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How to practice muscles with bare hands
How to practice muscles with bare hands

Many good friends want to keep fit, but they can't go to the gym for various reasons, and they don't know where to start unarmed training. Actually, it doesn't matter whether you go to the gym or not. You can also build an ideal figure with a persistent heart! For fitness friends who have just started to contact fitness, more requirements are symmetry, low sebum, and can be achieved by hand.

Here are some suggestions for unarmed exercisers:

1, pay attention to the whole body exercise

Any training mode should pay attention to integrity. If you only practice your favorite parts, it will make your body uncoordinated, which will not only affect the overall beauty, but also have other effects on your body. So if you need to practice abdominal muscles or chest muscles, don't just focus on these two parts. Occasionally practicing other parts of the body will also strengthen the parts you want to practice, especially the legs. Don't skip.

2. Adjust the plan regularly.

If you think that you don't need a fitness program with your bare hands, you are wrong. At the beginning of exercise, your muscle endurance and strength are poor. When you have a certain fitness foundation, the functions of your body will be enhanced. If you have been training persistently, your body will be affected by the current training intensity. Immune? .

Remember, the reason why the body becomes stronger is because the adaptability of the body to training has changed. Only by adjusting the plan regularly can the body make continuous progress. The adjustment scheme is simple, increasing the number or times of groups, shortening the rest time and changing the movement order.

3. Differentiated training

Although the body is a whole, practicing the whole body every time is likely to lead to two results. One is that a single part of the training is not in place, and the other is that the overall training intensity is too high, which affects the recovery of the body and the subsequent training.

For fitness friends who are new to fitness, if the training intensity of a single part is not strong, you can consider whole-body training, but after getting on the right track, it is recommended to train in different parts, one or two parts at a time, or lower limbs.

4. Muscles need rest

Muscle growth and body shape change can not be separated from slight muscle injury and recovery, which is often called excessive recovery. Training only gives a slight injury to muscles, and the real growth process is in recovery.

In addition to hard training every time, try to ensure adequate sleep and muscle rest after each training, and the same part can only be exercised after 48 hours.

5. All-staff training

The training level determines the physical level. If you need a strong body, please train hard, make full use of the rest time, don't rest too long in the middle, and try to exhaust your strength training as much as possible.

Finally, send a set of home fitness movements, and don't miss it for healthy friends who exercise with their bare hands!

Leg+hip exercise

Squat down with bare hands

Arrow squat

Squat down on one leg

Hip bridge

Abdominal muscles+mermaid line exercise

Platform entry

Lie on your back with your elbows touching your knees.

Lie on your back and bend your knees

Swing your legs back.

L shaped bracket

Chest exercises

push-up

Flexion and extension of arm

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