Anyone who really wants to, does not go without training – even if the gym is closed. It is possible to train without equipment, and even indoors.
For those who really want to keep training, there are no excuses that make them give up. It doesn’t matter if you are out of money for the gym this month, if you have been traveling and there is no gym in the hotel or you are even ashamed to exercise in front of everyone and prefer to exercise at home.
If you really want to keep in shape and train, all you need is space and disposition. There is no shortage of efficient options for you to train without any equipment.
Free exercises are more effective than those performed on machines, because, for their execution and movement stabilization, you need to recruit a larger number of muscle groups.
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To make it easier, we will divide the exercises according to the muscle group worked. Check out these exercises:
Excellent cardiovascular and warm-up exercise. Standing, body erect (legs closed and hands against the outer thigh). Jump in the same place and simultaneously spread your legs shoulder-width apart and raise your arms above your head. You must touch your hands above your head. Then return to the starting position.
Don’t think that running on the treadmill is the same as running on the street. Have good tennis available to improve performance as you will have some holes in the street and uneven terrain.
The classic way of execution you, for sure, already know, so we will teach you some new ones:
Lying face down, elbows bent, forearms and tiptoes flat on the floor. Lift your hips to shoulder level leaving your abdomen contracted.
Lie on your back on the floor and extend your arms at your sides. Raise your legs to a 90 ° angle and then lower them without touching the ground.
Start the movement in a standing position, hands extended in front and legs spread to shoulder width. Bend your knees slowly to a 90 ° angle, extend your legs to return to the starting position. There are some variations in movement such as spreading the legs apart or bringing them closer together.
Stand with your back against the wall. As you slide your back down, you should slowly flex your knees and move your feet away from the wall. The final position is like a chair. Keep your hands supported for balance.