Many people asked me how to practice unarmed fitness, so I shared my fitness plan with you.

First of all, explain my own situation. My arms and back are weak before fitness, so my plan will give priority to my arms and back. Legs are the largest muscle group in the human body, so legs must be practiced (the benefits of leg training are easy to understand). And I want to practice superman push-ups in the near future (because I am so handsome), I will treat them specially. So my back, arms, legs and chest are the focus of my training plan. That's all. Let's jump out of my one-week training plan in the first half of the year:

Pull-ups on Monday (for back and arms), pull-ups with wide width (15-25)×4, pull-ups with narrow width (10-kloc-0/5) × 4, pull-ups with reverse shoulder (15-20)×4.

Tuesday Squat (for legs), tabata Squat Jump (15- 17)×8, tabata Auxiliary Single Leg Squat 10×8 (four groups of left and right legs), tabata Bulgarian Single Leg Squat 10×8 (four groups of left and right legs)

Note: tabata's training method is to try his best in 20 seconds, with an interval of 10 seconds, and then try his best in 20 seconds, with a total of ***8 groups, lasting for 4 minutes. There are a lot of TABATA music on the Internet, which can cooperate with music training. This is very tiring, and it is a great test of physical fitness, but the effect is also very good. People without a certain training foundation should not use TABATA (especially squat jump), but can use intermittent methods, such as interval between groups for 30-60 seconds.

Wednesday push-ups (for chest), oblique push-ups on the bracket (20-30)×4, oblique push-ups on the bracket (20-30)×4, standard push-ups on the bracket (20-30)×4, wide push-ups on the bracket (20-30)×4, and waist push-ups (14 (Using push-up bracket can stimulate muscles more effectively, and the effect is better. Of course, this is also more difficult. )

On Thursday, repeat Monday's pull-up training.

Repeat squat training on Friday and Tuesday.

On Saturday, repeat the push-up training on Wednesday.

Sunday, rest.

In addition, I will do abdominal muscle tear 2-3 times a week or hang my legs on the horizontal bar to train my abdomen. But everyone wants to practice, which is more casual, mainly because my abdominal muscles are already very good. Little friends who need to practice abdomen can practice it specially. Here I also give a training plan:

Vertical leg lifting of horizontal bar crane (10- 15)×4, lateral leg lifting of horizontal bar crane (10- 15)×8 (left and right four groups), V from both ends 10×4, supine bicycle 25. (Note: The abdomen is a small muscle group, which can recover quickly and can be practiced every day. )

The above is my training plan for the first half of this year, which is basically carried out according to the plan. You can't practice if there are occasional conflicts, and you will make adjustments or supplements in the future. The training effect is also good, and the pull-ups have made obvious progress. From the previous maximum 16, you can pull 28 pull-ups, Superman push-ups have been unlocked, and you can occasionally exert your strength. Ha ha.

Ok, let's share this training plan here, and share a girl's version in the next issue. If you have any questions, you can also discuss them with me. There is a companion on the fitness road, encouraging each other, growing together and cheering together! (Finally, attach a comparison before and after my fitness.)