However, with the popularity of gymnasiums and the diversification of equipment, in fact, many people do not know the methods of unarmed training, or rely too much on equipment training. But you should know that unarmed training is higher than instrument training in some aspects. For example, unarmed gymnastics is often combined with stretching. Powerful and diverse unarmed training is not only good for muscle and cardiovascular health, but also can improve the ability of balance and coordination.
The difference between freehand training and instrument training is that freehand training is more biased towards whole-body training than isolated muscle training, so it has a very obvious effect on whole-body muscle development.
Plate support is a very familiar action for many people. This action can make the muscles of the whole body reach a state of continuous tension, and the shoulders, legs and abdominal core have strong stimulation.
Keep your body straight, don't bend your back, keep your abdomen and buttocks actively tightened, and try to stick to it for the longest time in each training to reach your limit. To increase the difficulty, you can lift your legs or raise your hand.
Squat is the best action to improve leg strength, and leg strength is the most important source of strength for the whole body, so the leg is the part you must strengthen.
Squat can not only promote the growth of lower limb strength, but also have obvious training effect on core strength, and can promote the secretion of a lot of testosterone, which is also very helpful for muscle growth in other places.
Zamabu is a very popular training method. This action mainly uses the isometric contraction of muscles to achieve the purpose of training. Just like flat support, although the joints do not move to contract the muscles, the muscles still maintain the effect of continuous exertion.
This action can strengthen the core strength of the waist and abdomen, mainly train the strength of the legs, and improve the muscle endurance and muscle quality of the muscles.
Free-hand training can change the difficulty of action for any crowd, such as flat support to reduce support points or hand support; Push-ups are changed to kneeling push-ups or high impact, diamond push-ups, etc. For fitness white and fitness god, there are unarmed training movements suitable for them.
Free-hand training is suitable for all ages, and it can still build a strong body by using its own weight, and the safety in the training process is relatively high, so it is a recommended training method. For those who have no time or don't like to go to the gym for training, unarmed training is perfect.