Training triceps brachii by hand with long muscle method;
1. Flexion and extension of upper back of stool: supine back support.
2. Narrow distance push-ups: Compound exercise is also the main exercise of triceps brachii.
Free-hand training of neck muscles with long muscle method
1. One-handed lateral neck flexion and extension: press the hand on the right side of the head to push the head to the left, while the neck resists strongly to prevent it from being easily crushed, but it is gradually crushed. Then, the neck forcibly lifts the head to the right, and the right hand forcibly presses the head to prevent the head from being easily lifted, but gradually becomes completely vertical. Repeat this many times until the neck feels sore. After practicing one side, change to the other side.
2. Positive pressure neck flexion and extension with both hands: press the head hard with both hands to make it bend forward and downward, and the neck resists hard to prevent it from being pressed down easily, but it gradually presses the neck and touches the clavicle handle. Then, the neck forcibly lifts the head upward, and both hands forcibly press the head to prevent the head from being easily lifted, but gradually lifted to the original position.
Training abdominal muscles by hand with long muscle method;
No muscle is more suitable for freehand training than abdominal muscles. As long as you do aerobic exercise regularly, eat less greasy food and exercise your abdominal muscles properly, you should have enviable abdominal muscles. But what is the reason that affects its movement progress so that abdominal muscles become the most difficult muscles to train?
We give several typical abdominal muscle training methods and explain them one by one, hoping to solve your doubts:
1. Sit-ups and belly rolls: The starting point of this action is personal comfort on the shoulders. Of course, you can feel the upper abdominal muscles at the starting point, which means you have done this action. That's right. After all, the starting and ending points of abdominal muscles are not on the shoulders.
2. Lie on your back, with both ends of your legs straight (V -up): Also called double belly roll, you can exercise the whole rectus abdominis. If you can't master this movement well, think about your exercise frequency, whether your breathing is consistent, and whether your movements are lazy.
3. Air pedaling: Breathing should always be consistent with movements; Try to touch your knee to your elbow; Arrange this action at the end of abdominal training in the training sequence.
4. Abdominal vacuum contraction: it is one of the few movements that can exercise transverse abdominal muscles.
5. Vertical leg lifting: This exercise is mainly aimed at the lower abdomen. Legs are always raised and lowered in a vertical position.
6. Twist the abdomen: it is also the most widely used one to exercise the abdominal external oblique muscle.
Back unarmed training with long muscle method;
1. Back flexion and extension: Also known as goat standing, it is the best choice for beginners to practice waist strength. This action load is relatively small, and the waist is not easy to be injured.
2. prone from both ends: the effect of standing up twice to exercise the waist, and comprehensively exercise the lower back and buttocks.
Long muscle hip unarmed training;
1. Goat standing: prone, after holding the neck, relax the whole body; Lift your upper body at a 30-degree angle to the ground, raise your head and return to the first action.
2. Bridging hips (hips)
3. Kneeling posture (support) Kneeling posture and leg lifting: simple and effective, and very popular in aerobic fitness training.
4. Kneeling posture, raising arms and legs: It is a comprehensive exercise method, involving buttocks, abdomen and lower back, but it is mainly used to exercise buttocks. Similar to kneeling, bending knees and lifting legs, it is often used in aerobics classes.
5. Hip abduction in prone position: simple and easy to do, and can be done at home.
Use long muscle method to train the legs with bare hands;
How to practice thighs without a squat rack? Yes, it is difficult to stimulate the growth of thigh muscles without weight, but don't forget that our bodies are good dumbbells.
1. One-legged squat box practice:
This action is still very comprehensive, and the whole lower body muscles have been practiced. This exercise focuses on the load of gluteal muscles and thighs. When practicing, put your inactive legs on the bench behind you. Squat down until your thighs are parallel to the ground. When squatting, pay attention to bending your hips instead of bending your lower body to avoid overloading your waist. Always keep your back straight. If you have a bad sense of balance, you can practice on the Smith machine. The left and right legs of each group do 10 times.
2. Bridge hip lift:
Exercise involves hip muscles, thigh hamstring muscles (that is, posterior thigh muscles) and abdominal muscles, but mainly exercises gluteus maximus.
The above unarmed movements tell us that fitness can happen anytime and anywhere. Say goodbye to heavy equipment and do more unarmed training. Your muscles will not only be stronger, but also more flexible.