Exercises to Train without Equipment

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.

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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.

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:

Abdominal plank

Lying face down, elbows bent, forearms and tiptoes flat on the floor. Lift your hips to shoulder level leaving your abdomen contracted.

Hip flexion

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.

Isometric chair

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.

How to choose the Right Breast Implants

Dream Breasts – How to choose the right breast implants – If you are considering getting new breasts, you should first thoroughly study the possibilities. Do you know which breast implants give you the most beautiful breasts? Read more about which implants you should choose here. breast enlargement pills reviews, Herbal or hormonal supplements.

The breasts should fit your body

breast implants

When you come to your first study / consultation with the plastic surgeon, it is important that you have made you think about what type of breasts you want: Should they be large, soft and natural or more hard and firm? You should also choose a breast size that fits your body structure so that the result is harmonious. Since it can be difficult to explain how the wishbones should look, it is a good idea to look around the web and find picture references of breasts that you think are great. Or you can choose to find references of breasts that you definitely do not want. The picture references are brought to the first consultation.

To achieve a natural appearance, your new breasts should be drop-shaped, the nipple should be just above the center and the largest volume in the lower part of the chest. There are many different implant types and manufacturers – and you can choose between different degrees of softness and volume.

Specialist JB explains: “The most important thing is that the patient has made some preliminary and realistic thoughts about the final result in advance. Then we look at BMI numbers to assess which breast implant will fit in with the the individual’s muscle mass and degree of fat in the subcutaneous tissue and then we go through the possibilities and various breast implants available on the market “.

Examine the market

In addition to the choice of implant type , you should first of all spend time examining the market and choosing a plastic surgeon that you feel comfortable with and can talk openly with, so that together you will find the best solution for you and your body. In addition, you can hear in your circle of friends if some of your girlfriends have experience in the field. But don’t be confused. Many may have an opinion about breast surgery, so you should eventually listen most to yourself and to your plastic surgeon’s assessment / recommendation.

If you are going to have new breasts, then there are a lot of considerations to make, so be sure to have plenty of time to examine the market before you embark on a breast surgery.

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Antioxidants in food: protection against free radicals

Antioxidants play a very important role in the human body, because they counteract the negative influence of so-called free radicals. The interaction between these two substances occurs during the process of oxidation. When there is an equilibrium between antioxidants and free radicals in this oxidation process, there is no danger to health. However, when free radicals have the upper hand on the antioxidants, the balance between these two substances is disrupted and oxidative stress is called. In that case, the chance of illness and health problems is greater. A healthy way of life can help limit the number of free radicals, with an emphasis on healthy food such as fruits and vegetables. In addition, antioxidants can also be found in herbs, chocolate, rye bread and tea. 3 Green Juice Recipes, that’ll make you love veggies…

What is oxidation?

Oxidation literally means: connecting with oxygen . Oxidation is a chemical process in which oxygen acts on objects and substances, which causes them to get damaged and gradually decay. An example of this is rust, which causes damage to iron over time. The browning and decaying of an open-cut fruit is also an example of oxidation. To protect food from spoilage, antioxidants are added. These antioxidants are indicated with an ‘E’ number in the list of ingredients on the label of the relevant product.


But an oxidation process also occurs in the human body. For example, the body has to use oxygen to function, such as for example digesting food or making physical efforts. A good example of oxidation in the body is the aging of the skin. By coming into contact with oxygen, the quality of the skin will gradually decrease and you will be able to see traces of it: think of wrinkles, skin stains, sagging of the skin, etc. …

What are antioxidants?

In the above process of oxidation, antioxidants and free radicals play an important role. Free radicals is not a name of a political group, but of waste that is released during oxidation and can cause damage to the body. However, these free radicals are controlled and attacked by antioxidants. Antioxidant : as the name says, these substances work against oxidation. Antioxidants limit the damage of oxidation so that a kind of balance is created. It is only when free radicals get the upper hand that damage can occur to cells and tissues. In that case, one speaks of oxidative stressand the chance of illness and health problems is greater. However, free radicals can also have a beneficial function for the body because of the fact that they fight harmful bacteria.

How do free radicals counteract?

A healthy lifestyle is necessary to limit the number of free radicals in the body so that there is less chance of health problems. For example, the number of free radicals is higher when you smoke or when you expose your body to sunlight for a long time. The use of alcohol also increases the amount of free radicals in the body. By limiting your alcohol consumption, not smoking and not overdoing with sunbathing, you can help your body to ensure a balance between free radicals and antioxidants.

Antioxidants in food

The function of antioxidants is thus to attack free radicals, which is in fact a normal biological process. You can support the antioxidants in their action by taking more nutrition that contains antioxidants. Antioxidants are mainly found in vitamins and minerals, such as vitamin C, vitamin E, zinc, manganese, beta-carotene and selenium. If you want to eat foods that contain a lot of antioxidants to help your body fight free radicals, you can choose from vegetables, fruit, grains, herbs and other foods. The list below is not exhaustive but gives you a good overview of foods that are rich in antioxidants.

Supplements with antioxidants

In principle, your body has sufficient antioxidants if you eat healthy and balanced, with a particular emphasis on fruit and vegetables. If you have a hard time keeping a balanced diet and do not think you are taking enough antioxidants from food, you can take extra supplements. In some cases, the intake of antioxidant supplements can help support the body in its fight against free radicals. Supplements with antioxidants are, however, subject to criticism and controversy in 2018 because the positive effect on health has never been demonstrated scientifically and consistently.


In case of a too high intake of these supplements, an opposite effect can occur and damage to health can occur. It is therefore wrong to think that a high intake of supplements with antioxidants can protect you against diseases such as cancer, or that you can live longer. An appropriate expression here is: “excess harms”. In any case, it is advised to first seek advice from your doctor or pharmacist before you start taking supplements containing antioxidants.

Do I have a Sodium Deficiency?

The substance sodium – probably better known by many as the most important substance in common kitchen salt – has recently come back a lot in all sorts of nutritional advice. In general, the advice is to eat as little as possible of it, because an excess of sodium can have all kinds of nasty consequences, such as high blood pressure and fluid accumulations in the body.

Sea salt on wooden table wooden spoon

Yet the opposite problem – a sodium deficiency – is certainly no fun either. Do you want to know if there is a chance that you have a sodium deficiency, or wonder what the symptoms are? Here we put all the information for you under each other.

Sodium functions

With all the warnings against excessive salt use, you would almost forget that sodium does indeed play an important role in the body, for example in the nervous system and in regulating your fluid balance. Sodium together with potassium ensure that the electrical signals in the nerves can be properly transmitted.

This allows the brain and muscles to communicate well – something that is essential, for example, if you want to be able to move properly . Furthermore, sodium attracts moisture, so you retain enough fluid in your body, and it also ensures that your blood pressure remains stable in the right amounts.

Sodium deficiency

If you have too little sodium in your body, it can have various causes. One of the most common reasons is illness: if you vomit or sweat a lot , or if you suffer from diarrhea , it can result in you excreting too much sodium, which leads to deficiencies.

People with type 2 diabetes also sometimes suffer from a sodium deficiency, and the same applies to people with overactive kidneys who are no longer able to filter sodium out of urine . In all these cases, a (too) low-salt diet often contributes to the problem.

Consequences of sodium deficiency

The symptoms of a sodium deficiency can vary greatly in severity, but they are annoying in any case. The reduced communication between the muscles and the brain ensures that your movements no longer always correspond to what your brain was planning, with dizziness as a result.

Cognitive processes in the brain can also be disrupted, causing you to babble. In severe cases, reduced muscle control can even affect the lungs or heart, bringing breathing or heartbeat to a halt – something that can even have fatal consequences if it happens acute.

Healthy diet in figures

If you put these foods on your menu every day, you prove your health a great service:

Meat, meat products, fish, eggs or soya products are invaluable protein sources. A daily portion of 100g is already sufficient. Preferably eat 2 to 3 pieces of fresh fruit per day. Vegetables you can eat unlimited. Three portions of 100g is a minimum. Make sure you get at least 1.5 liters of fluid inside.

In each meal, half of the calories should come from starchy products such as potatoes, bread, rice, pastas or grains. Choose as much as possible for the wholemeal variants.

You get your daily calcium supply from three portions of milk (products) or vitamin B2 enriched soy products. A pinch of grease on the sandwich and 1 tablespoon of cooking fat for the hot meal provides sufficient essential fatty acids and fat-soluble vitamins.

Healthy food is not a straitjacket

Cookies, candy, chips, cake, … they can be so delicious! Good news: sinning is not a disaster. Life has to remain fun and besides, every day does not have to be 100% balanced. If you have deviated from the straight path for a while, you can make up for it the next day by eating extra healthy. So you spread a balanced diet over several days.

Step by step to better health

Gradual adjustments to your diet are easier to achieve than drastic changes. Do not you eat enough portions of fruit and vegetables? Start with a daily extra portion. Do you like to eat high-fat foods such as fatty meats or heavy sauces? Do not delete them from your menu but limit the portions or choose alternatives with a lower fat content. In this way you evolve step by step towards a healthier lifestyle.

Healthy food does not have to be expensive


To eat healthy you really do not have to carry out an attack on your wallet. To begin with, you do not need light foods, rare products or extra vitamin supplements. Fruits and vegetables can be bought cheaply in the season. Of meat or fish you only need 100g per day, so you do not have to spend a fortune on that. A self-prepared healthy meal is cheaper than ready-made meals and snacks. And to quench the thirst, there is no healthier and cheaper drink than water.

Variation is important

In a healthy and balanced diet, more than 40 different nutrients are needed. No food is able to supply all these substances. That is why it is very important that you vary a lot and eat everything in moderation. This way you will receive a whole range of nutrients without difficulty.

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