Stage 1: Function Construction (1-2 months)

Give priority to unarmed training, and plan to give priority to push-ups, squats, lunges, and flat support, so that the main muscle groups of the body can build their sports ability and muscles can also be formed.

At the same time, it is supplemented by HIIT training or aerobic jogging to lay a good foundation for cardiopulmonary endurance. Sharpening a knife is not a mistake for a woodcutter. At this stage, it is most important to be able to control your body, and you don't have to rush to carry out equipment training.

The second stage: comprehensive training (February-March)

The training of arms, shoulders and back with bare hands is very limited, if you pursue strong arms and full back. After laying a good foundation, you should add dumbbells and barbells to exercise your muscles in a bodybuilding way. However, unarmed training should not be left behind, and at least three unarmed movements should be kept in each training, which can be pull-ups, high-five push-ups, burpees and so on.

The third stage: training according to your own needs.

If we take the first two stages seriously, we should basically have the beauty and function of muscles at this time. After that, we need to consider the future training direction. If you want to pursue the ultimate muscle, you should follow the method of bodybuilding.

To pursue practical physical fitness, we should keep fit according to the method of physical exercise; Even think "I've had enough", then keep the status quo. At this time, there is no such clear boundary between equipment and unarmed.

abstract

The argument between equipment and unarmed will only happen among low-level fitness people. Among high-level bodybuilders, equipment and unarmed are only training forms. Choosing equipment or unarmed is not so particular, sometimes it depends only on your own interests.