C. It is recommended to take 8 to 10 times per group, with a 30-second break in between.

the third step

Actions: Front lunge and twist

Goal: Exercise arms, heart, back and legs

Stand with your legs apart with your hands hanging down on your sides, then project your left leg forward so that your right knee is close to the ground and your left thigh is balanced with the ground. Tilt forward and try to let your hands on either side of your sitting legs touch the ground. Retract your left leg, use this inertia to shift your center of gravity to your right leg, and then bend your left leg back. Make a backward lunge, turn your body 45 degrees to the right, and finally stand back. It is recommended that each group change to the other side after 12 to 15 times, and rest for 30 seconds after 3 rounds.

the fourth step

Action: Push up full climb

Goal: Exercise chest, heart and buttocks

Face down and stay close to the ground, spread your hands to shoulder width, keeping your chest as close to the floor as possible, and maintain this position. Then bend your right knee to the outside of your right elbow. Go back to the original position and do the other side. It is recommended to take 12 to 15 times per group, with a 30-second break in between.

the fifth step

Action: Intense squatting and jumping

Goal: Remove lower body fat

Stand with your legs spread apart, toes facing out, and arms on your sides. Slowly squat down until your thighs are parallel to the ground and your fingers can touch the ground. Then immediately jump as high as you can, keeping your hands open and straight over your head. It is recommended to take 12 to 15 times per group, with a 30-second break in between.

the sixth step

Action: Push up

Goals: Develop triceps, chest and heart and lung functions

Spread your hands apart on the floor, bringing your chest as close to the floor as possible while keeping your arms parallel to your body, with your elbows perpendicular to your arms, and then restore. It is recommended to take 12 to 15 times per group, with a 30-second break in between. If you want to reduce the difficulty, you can bend your knees a little. There is nothing embarrassing for girls.

the seventh step

Action: Reach out and press down

Goal: Train heart function and lower body

Stand with your legs together, put your hands on your sides, then bend your left knee backward, and then slowly press your upper body forward, while straightening your right hand outward, and passing your left hand through your body to touch the ground outside the tip of your right foot. Finally, raise your left hand and slowly stand straight, while putting your right hand back to you, and then raise your left thigh forward. Then retract your left leg and change it to the other side. It is recommended to do 12 to 15 times per group, then change sides, and rest for 30 seconds every three times. (Internship Editor: Jiang Yan)