1, pull-ups: 5 times.

Hold the crossbar with both hands, slightly wider than the shoulders. Put your legs away, your body will accumulate energy, then swing forward, and at the same time contract the muscles of your back and arms, and swing your body quickly with momentum until your chin exceeds the height of the crossbar.

2. Box jump: 10 times. Choose a box or training stool with moderate height, move your arms to the back of your body and bend your knees to store energy, then swing your hands up, push your legs to the ground, jump up with the momentum of your arms, and then fall on the box.

Then quickly return to the initial position and store the next action. 3. Squat jump: 15 times.

Stand, squat, touch the ground with your hands, then jump up quickly, raise your arms, straighten your legs, and touch the ground with your hands again for the next action. 4. Raise your hand and push-ups: 20 times.

The body is in a regular push-up posture, lower the body, put the chest on the ground, then raise your hands as high as possible, put them back, and then push your body up to complete an action. 5, elbow support: the body is in a push-up position, bending the elbow joint, so that the forearm is flat on the ground.

Keep your body in a straight line and tighten your waist and abdomen. Move your hands separately, so that your body is in the lowest position of push-ups, then push your body up, bend your elbows in turn, and then return to the position where the action began to complete an action.

How to easily build a strong and beautiful arm through five unarmed fitness movements?

The arm, especially the upper arm, is the easiest place to show male strength, and for most men, they pay special attention to the biceps brachii, which is usually where they show their strength. So how to exercise your arms effectively and efficiently? Below, Get Street Health will explain how to exercise hand muscles through five freehand exercises, which can be added to your plan in daily training.

Action 1: Close Push-ups: I believe that if friends who are familiar with prisoners' fitness are not familiar with close push-ups, it is one of the variants of push-ups and a good way to exercise their arms. Put your hands together on your chest, then start pressing down and rising once. If you can't finish, you can try to separate your hands a little, and then slowly narrow the distance between your hands (it is recommended to finish 3*20 groups).

Action 2: Reverse grip pull-ups: I believe everyone is familiar with pull-ups, which is a popular sport. Grab the bar with both hands, pull your body up, and finish the bar with your head and chin. (It is recommended to complete group 3* 10)

Action 3, handstand support: This action is difficult and suitable for exercisers with a certain foundation. Handstand can not only exercise the muscles of the arm, but also have a good training effect on the shoulders. (It is recommended to complete group 3* 10)

Action 4: Low-order pull-ups: This action is relatively simple compared with ordinary pull-ups, but it can also exercise the muscles of the arm well. Find a horizontal bar with the first point, and then pull up your body and chest to touch the bar once. (It is recommended to complete group 3* 10)

Action 5: bend your arms: put your hands on the upper bar to support your body, and then bend your arms to support it again. The key point of this action is that the shoulder should be lower than the elbow, so that it can be really completed at one time. (It is recommended to train 3*20 groups)

All good bodies can't be built overnight. What you need to do now is "insist". When you persist to a certain extent, the so-called good figure will naturally appear.

Give some movements and methods of exercising thigh muscles by hand.

Thigh muscle is a necessary muscle group for men and women to exercise, which has a very important factor in shaping legs and waist and abdomen.

In addition, it is also the main project for men to break through the bottleneck period of fitness (when the growth of other muscle groups slows down, it is time to practice legs. Practice your legs with your bare hands (it is still recommended that you carry out weight-bearing training, which is more effective). Squat exercise with bare hands: stand, look at the picture with both hands and straighten.

Legs apart, knees slightly bent. Squat down until your knees are bent at right angles.

Keep your back straight, move your hips backwards, and keep your knees slightly bent when you return. It is suggested that x25 lunge and squat should be four representative movements, which are generally liked by women. Men generally don't do squats. Today, we are talking about unarmed exercise, and we should add scissors to do it together.

Exercise method: stand side by side with your hands on your side, and make your right foot take a big step forward first. Then, slowly squat down, the right knee bends forward, and the left leg sinks slightly.

Action process: when squatting to the lowest position, make your legs straight up at the same time, and your left foot contract forward and close to your right foot. Then, let your left foot take a big step forward and squat down.

Do it repeatedly. Training point; If you stand up to three-quarters of the squat or straighten a short distance, it is mainly the contraction of quadriceps femoris.

This action can also be cut and squatted in situ, and practiced left and right. The training amount suggests that four groups of x 15 squats should be performed on the left and right legs. Squat is based on squat, which improves the exercise intensity.

Exercise method: Squat jump 3 times 1 time. Squat posture is the same, and the starting posture is the beginning of sitting. Jump, jump twice as high as the prepared posture, and sit at the same height as the prepared action for the last time.

The recommended training amount is 4 groups x20 times. It is recommended that the leg training should not exceed twice a week. Pay attention to supplement energy drinks during training. Leg training consumes a lot, so water and salt should be added immediately.

Exercise with bare hands, these movements are efficient and difficult, especially suitable for beginners.

The first action: reverse flexion and extension on the stool.

There are many changes in this sport. I can only tell you the essentials of the action simply. Put your hands on the edge of the bench and palms back. Hold your body with your upper arm, put your heel on the ground, bend your knees, tighten the lower trapezius and pectoralis minor, inhale and lower your body, keep triceps control, try not to let your shoulder joint open too much, lower your upper arm parallel or slightly higher than the horizontal plane, exhale, apply force to the triceps brachii, and repeat the action for 2~4 seconds.

Increasing the height of the foot or the load (waist load-bearing plate) can improve the training difficulty and increase the load.

The second action: push-ups

First of all, push-ups are not just a chest exercise, but a comprehensive training exercise, which can help us develop the muscles and strength of upper limbs in an all-round way, including pectoralis major, deltoid, triceps brachii and lower back. Doing push-ups at the same time requires the core to bear the weight, so it is also helpful for your core strength and stability.

Keep the head and heel at the same level; Push your body off the ground with your hands supported (bend your arms over 90 as much as possible); The back should not be arched, and the hips should not be too upturned or too low. Advanced ones can try flying push-ups. You can tell at a glance that it is an upgraded version of high-five push-ups. At this time, you are not only required to high-five before landing, but also your whole body must leave the ground completely, which greatly strengthens the test of your flexibility.

The third action: rowing on your stomach.

It can help you build a strong core, because you need to activate your core muscle group (lower back of abdominal muscles) to keep the trunk stable and maintain the correct position, while rowing! It can also help you strengthen your hard drawing skills; Strengthen your hip hinge! It can develop your gluteal hamstring muscles and increase the explosive force of your hip joint extension. Using the reverse grip to bend over and paddle will activate more biceps brachii and load more, which is more beneficial than isolated action.

Bend your body to grasp the dumbbell with a positive grip, hold your other hand on the bench, and bend your other knee to support your body on the bench, with your body almost parallel to the ground, and hold your head up and chest out. Put the weight as low as possible and pull it up to your body with your palm; Try to keep your body still and pull the dumbbell to your side with your back instead of your arms; Put it down slowly, control the weight, and practice one side before the other.