But there are many similarities between unarmed fitness and indoor fitness in gym. For example, no matter what kind of fitness, we need a more detailed training plan before training, and then we can better start our next fitness training.
For indoor fitness in gymnasiums that many people are familiar with, they usually have their own gym training plans. But for the average person, unarmed fitness training will be more difficult, and many people may not have a detailed unarmed fitness training plan. Then, I will introduce you to a basic unarmed fitness program.
First, warm up.
First of all, whether it is unarmed fitness or indoor fitness in the gym, the first step to start training is always to warm up, because only when our bodies are warmed up first, the gap between muscles and joints is opened, and the viscosity of joints is reduced, can we give full play to our muscles and make joints exercise better, and can we have better training results.
If we don't warm up well, it will have a great influence on our next unarmed fitness. A big problem is that if we go to a relatively heavy training without warm-up, it is likely to cause some damage to our joints, which will cause particularly serious damage to our joints, that is to say, we will be affected by this damage in future training and daily life.
Second, start training.
For unarmed training, a big difference from indoor training in the gym is that it is difficult to achieve great resistance in unarmed fitness training, that is, it is difficult to have great weight training. For the average novice, you can do some relatively elementary unarmed fitness training actions, such as unarmed push-ups, unarmed belly rolls, and pull-ups if there is a horizontal bar.
Because it is unarmed training, the load is relatively small, so the amount of unarmed training is definitely much larger than the indoor training in the gym. First of all, it is recommended that a group do more than 20 push-ups. If you have enough ability, one group can do about 40 push-ups, and 6-8 groups can do it. After doing push-ups, you can do belly roll training.
Because our abdominal muscles are endurance muscles, one group should do at least 30 belly rolls, and the strong ones can do about 50, and the number of groups can be 4 to 6. Then, after these exercises, we can do some static stretching to make our muscles recover better, so as to relieve muscle soreness the next day.
Third, after practicing hands for a period of time, try as many new unarmed movements as possible.
In unarmed fitness training, there are many difficult or extreme unarmed training movements, such as handstand, human flag, dragon flag, standing support and so on. These movements are difficult for many beginners who have just started unarmed fitness. So we have to do a lot of basic training for a long time to complete.