Hello, everyone. Slowly, many people joined the army of leading an honest and clean life. They may get rid of the shackles of equipment and give people a sense of freedom. But cleansing is also a way of fitness, not just doing two push-ups. Therefore, Jie Jian should do full-body training, so try not to miss these four movements.

No matter what kind of exercise you choose, you need patience, because the progress of your body is slow, and it takes a long time of repeated training, plus a good work and rest and diet, to make some progress, so you can't be impatient.

We must know how to use our bodies in order to shine in street hygiene. If you want to master your body slowly from street health, you will get stiff movements instead of effortless fluency.

Therefore, before starting street fitness, we need a certain physical fitness, which means that this sport has a certain threshold. Although this height is not measured by money, it is closely related to figure. If you can't do pull-ups in practice, it will be difficult to carry out street fitness.

So if you find that your physical fitness is not very good, you need to go back to the gym to exercise the muscles of all parts of your body. When you meet certain requirements, you can try some street fitness training and then gradually increase the difficulty.

Although most of Jie Jian's movements are not difficult, its exercise effect is excellent, so don't give up easily after you start. We can use the following four movements to exercise most muscles, and we can also share the movements you often do.

Action 1: Bobby jumps.

If you don't like running very much and want to exercise your heart and lungs, then this action is essential, and you can also exercise muscles in many parts.

The most taboo to do this action is to relax, for example, if you can't do it, you will be soft. Although letting yourself relax will reduce a lot of difficulty, the effect of training will be greatly reduced, so we need to complete it in a standardized way, so push-ups and vertical jumps should be done well, and abdominal movements can be added when you get up.

Action 2: explosive push-ups

Explosive power is an indispensable part of street health, and it is also a manifestation of strength, which must not be ignored. This action can improve explosive power very well.

Explosive push-ups have not changed much. We just need to push ourselves higher while supporting our bodies. At the same time, you can get your hands off the ground and complete a high-five action. Then we can go back to the ready position and start again. If we do a few things, it may not work. It doesn't matter, you can continue to practice ordinary push-ups.

Action 3: explosive pull-ups

Pull-ups will take a large part in street health, so we can complete many variants to strengthen our backs and arms. Then the explosive type is based on the original, not only making your chin exceed the height of the horizontal bar, but also pushing yourself up, so that you can exercise your arm strength.

Action 4: Squat with load

Squat is very helpful for developing leg strength, so it needs to be done without equipment. So in order to achieve greater load, it is convenient for us to take some heavy objects, such as dumbbells.

To combine street fitness with gym equipment training, we need to focus on it, and it is not realistic to practice everything.

For ordinary trainers, since they are in the gym, the main purpose of training is to increase muscle mass and muscle strength and make muscles more coordinated, rather than simply completing how much weight or how much unarmed movements.

1. About unarmed street fitness and gym equipment training ① unarmed street fitness training can be called: unarmed fitness, that is, relying on its own weight to complete various actions.

Pre-training will focus on the number of movements, such as completing 50,100,200 or more movements at one time.

In the later stage, we should make some changes to the basic movements and complete various fancy movements, so as to combine training.

Bare-handed fitness is not only the amount of completion, but also a challenge to all kinds of difficult movements.

Its overall training speed is faster, mainly to improve muscle endurance and explosive power.

② Gymnasium equipment training can be called strength training, that is, relying on dumbbells, barbells and fixed equipment to complete various movements.

The focus is on the chest, back and legs, and the corresponding three basic movements are: barbell bench press, barbell hard pull and barbell squat.

Secondly, there are shoulders, arms and abdomen, these three small muscle groups are the focus of secondary training.

Its overall training speed is balanced, mainly to improve muscle circumference and muscle strength.

2. What if the two methods are combined for training? Since it is in the gym, it is natural to give priority to equipment training, and unarmed movements can only be used as warm-up or final exhaustion training.

What is more special is the abdominal muscles. In the early stage of training, pure unarmed movements were adopted. In the later stage of training, it is necessary to combine unarmed movements with instrumental movements.

Chest: push-ups, downward oblique push-ups, upward oblique push-ups, parallel bars arm flexion and extension.

Back: wide distance pull-ups, narrow distance pull-ups, prone from both ends, good morning bend forward.

Legs: freehand squat, freehand arrow squat, freehand one-leg hard pull, freehand prone leg bending, freehand sumo squat, freehand standing and lifting heels.

Shoulders and arms are still trained with dumbbells and barbells.

Generally, you can choose 2-3 unarmed movements, not many.

3. Refer to Monday's training plan: chest

Push-ups: 5 groups *8 times

Barbell bench press: 5 groups * 10 times

Fixed instrument flying birds: 4 groups * 15 times

Upward tilt dumbbell bench press: 4 groups * 12 times.

Tilting dumbbell birds upward: 3 groups * 15 times.

Flexion and extension of parallel bars arm: 6 groups *8 times

Tuesday: Come back

Long distance pull-ups: 6 groups *8 times

Barbell rowing: 5 groups * 10 times

One-arm dumbbell rowing: about 4 groups * 12 times.

Narrow distance pull-ups: 4 groups * 10 times

Prone rowing: 3 groups * 15 times.

Barbell hard pull: 5 groups *8 times

Thursday: Shoulder+Abdomen

Dumbbell side lift: 5 groups * 15 times.

Unilateral dumbbell side lift: about 3 groups * 15 times.

Dumbbell push: 5 groups * 10 times

Barbell Push: 4 groups * 10 times

Bend over and lift dumbbells horizontally: 4 groups * 15 times.

Rope surface pulling: 4 groups * 12 times.

Rope belly tumbling: 5 groups *8 times

Leg lifting in supine position: 4 groups * 12 times.

Vertical rise: 4 groups * 10 times

Rotation in load-bearing sitting position: 4 groups *20 times.

Lateral abdominal roll: left and right 4 groups * 10 times.

Flat support: 5 groups *30 seconds

Saturday: Legs

Squats with bare hands: 5 groups * 12 times.

Barbell Squat: 5 groups *8 times

Barbell Squat: 4 groups * 12 times

Flexion and extension of sitting leg: 3 groups * 15 times

Romanian hard drawing: 5 groups *8 times

Heel lifting: 5 groups * 15 times.

Sunday: arm

Barbell bending greatly: 4 groups * 15 times

Barbell short-distance bending: 4 groups * 12 times

Dumbbell hammer lifting: 3 groups * 15 times

Flexion and extension of dumbbell neck and back arm: 5 groups * 12 times

Under the rope: 4 groups * 12 times.

Bending dumbbell arm flexion and extension: about 3 groups * 15 times.

The specific use weight, group number and group frequency need to be adjusted up and down according to their own abilities.

Written at the end: Ordinary fitness coaches should still focus on equipment training, and unarmed movements can be used as warm-up training or end exhaustion training.

If you really want to practice unarmed movements, you can take them with you on your rest day. For example, doing 30-50 push-ups at a time will also be effective.

If you want to practice street fitness, then the amount of equipment training will be reduced, and the main energy will be concentrated on unarmed movements. You don't need to go to the gym, you can train at home.

How to combine unarmed street fitness with gym equipment for training? Combining unarmed street fitness with gym equipment should be combined with training according to its different characteristics in order to maximize the fitness effect.

Bare-handed street fitness is based on its own weight, with the help of street fitness equipment such as horizontal bar and parallel bars. In addition to the characteristics of anytime and anywhere, unarmed street fitness pays more attention to the movement and coordination of strength than the careful training and classification of gym equipment and the goal of physical beauty. The basic actions of unarmed street health are unarmed pull-ups, push-ups and squats.

To have a strong figure, we should give priority to gym equipment fitness training, supplemented by unarmed street fitness training; Because different muscle classification training of equipment fitness is more conducive to practicing bodybuilding effect. As far as the training environment is concerned, it is convenient to go to the gym and do more equipment training; When it is inconvenient to go to the gym, do more unarmed training.

Free-hand fitness can achieve the effect of auxiliary equipment fitness. As far as the training environment of the gym is concerned, unarmed fitness can achieve the effect of warming up, which can be used as an aid to equipment fitness or to adjust training methods; Especially after heavy equipment training, timely unarmed fitness can play a role in adjustment and rest. The best combination is to use three items of equipment to practice strength and how to practice street hygiene.

According to your own training objectives, the gym will be more comprehensive than the street fitness equipment, and you can develop in an all-round way according to your own shortcomings.