If you don't want your fitness career that lasted for a year to collapse instantly. Do a good job in physical management during the Spring Festival. I believe you know very well that fitness is a persistent thing. Once you start, it's not over.
No matter whether your original intention of fitness is to reduce fat or gain muscle, Bian Xiao tells you responsibly that controlling diet during fat reduction is the key, and it is more important to stick to exercise. For children's shoes that increase muscles, muscles are easy to fall off but difficult to grow.
Many experienced and big bodybuilders know this. If you don't go to the gym for half a month, you will lose a lot of muscles while maintaining a normal diet.
During the Chinese New Year, many people relax their requirements because they are in the rest stage. Some people find it relatively difficult to maintain fitness because their home is not a gym and their fitness equipment is not perfect. In fact, there are many movements of unarmed exercise. As long as there is a slightly empty space at home, you can keep the fitness business going.
What are the simple unarmed exercises suitable for home exercise in the New Year? In fact, all parts of the body have unarmed movements.
1. Leg training movements
Squat and hard pull are comprehensive leg training movements. The hard pull that most people see is to borrow a barbell. In fact, hard pulling can also be done by hand, and leg muscles can be exercised like squats.
These two movements should pay attention to protecting the waist during exercise. Many people's waist belongs to the weakness of the body, lacking core strength, and unable to master the standard posture of movements during exercise will lead to waist injuries.
So when the action is going on, pay attention to the core tightening and don't collapse. In addition, some people can't stand because of insufficient leg muscle strength, so choose the right sports shoes to ensure that the soles of their feet touch the ground. Hip, as the forerunner of action, is the first place to exert force.
2. Abdominal training movements
Abdominal exercise is basically unarmed training. There are various abdominal training methods. For upper abdomen roll, lower abdomen supine leg lift, flat plate support to stimulate deep abdominal muscles, as well as lateral roll on both sides of the abdomen and so on. Different movements play different roles in the process of exercise.
Abdominal training can only use a mat, or you can lie on the sofa and push in the air while watching TV.
One thing to pay attention to during abdominal training is erector spinae's protection. The lower back is the most vulnerable part of abdominal muscle training. During the period, just pay attention to ensure that the back is always close to the mat and does not leave. Many people often ignore this point when doing abdominal exercises.
3. Chest muscle training
You can exercise at home without dumbbells and barbells. But push-ups can also exercise chest muscles. Many people overuse their arms when doing push-ups. If you can't do a few, your arm will be tired and you can't continue.
This situation is generally due to insufficient arm strength and no stimulation to the chest muscles. If you want to stimulate your chest muscles, keep your arms open during push-ups. Narrow distance is mainly used to exercise triceps brachii. For particularly difficult push-ups, you can try half-way push-ups first.
4. Back muscle training
Generally speaking, if you want to exercise your back muscles, you still have to rely on pull-ups. Friends at home can fly birds with their bare hands, or? YWT？ Stimulate the back muscles. Stand up straight and pose in front of the mirror? YWT？ Relying on the whole body style is a good way to stimulate the back muscles.