Effective methods of whole-body strength training
Push-ups push-ups are a classic self-weight exercise, which clearly shows the principle of anti-weight training. Face the floor, support with your hands and toes, and push your body back and forth from the floor. Do as many things as possible in one minute, have a rest, and then do it again.
Squat without weight can exercise your leg and hip muscles, and over time, it can also strengthen your knee joint.
Lunge lunge is a basic self-weight exercise. The left and right legs are interchanged. Lunges can provide strength, balance and flexibility training.
Sit-ups Sit-ups are a very popular way to exercise abdominal muscles. Many different types of sit-ups are reasonable.
These pull-ups are constantly changing. You pull yourself off the ground so that your face is almost parallel to a tall pole. Long-term practice will significantly improve the strength of upper limbs.
Squat down against the wall and stand against the wall, then slowly bend your knees while keeping your back against the wall. Keep your thighs parallel to the floor 10 second, and then return to the standing position.
Whole body strength training action
1. Forward. Lunge is a basic self-respecting exercise, which is very helpful to exercise the strength of the whole body. Lunges can provide strength, balance and flexibility training. It is suitable for both men and women.
2. Pull-ups. Pull-ups are a self-esteem exercise. Long-term practice will gradually improve the strength of upper limbs, and it is also an exercise to grasp the balance of the body.
3. Squat down against the wall. Squatting against the wall is an ancient way, but it is very good for exercising leg strength and arm strength. You know you can't stick to the semi-squat, then stand for 10 seconds, and then go back to the semi-squat.
Push-ups are the best way for men to exercise muscles, and they are a kind of unarmed exercise method without any instruments. This method is not only a good way to exercise muscles, but also a good way to exercise the whole body strength, which is widely used in life.
Sit-ups are the best way to exercise abdominal muscles. It is very important for men to have strong abdominal muscles. Sit-ups do not take up space and can be carried out in the living room and bedroom at home. Sit-ups play a vital role in human strength training, which is very good for the body and all joints.
The coup of whole-body strength training
1, one leg and one arm extension
Benefits: This action can train your core balance and tighten your gluteus maximus and the muscles behind your thighs, which is also known as hip lifting and stovepipe.
Exercise: Stand with your center of gravity on your left foot and your right arm extended forward (see Figure A). While the upper body is pressed down, lift the right leg until it is parallel to the ground (see Figure B). Stay for three seconds, then tighten the hip and thigh muscles and return to the starting position. Repeat on each foot 10 times.
Towel squat
2, towel squat
Benefits: This action can not only tighten the muscles of hips and arms, but also benefit the heart and lungs.
Exercise: Stand with your feet shoulder-width apart and your toes slightly outward. Tighten the towel with both hands and raise your head. The distance between your hands is greater than the shoulder width (see Figure A). Do a squat (keep your back straight and your hips down as if there is an invisible chair under you) and keep your knees above the level of your toes (see Figure B). Repeat 3 groups, each group 10 times.
Lift one leg flat against the wall
3, stick to the wall one leg flat lift
Benefits: This action looks easy, but it is not easy to do. You can exercise the buttocks, core, quadriceps femoris and the muscles behind the thighs at the same time.
Practice: stand against the wall from the back to the crotch, with your feet off the wall and your hands attached to the wall. Then, squat down against the wall until your knees form a 90-degree angle, then lift your right leg forward for two seconds, then put it down, and lift your left leg for two seconds. Repeat 20 times on each leg.
Plate-supported push-ups
4, flat support push-ups
Benefits: Flat support and push-ups are very comprehensive body movements, which can effectively lift hips, slim waist and abdomen, and shape legs.