For people who are not used to going to the gym, it is still difficult to have a good figure. So many people choose to exercise by hand, which is also a good way to exercise. First of all, there are fewer restrictions on equipment. Fitness equipment in some communities or parks can be exercised at home, mainly by their own weight, without spending money to go to the gym. Of course, when they reach a certain height, they will go to the gym to strengthen appropriately, but they mainly choose outdoor unarmed fitness.

Since we want to cultivate a steel-like figure, we must develop all-round and not just pursue the improvement of a certain part. So today, let's talk about how comprehensive exercise takes into account the development of every part of the body. The main method is that we exercise according to the division of muscle groups. The main muscle groups are hips, legs, back, chest, abdomen and arms, and the arms can be subdivided into two or three heads and shoulders.

Back muscle exercise is best said, which is also known as pull-ups. You can also do reverse rowing with the lower horizontal bar to exercise. Reverse rowing is more suitable for women and novices to exercise their backs. What we need to pay attention to is to feel the strength of the back muscles as much as possible, instead of pulling ourselves up with the strength of the arms, so that we can pull ourselves up with the strength of the back slightly wider than the grip distance of the shoulders. Since it comes to reverse stroke, forehand reverse stroke is to practice back, and backhand stroke is to exercise two heads by hand, so it is not good to exercise two heads.

Now that we have brought it to the second head, let's talk about how to exercise triceps. Three-headed characters are mainly arm flexion and extension, and the most common is arm flexion and extension of parallel bars. The former can be exercised with parallel bars outdoors or supported on two chairs at home, while the latter can be supported on the edge of a bed or chair.

When it comes to the flexion and extension of parallel bars, you can not only exercise three heads, but also exercise to the outer edge of the chest, that is, the lower chest, if you lean forward slightly. If your body is perpendicular to the ground as much as possible, you can exercise three heads. Be careful not to use your shoulders too much, which is more likely to hurt and reduce the exercise effect.

Of course, in addition to arm flexion and extension, the most widely known action to exercise the chest should be push-ups. Push-ups with narrow palm distance test the strength of the three heads and also rely on the strength of the back, while those with wide palm distance rely on the strength of the chest, but folding too wide is harmful to the rotator cuff joints, so moderate palm distance is the best action to exercise the chest.

Finally, briefly talk about the exercise of hips, legs and abdomen. For the hips, you can choose the breech bridge without load for exercise, for the legs, you can choose to squat or squat with your bare hands, and for the abdomen, you can do various belly rolling movements. Riding a bike on your back is also a good choice, which not only exercises your legs, but also your abdominal muscles.

Although unarmed fitness has a good effect on your own exercise, and there are relatively few items you can choose to exercise, many powerful unarmed fitness enthusiasts look good in figure, strength, balance and core, and it is common to move flags or something. So you still have to choose what to do.