Unarmed training also has many advantages. First of all, unarmed training is not limited by time and place. We can start at any time when we want to exercise, and it is relatively easier to stick to it. Secondly, we can choose the action that suits us according to our own situation, such as push-ups. We can choose the simplest push-ups, and many old drivers will use various advanced push-ups.
Finally, we often aim at a certain part of the fitness equipment in the gym, but the action of unarmed training is usually a compound action, which can stimulate more muscles.
Here are a few actions for everyone.
First, loosen the push-ups.
Support your hands and feet on a yoga mat or flat ground, keep your whole body straight and try to keep your body in a straight line. Hands should be supported on both sides of the chest, shoulder width apart. Bend your arms and lean down until your chest touches the yoga mat and your palms leave the ground. Then, support the ground with your hands and get up hard to recover.
Main training muscle groups: triceps brachii, pectoralis major and deltoid.
Second, squat with bare hands
Put your hands in front of your body, relax, and kneel down until your thighs are parallel to the ground. The upper body needs to be kept straight all the time. When you stand up, you can rely on your whole foot to exert your strength. If you are unstable at the beginning of training this movement, you can rely on the surrounding objects to maintain balance.
Main training muscles: gluteus maximus, quadriceps femoris, biceps femoris and core muscles.
Third, lift your legs on your back.
Lie flat on the yoga mat, put your hands close to the yoga mat, bend your legs to your body, your calves are perpendicular to the ground, your body's center of gravity is on your back, and your lower abdomen is lifted hard, that is, your legs are lifted perpendicular to your body. When you reach the highest point, you will pause for a while and then return to the original point. The action is elastic.
Main training muscle group: abdominal muscles.
Fourth, touch your knees.
Lie flat on the yoga mat with your knees bent. Don't put your legs together, separate them slightly, and keep your feet firmly on the ground. Put your hands on your thighs and use the strength of your abdomen to roll your upper body off the ground. Hands roll up with the body, move along the thigh to the knee, and then return to the original position after touching the knee. When doing this, always keep your waist on the ground.
Main training muscle group: abdominal muscles.
Mastering the above four movements can stimulate the main muscles of the whole body to some extent in the stretching of various parts, which is very effective in the primary stage of our fitness.
Bare-handed training is more than these movements. When our bodies have made some progress, we can discover or create some unarmed training by ourselves, just like the famous burpee jump is a successful example of unarmed training.