What are the basic skills of street fitness every day? In the process of fitness, many people will choose street fitness because the fitness effect of street fitness is very good, but we should also do a good job in the process of fitness. What are the basic skills of street fitness every day?

What are the basic skills of street fitness every day? 1 15 pull-ups

If you want to practice street fitness, start with pull-ups and finish at least 15 at a time. At first, we held the horizontal bar with both hands so that our bodies could leave the ground.

At this time, our hands and arms are open to shoulder width, and the arm strength enables us to move upward until the chin position exceeds the horizontal bar. We slowly return to our arms, let our bodies sag naturally, and then start exercising again. Pull-ups can effectively exercise our explosive power and help us complete street fitness movements.

30 push-ups

Push-ups are our basic skills in the exercise process. If you want to practice street fitness, you must complete at least 30 standard push-ups every day. At first, our hands, palms and feet supported our bodies to keep the balance on the ground. At this point, our arms are in a straight state. Next, we bend our arms, put down our bodies, stay close to the ground and keep our balance. Then we straighten our arms, let our bodies go up and complete 30 movements.

Three-group plate bracket

Flat support can effectively exercise our core strength, so it is very helpful for street fitness. At first, our elbows and feet supported our bodies in a balanced state on the ground. Be careful that our hips don't bulge upward and our waists don't sag downward, and always stay in a straight line. Next is the process of persistence. Keep your body parallel to the ground for 30 seconds, and you can complete three groups at a time.

What are the basic skills of street fitness every day? 2 What are the street fitness training actions?

1, Russia stands up

Russian standing is a kind of fitness action that maximizes the strength of shoulders, back and upper arms. To do Russian standing, you must adjust your body center of gravity. This action requires the strength of the upper body, including the test of whether the body coordination is in place. Of course, Russian stand-up only supports the whole body with both hands, which requires extremely high wrist strength.

The basis of Russian push-ups is advanced to gorgeous version. When practicing Russian push-ups, we should develop more shoulder and back muscles and triceps brachii. Starting from the traditional push-ups, we should start training all kinds of advanced push-ups, as well as shoulder pressing and handstand training.

2, arm (arms)

Putting the arm on the bar is a gymnast's competitive action, which tests the combination of physical coordination and strength, and requires higher strength of waist, abdomen and forearm. However, this is a technical training action. If your strength is not great, you can also skillfully do this action.

Lifting your arm is a high standard test of the difficulty and number of pull-ups you can do, as well as a test of strength and skill. Lifting the arm means that if the waist and shoulders are not coordinated, and the rhythm of grasping the horizontal bar and controlling the horizontal bar is incorrect, the action cannot be completed.

Therefore, the training of arm bars requires you to practice various pull-ups, as well as the control of wrist snatch strength and the development of waist and back strength.

3, the human flag

People's flag is an ornamental street fitness action. Doing this action can show that you are slender and beautiful. When you do this action, it is parallel to the ground. It has strict requirements on the strength of deltoid muscle. Because you support the whole body on the lower shoulder, back and upper forearm, you can do this through strict targeted training.

For the training of human flag, we can try to start with one-arm suspension to exercise shoulder muscles. It will be painful at first, but you will get used to it gradually. We also need to practice grip strength, support our weight with one hand, and then combine shoulder and back training. When doing this action, you must grasp the distance between your arms to control your own balance of power.

4. 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.

5. Hanging 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.

Step 6 squat on one leg

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.

What are the basic skills of street fitness every day? Russian street fitness movements with three horizontal braces.

Russian push-ups are the most difficult movements in the "five magical powers" of street fitness, which require particularly high stability of all muscles of wrist, deltoid and trunk. Not only do you need enough strength, but you also need to support your balance with your hands.

Although it seems difficult, it will be much easier if you master some skills and do some training first, such as the muscle strength of the arm and the crow posture with the arm supporting the body. Do it when you're done.

Definition: Front horizontal support completed on the ground (a) or parallel bars (b).

Prerequisites: At least 40 narrow push-ups can be completed, and the front push-up posture can be maintained for 3 minutes.

Russian push-ups are the most difficult movements in the "five magical powers" of street fitness.

Description: Hold your hands on the ground or parallel bars, move your shoulders forward, lift your feet, put your legs together, keep your body level, and keep your head, trunk and legs in a straight line.

Practical advice: stretch your arms as far as possible and lock your elbows. Move your shoulders forward as far as possible to find a balance point. Tighten the deltoid toes, waist muscles, gluteal muscles and hind leg muscles as much as possible.

Teaching practice

1, the elastic band is pulled up.

Stand, grab both ends of elastic belt with your hands (around your hips), and pull up obliquely from your hips.

2. Straight crow bracket or frog bracket

Bend your legs, rest your knees on your elbows, and keep the same posture as the Russian standing.

3. Shoulder-pounding Russian stand-up crosstalk

Put your hands on both sides of your hips to complete push-ups.

4. Scissors Russian stand-up crosstalk

Start from the push-up position, move your shoulders forward, lift one leg and lift it hard, kick the other leg hard, and then change legs and repeat the action.

5. Russian-style group standing

Keep the same posture as the Russians.

6. One-legged Russian stand-up comic dialogue or open-legged Russian stand-up comic dialogue

One leg is bent, the other leg is straight (a), or the legs are separated (b), and the posture is the same as that of Russian standing posture.

7. Reverse Russian stand-up comedy

Squat down, put your hands on the ground, then straighten your legs to make them form a 45-degree angle with the ground, move your shoulders forward, and slowly put down your legs to form a Russian standing posture.