有的。
英文专门名称是Bodyweight exercise，翻译成中文就是“自体重运动”。
我这里贴一段wiki的解释：
Bodyweight exercises are strength training exercises that do not require free weights; the practitioner's own weight provides the resistance for the movement. Movements such as the push-up, the pull-up, and the sit-up are some of the most common bodyweight exercises.
In general, increasing the amount of repetitions will focus on improving endurance, while strength gains are made through increasing the intensity of the exercise through decreasing leverage and working at the ends of range of motion.[1]
- 1 Advantages
- 2 Disadvantages
- 3 List of exercises
- 4 See also
- 5 References
Because they do not require weights, bodyweight exercises are the ideal choice for individuals who are interested in fitness but do not have access to equipment. However that doesn't mean strength can't be gained when practicing it. Weights can be incorporated to increase the difficulty of most bodyweight exercises and some exercises do require some sort of apparatus to lean on or hang from, but the majority of bodyweight exercises require only a floor. For those exercises that do require equipment of some kind, a substitute can usually be improvised, for example using two branches of a tree to perform triceps dips. Some bodyweight exercises have been shown to benefit not just the young, but the elderly also.[2]
Bodyweight exercises, compared to weight lifting, often require much more flexibility and balance in order to perform repetitions. Such exercises include handstand pushups, planche pushups, and bridges. Many bodyweight exercises can be progressed or regressed to meet the individual's need. This progression/regression strategy allows nearly all levels of fitness to participate. Bodyweight training can be used effectively to strengthen the core muscles with the addition of speed or unstable surfaces (such as a stability ball) as well as exercise variations that limit the motion (such as extra wide push-ups or wide pull-ups).
Disadvantages[edit source | edit]Bodyweight exercises use the practitioner's own weight to provide the resistance for the movement. This means that the weight being lifted is never greater than the weight of one's own body. This can make it difficult to achieve a level of intensity that is near their one rep maximum, which is desirable for strength training. Bodyweight exercises can be increased in intensity by including additional weights (such as wearing a weighted vest or holding a barbell, kettlebell, sandbell or plate during a sit up) or by altering the exercise to put one's self at a leverage disadvantage (such as elevating the feet, hanging from straps to change leverage, using one limb, and incorporating isometrics).
Gymnasts make extensive use of this last technique by doing much of their training with straight arms (such as iron crosses, levers, and planches), giving them a mechanically disadvantaged position.[1] Furthermore, a unilateral progression scheme can be used. Instead of a bilateral movement, such as a two-handed pull-up, the practitioner may decide, for strength increases, to choose a set of exercises that will allow him/herself to complete the one-arm pull up. In the bodyweight-training community, unilateral movements are highly regarded and sought after.
Bodyweight exercises can also be modified to decrease the intensity. For instance, a practitioner unable to perform a single push-up may perform them with the knees on the ground, or replace pull-ups with bodyweight rows (i.e. a pull-up but with a lower bar such that the body is at an angle with the heels on the ground).
List of exercises[edit source | edit]This is a list of common bodyweight exercises. Most of these exercises have several variants that can be performed to make the exercise more or less challenging, or to train different muscles. These variants are described in the articles covering the individual exercises.
有氧运动是指：运动强度低的，时间长的，全身性的运动或身体大部分参与的运动供能方式。主要靠氧功能，代谢物是水和二氧化碳（从呼吸和汗水中排出）。典型的有氧运动是长跑。
无氧运动指：运动强度高的，时间短的，爆发性的，恢复时间长的运动供能方式。典型的无氧运动是举重，短跑，投掷类
5个不用器械就能做的燃脂有氧运动，你可以试一下
