Many fitness programs need the cooperation of fitness equipment, but now because of the increasing social competition and the increasing pressure of life, many people have no time to go to the gym at all, so there are also sports that can be done at home without equipment. However, whether it is unarmed or equipment, if you practice to a certain extent, the effect is similar.
Although the emphasis is different, but unarmed fitness can definitely enhance strength, the key depends on how you practice. Free-hand fitness, also known as self-weight fitness, is a kind of training with little or no load with the help of equipment.
Bare-handed fitness belongs to a niche field, because many people will insist that compared with equipment fitness, it mainly makes a certain part of the body bear its own weight through various actions to achieve the effect of stimulating muscle development. Next, I will teach you a few unarmed fitness moves. If you stick to it, you will be a warrior! Let's study together.
1, supported by one-handed flat plate
This action can tighten the muscles of the buttocks and abdomen through action, and the effect is very obvious.
The operation is as follows:
A, the body is supported by a flat plate, the right arm is bent 90 degrees, and the palm of the left arm is bent 90 degrees to support the column.
B, with one-handed arms and toes as support points, do flat support.
C, beginners insist on 1 minute. Care should be taken to keep your body on a horizontal plane.
2. Unbalanced side plate support
This action is mainly through the action of strength to tighten muscles and exercise core abdominal muscles. This action is more difficult, so it should be done step by step.
The operation is as follows:
A, stick it on the yoga mat, with the right arm bent 90 degrees and the instep of the right foot stuck on the yoga mat.
B, sideways, with these two as support points, while supporting the body, the left leg is bent backwards and lifted, and the left hand grasps the left leg as shown in the figure.
C, beginners keep balance for 30 seconds, which can be repeated 3 times. Pay attention to your body and head and try to keep balance.
3. Alternate recoil measurement
This action mainly acts on the hip muscles and the inner thigh muscles.
The operation is as follows:
A. Stand with your legs as far apart as possible and your toes forward.
B, the body alternately squats to the left and right direction. When squatting, keep one leg straight, and keep your hands straight forward and parallel to the ground.
Turn your heels and point your toes towards the ceiling. Feel the stretching force of hips and legs.
C, every 40 movements are a group, and 3 groups are repeated.