Actually, we don't have to worry too much. Who says you can only work out by going to the gym? We can also exercise at home by ourselves, and the effect of unarmed exercise is no worse than that in the gym. I have many friends around me, and they all like to exercise with their bare hands. You can do unarmed exercise anytime and anywhere, even in the office and in your spare time!
Today, I'm going to tell you what our freehand fitness methods are, and which parts of muscles can be exercised through these fitness methods?
1. Turn the abdomen
Abdominal tummy tuck is recognized as the trump card for abdominal muscle training. If we often practice abdominal contraction, we can shape perfect abdominal lines and make our eight-pack abdominal muscles more and more obvious.
First, let's find a yoga mat. The whole body lies flat on the yoga mat, and then we step on the yoga mat with our feet. The angle between thighs and calves is about 90? At the same time, put your hands flat on the yoga mat, and then use the strength of your abdomen to slowly lift your upper body. In the process of rising, we must pay attention to the waist tightly attached to the yoga mat, so as to achieve good exercise effect.
squat
Squat can not only strengthen the muscles of the legs, but also have a very good exercise effect on our core muscles. The strength of leg muscles can not only help us absorb more shocks to relieve the pressure on our knees, but also greatly reduce our physical injuries during fitness.
When doing this action, first of all, our legs are apart, and the distance between our feet is about shoulder width. Then, keep our upper body vertical, move the hip joint and let the body descend slowly. In the process of squatting, be sure to pay attention to your knees not to exceed your toes to prevent your knees from being damaged by excessive stress. Doing this action more can strengthen the muscles of our legs.
pull-up
Pull-ups can not only exercise our arm muscles, but also strengthen our back muscles, which is very important to strengthen our core muscles. At the same time, this action is really difficult to do. But if we can do many groups, it will also be of great benefit to our whole body muscle exercise.
When doing this, we first grab the hands on the horizontal bar, then lift our calves and cross around. At the same time, we use the strength of the back muscles to slowly let the body rise, and at the same time, we also use the strength of the muscles to control the speed of the body when we fall, which is also very beneficial to muscle exercise.
push-up
Don't underestimate push-ups. If we can do push-ups, it will play a great role in the exercise of our whole body muscles!
When doing this, first put your hands on the ground, and the distance between your hands can be slightly wider than your shoulders. Then we put our feet on the ground and breathe slowly. We slowly lift our bodies with the strength of our arms and abdomen, and then we control the strength of our muscles to slowly lower our bodies. Only in this way can we achieve a good exercise effect!