Street fitness is an extreme fitness. Training with arms, wind flags, Russian stand-up and other equipment can be seen everywhere, which is a classic action of street fitness. Looking at it makes people yearn for it. However, in the early stage of cool movement, it is necessary to carry out introductory training and lay a good foundation. With a solid foundation, you won't be at a loss to do these cool moves. Be targeted. Fitness is also efficiency-oriented, and it is our pursuit to achieve better training results in the shortest time. Higher! Hurry up! Stronger!
One: Tiger Push-ups
Tiger push-ups are an isolated training, a training action of isolating triceps brachii. There are few isolated movements of triceps brachii in street fitness, and parallel bars arm flexion and extension and diamond push-ups plus tiger push-ups can be isolated to triceps brachii training methods. And tiger push-ups are the foundation of tiger handstand push-ups. When doing this, put your hands in front of your body, and the distance between your hands is shoulder width. The more you lean forward, the more difficult it is, and the greater the stimulation to the three heads.
Scapular retraction
Scapular adduction is not a complete action, but the initial action of an action. Some movements, such as bench press and pull-ups, require scapula retraction, but many people don't pay attention to it. Take bench press as an example. If the scapula does not retract during bench press, it will use the strength of the shoulder too much, and the stimulation of the chest will not achieve the effect of stimulating the pectoralis major. Therefore, shoulder nail retraction requires separate training. And if you can't do a complete pull-up when you are just working out, this action will also help. In addition, it can also improve the grip strength.
Knee down and leg up.
Bian Xiao personally thinks that hanging legs is the best action to practice abdomen, which not only stimulates enough but also does not depend on the strength of other parts of the body. When doing this action, you need to bend your knees and try your best to contract your calf upwards. When you reach the highest point, completely contract your rectus abdominis for one second. Then slowly droop the calf until it is completely straight. This action requires a high grip strength. Keep your body stable and try not to shake. You can use straight legs when the stimulating effect of bending your knees is not enough.
Hang your legs and lift your legs. Straight legs stimulate the abdomen more fully, and lift your legs as much as possible. This is mainly for the next action. Only by doing this action well can we better grasp the essentials of this action.
Belly bar
Arms are essential skills for street fitness. However, the difficulty coefficient of this movement is not low, and it is not easy to master. This action can achieve the same effect as the arms, and of course it looks the same in the end. The stress modes of the two movements are two directions, not the same. I can only say that I finally achieved the purpose of supporting my body with my arms on the bar. The last action, the enhanced leg lift can be suspended, and the body can be thrown onto the bar by inertia.
Suspension bracket
Suspended support is similar to Little Dragon Flag, which is a static abdominal movement. With the back as the support point, the two ends of the body are suspended, keeping the body straight, keeping the body stable and exercising the core muscles. Core muscle group is the basis of street fitness. If the core muscles are strong, we can better control the body, whether it is coordination or explosive force. Hanging support is the foundation of the dragon flag. When the effect of suspended support is not great, the training action can be changed.
Kneeling Russian stand-up comedy
Russian standing is also a signature action of street fitness, but it requires a higher grasp of the body's center of gravity and shoulders. To this end, we can practice Russian standing with knees bent first. As for parallel bars training, the range of knees may not be enough, and both feet may touch the ground, which will reduce the training effect. Bend your knees on the parallel bars to keep your body suspended. When the body can gradually ensure balance, slowly open the body.
One-legged squat
Squat with one leg is not only an exercise for the legs, but also a good stimulation for the core muscles to balance the body. Compared with ironing in the gym, street fitness has a much weaker effect on leg training. On the one hand, there is no heavy stimulation, on the other hand, street fitness requires higher upper limbs and core, and training needs determine training methods. But legs, as the largest muscle group in the body, must be trained.
These seven movements, exactly eight movements, are the entry-level movements of street fitness. People who just have a training foundation and want to enter the street fitness door, but can't find a training method, can train through the above actions. There are more training moves that need to be trained with stronger physical strength, which can be adopted at the initial stage of training. Any movement is gradual, and the foundation determines the training height. Only when the basic movements are done can we do more advanced movements, which can not only be mastered faster but also reduce the chance of injury. I hope you can finish all kinds of extreme movements as soon as possible and become a great god in the eyes of others.