One move is cool, two moves are cool.
I've seen handstand lessons before. Do you know how many movements there are?
There are 27 movements in it. Learn 27 free handstands. You can't learn. Why?
Because I can do handstand now, there are dozens of movements in it, and neither can I.
If you do these 27 moves, you can't do every move well. If you do it well, you will get hurt, you know!
Therefore, it is enough to practice street fitness with one or two moves, which is called one move or two moves.
For example:
Practice double vertical arm high pull-ups
Practice the wall while standing upside down.
If I am beautiful, I will practice boxing and shoulder ball.
That's enough. Just like CrossFit, people who brush wud continuously learn nothing and are nothing.
Static 10 second principle
Let's take the human flag as an example. What should I do with the bent leg flag, the single leg flag and the combined leg flag?
Many people just know how to make a bent-leg downwind flag, and they can only stick to it for a second or two, so they think they can challenge the one-leg downwind flag.
As a result, the leg fell down before it was straightened.
You will slow down the whole human flag.
There are also Russian shoulders, and some people only pay attention to the range and ignore the support time.
Rush to the top as soon as you rush, and hold on for a second or two before letting go.
That won't do either. You have to rush to a position where you can hold on for about 10 seconds, so that you can raise money.
Otherwise, your straight arm strength and chest width will not go up, and I will have a hard time practicing.
In all static street fitness movements, try to adopt this principle of 10 second.
Of course, it doesn't have to be 10 second, that is, you should be able to feel the recruitment and tightening effect of related muscles and feel that the joint position is correct.
Four basic training
It takes 10 pull-ups to complete both arms. Do 10 leg lifts at a time before the pre-test level.
If you can't stand upside down against the wall with one hand and hang it with the other, then it may be difficult to carry a human flag.
The foundation is really important, so what actions should be practiced to consolidate the foundation?
I think there are four tricks.
pull-up
Flexion arm support
Stand upside down against the wall
Qi Long
Of course, the later movements will evolve with your progress.
For example, if you want to break through your arms, the pull-ups will become high pull-ups, and the arm flexion will become a narrow horizontal bar flexion.
If we want to break through the Russian position, then the bent arm support will become a group bent arm support, and the handstand against the wall will become a shoulder-punching form.
So it's all changing, depending on which moves you mainly break through.
The basic movements are about 3 groups a day, and they are practiced every other day when they are heavy or novice.
Play and practice
In the end, it's actually very important. Street fitness should be played and practiced.
How to play?
(1) Just unlock one or two actions at a time.
Some people want to unlock the five magic skills at the same time, with somersaults and fancy, which is too heavy to train.
It's easy for you to get hurt, but it's unnecessary.
One or two moves at a time is enough.
For example, I was the first to unlock the dragon flag and handstand, then the arms and the human flag, and then the front and rear clearance. Now I am practicing one-handed pull-ups and standing in Russian.
(2) Training should be controlled within one hour every day.
The second is training ability. How long is the training every day? Usually less than an hour.
Of course, there are many bosses on the Internet recently who train for four or five hours every day, but that is very few after all.
One hour is enough, or no amount of wrists and shoulders can be recovered.
You can divide an hour into two or three times, whatever.
(3) Try it several times when you are free.
Then the problem is coming. How do those fitness bosses practice handstand, fancy and handstand waist hanging movements?
Just practicing.
Have a try sometime.
For example, in the process of practicing handstand, the formal training is handstand, but if you have nothing to do, try handstand, although it is unstable.
But you can't stand it. Practice more. Practice more, the handstand will be stable, and the handstand support will be fine.
These are my four suggestions. Actually, I asked many bosses about their street fitness plans. I don't know if they are hiding personal things or something.
Without a fitness plan, practice whatever you want and focus on what you want to practice. I don't know anything about these two things, which gives me the feeling that I have no culture.