In unarmed fitness training, the basic principles we follow are slightly different from those of conventional strength training.
Similar to the differentiation training in strength training, for unarmed fitness, we can also divide the body into three parts for training, namely legs, chest and back.
Leg training day
Because the training intensity of leg muscles is greater, the rest time between groups can be longer, but it should not exceed 1.5 minutes.
Advanced method:
Chest training day
In order to increase strength and make pectoralis major feel pumping again, the rest time between groups should be controlled within 45 seconds as far as possible.
Advanced method:
Back training day
Pull-ups are strong, so the interval between groups can be arranged at 1 min for about 30 seconds, and the interval between other movements should be within 45 seconds as far as possible.
Advanced method:
These are the three differentiation training methods of our unarmed fitness. Since all movements involve the participation of core strength, we will not arrange the training of abdominal muscles separately. A three-day cycle, and then rest for a day or two according to your own situation to train for the next cycle.
The specific training amount can be set according to your own situation. My suggestion is to arrange an exhaustive group for each movement as far as possible to ensure the thorough exertion of muscles.
As long as you pay attention to the movements in place and increase the amount of training as much as possible, you can also build amazing muscles. Moreover, because every movement will involve the core strength, your figure will be more symmetrical and coordinated, and your performance ability to participate in sports will be greatly improved.
I'm Xiao He. How did I practice? If you find it helpful, please like it and pay attention. Thank you.