10 Ways You Can Exercise at Home Without Any Equipment

By Suzanne Hiscock

Wouldn’t it be wonderful to be able to afford all of that fancy equipment used in the gyms? Well, as nice as it sounds, it just isn’t an option for most people. And since exercise is so important,you need to find exercises that are effective and don’t require any equipment at all.

To make these exercises even more fun, you can blast1blast大聲放（音樂）。music while you’re doing them. Some you can even do while watching TV.

Now you have no more excuses!Here are 10 great exercises that you can do at home, without the need for any equipment:

1. Walking—If the weather is nice,it’s wonderful to get outside and enjoy the scenery around you while you exercise. However, if the weather has other ideas, you can just as easily get an effective walking workout at home. If you have a flight of2a flight of一段（樓梯）。stairs, go up and down them a few times. (You could even grab a load of laundry as you’re going that way anyway!) This will help to tone up your legs, while getting some low impact aerobic exercise as well. If you don’t have any stairs available, just walk around the house a few times—it may not be very exciting, but it will do the job!

如果能買得起健身房里各式昂貴的器械，是不是很棒？雖然這聽起來很不錯，但并不適合大多數人。運動非常重要，你需要的是有效的無器械運動。

你可以邊聽音樂邊鍛煉，甚至可以邊看電視邊運動，讓運動變得更有趣。

現在你再也沒有借口了！下面10種運動在家就可以做，還不需要任何器械：

1.散步——如果天氣好，你可以出去走走，既能鍛煉身體又能欣賞周圍景色。但是，如果天氣不適合外出，在家也能輕松進行有效的步行鍛煉。家里如有樓梯，你可以上下走幾次。（在樓梯上運動時，你甚至可以拿著一堆要洗的衣服。）這種低強度有氧運動有助于鍛煉你的腿部。如果家里沒有樓梯，那就繞著房間走幾圈——這可能不是很令人興奮，但同樣有效。

2.開合跳——這總是很有趣，讓人回想起小時候。誰小時候沒有鬧著玩地這樣跳過呢？令人驚喜的是，這也是很好的有氧運動，且有助于熱身。

3.俯臥撐——這可能不是多數人最喜歡的運動。雖然俯臥撐很難，你可以用更簡單的方法來做。你不需要假裝自己是巨石強森，用一只手做俯臥撐，只做對自己有效的就好。做俯臥撐時，你可以膝蓋著地，而不是伸直雙腿。或者，你可以站立面朝墻做。這將增強你的手臂力量，鍛煉你的胸部肌肉。

4.抬腿——這對增強腿部力量、鍛煉腿部肌肉很有幫助。如果你覺得把腿伸直很難，可以試著稍稍曲腿。

5.仰臥卷腹——這是鍛煉和增強腹肌的最佳運動。剛開始這項運動，不要急著讓頭完全起來。只需身體抬高到可以感到肌肉拉伸的位置，你就能看到效果。

6.原地慢跑——慢跑對心臟很有好處。你可以在家看電視或聽音樂時原地慢跑。唯一需要的裝備就是一雙好鞋，以消除腿部壓力。

2. Jumping jacks—These are always fun, as they bring back memories of being a kid! Who hasn’t done jumping jacks for fun as a child? Well,surprise—they are also great cardio exercises, and good for warming up3warm up熱身運動。, too.

3. Pushups—These are probably not the most favorite exercise of many people, but while they can be hard to do, you can find easier ways to do them. You don’t need to pretend you’re“Rocky”, and do them with one hand;just do what works for you. Do them on your knees, instead of keeping your legs straight. Or, do them standing up against a wall. You will be building up arm strength and working out muscles in your chest area.

4 abdominal腹部的。. Leg lifts—These are great for building up strength and muscles in your legs. If you find it hard to do the exercises with your legs straight, try bending them slightly.

5. Crunches—The best exercise for building up and strengthening abdominal4abdominal腹部的。muscles. When you’re just getting started, don’t worry about getting your head all the way up. So long as you’re going up until you feel the stretching of the muscles, you will see some benefit.

7.深蹲——這是對腿部和臀部很棒的運動。如果覺得太難，你可以試著從一把普通的椅子上站起來再坐下。只需重復幾次，就能給你的身體帶來好處。

8.輕量舉重——你不需要為此購買價格不菲的器械，可以利用家里的任何東西。從輕的東西開始舉，例如一罐豆子，慢慢試著舉一些更重的東西。你可以試著舉一罐牛奶、一瓶洗衣液，甚至是一壺水。

9.跳舞——這是一項很好的運動，對心臟有好處。不僅如此，跳舞還能振奮精神，讓你整體感覺更好。

10.臺階運動——利用家里的臺階，你可以重復上下臺階來增強腿部肌肉。（但一定要小心！）

6. Jogging in place—Jogging is a great exercise for your heart. You can jog in place at home while watching TV or listening to music. The only equipment you will require is a good pair of shoes, to eliminate any stress to your legs.

7. Squats—These are wonderful exercises for your legs and buttocks. You can even just try these by sitting and standing up again from a regular chair,if you’re finding them to be too difficult. As long as you’re able to do a few repetitions, you will be providing some benefit to your body.

8. Light weight lifting—No, you don’t need to go out and buy expensive weights for this! Just use whatever you can find in your house. Start out with something lighter, such as a can of peas, and work yourself up to heavier items. You can use milk jugs, laundry detergent5detergent清潔劑；去垢劑。bottles or even water jugs.

9. Dancing—Dancing is a wonderful exercise, which is great for your heart. Not only that, but it can lift your spirits as well, and give your overall feeling a boost.

10. Step exercises—Using the steps in your home, you can do repetitions which will tone your leg muscles. (Just remember to be careful!)

Getting some exercise is important,but you don’t need to go out and join a gym, paying a large amount in membership fees each month. You don’t even need the expensive equipment in order to give your body an effective workout. Use what you have in your house, and work out in the comfort of your home. You will be more likely to keep up with the exercises when you’re comfortable, so just get up and start exercising! ■

運動很重要，但你不必出門去健身房，每月支付一大筆會員費。你甚至不需要昂貴的器械，就能讓身體得到有效的鍛煉。利用家里的東西，舒舒服服在家運動。只有你舒服了，你才更可能堅持鍛煉。所以，別躺著，開始鍛煉吧！ □