How to do unarmed resistance training
1. Plate bracket
Plate supporting action, the resistance to it is attraction. At first, we supported ourselves on the ground with our hands, and kept our balance with our elbows and toes, so that we could form a parallel state with the ground. At this time, our bodies are in a straight line, and our hips and waist can't bump up and down. The next step is the continuous phase. Keep this action unchanged for at least 30 seconds as a group and insist on completing three groups at a time. This action can exercise our core muscles.
sit-up
Sit-ups are also a very basic resistance movement, mainly against the resistance of our abdomen. Because in the process of completing this action, it is most important to use our abdominal muscles, so it is a great test for our abdomen. When completing this action, each group can do 30 exercises, 3~5 groups a day, which can make us see that the abdomen is obviously hardened and the muscles are slowly exposed.
squat
Squat movements mainly exercise our leg muscles. First of all, we stand on the yoga mat, with our legs spread out shoulder width. At this time, our backs are chest-high, our abdomen is closed, and our hands can naturally relax and straighten and be placed at our sides. When we squat, we move our arms horizontally forward, so that we can exercise our arms and leg muscles at the same time. When you stand up straight, relax your arms downward, return to your original position, and complete 50 actions at a time.
push-up
Push-ups are familiar to everyone. At first, we put our hands and palms wider than our shoulders, with our elbows bent on the ground and our feet and soles touching the ground. At this time, we keep our bodies at an inclined angle to the ground. At this time, our elbows bend more, so that our bodies can stay closer to the ground and parallel. Then raise your arm slightly upward to make your body more upward. Complete 30 actions at a time and you can do three groups at a time.
Matters needing attention in unarmed resistance training
1. Ensure accurate training movements.
It is very important to do well in resistance training and master the corresponding action points. It will be better to do well in your training.
2. Control of training load
At the beginning of training, the load of resistance training should not be too large, and gradually increasing the training load can avoid the risk of injury.
3. Make a good action training plan
A reasonable and scientific training plan can make your training more smooth, which basically includes warm-up before training, specific actions of training and relaxation and stretching after training.
Tips for resistance training
1. When starting resistance training, it is recommended to choose low-load training. Choosing a heavy load can easily lead to the risk of injury, so we should not start too intense exercise.
2. Determine your training goals and plans, so that your training will become more directional.
3. Do more compound exercises. Compound training movements can make your muscle groups get more exercise.
4. Choose the correct training frequency, the same training frequency is different, and the training effect will be different.
5. Pay more attention to the practice of large muscle groups, which can make you get better exercise effect in a shorter time.
Types of resistance training
1 aerobic resistance training
Aerobic resistance training is to improve the difficulty of aerobic training by increasing the load. It is a combination of strength and oxygen, and the exercise effect is very good.
2 anaerobic endurance training
This kind of resistance training mostly belongs to strength training, which achieves the effect of deeply stimulating the target muscle through resistance confrontation of different muscles.