1 push-ups
Free-hand fitness
Push-ups are the trump card of unarmed fitness. Push-ups can effectively exercise the muscles of upper limbs, waist and abdomen. By the way, while exercising pectoralis major, you can also exercise abdominal muscles, killing two birds with one stone. There are three kinds of push-ups, medium and high, but the most important thing is not to collapse. Otherwise, the effect of exercise will not be achieved.
2 standard squat
Free-hand fitness
After exercising the upper limbs, the training of the lower limbs is also essential. Squatting is the most effective way to exercise leg strength. If you have a girlfriend, you can also carry your girlfriend on your shoulders and squat against the wall. When squatting, you should pay attention to the fact that your knees can't bend over your toes, and you can't use your waist to exert your strength. You should use the muscles of your thighs to push up. Otherwise, it will cause lumbar muscle strain, which is not worth the loss.
Three-arm flexion and extension
Generally, arm flexion and extension is accomplished with the help of parallel bars, but I am talking about unarmed fitness. We can use the chairs at home, provided that they are fixed. The arm flexion and extension can fully exercise to the lower edge of the pectoral muscle to make up for the lack of push-ups.
4 (supine, alternating, flying leg lift)
Free-hand fitness
These actions can fully exercise abdominal muscles, and it is not only sit-ups that can exercise abdominal muscles. Lumbar muscles and abdominal muscles are the core of the body. It is also the content that athletes must practice, and core strength is essential.
5 pull-ups
Free-hand fitness
Pull-ups are divided into forehand, backhand, forehand and backhand, parallel and so on. The pull-up technique is to relax your body, just hold the pole gently with your hands, and don't use force. Some people mistakenly think that pull-ups are arms, but they are not, but rely on the chest. Be sure to pay attention to breathing when practicing. The rhythm is very important.
6 handstand
Free-hand fitness
Handstand can effectively delay facial aging and make the brain flexible. Beginners, it is best to do it on the mat for 30 seconds at a time. It is normal to have a slight headache after finishing. The taboo of handstand is. Don't drink too much water, drink it after meals. There are many functions of handstand, which can effectively relieve symptoms such as thinning hair, poor memory and myopia.
7-plate bracket
Free-hand fitness
Plate support uses transverse abdominis muscle, which is recognized as the most effective way to exercise core strength. Many stars are also doing this action. Steel plate support can correct mild scoliosis and recover after lumbar disc herniation. There is only one point, and the waist must be in a straight line. Otherwise the effect will be greatly reduced.
8 vertical support
Standing is only one more action than push-ups. After the push-ups, stand up and do the next push-ups. The cycle must be coherent, and the actions cannot be done separately. Standing support can effectively exercise the whole body muscles, and there are some small requirements for coordination. Although there is only one more action to stand up, the body will soon feel tired.
9 running