Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, bodybuilding gymnastics and all kinds of self-resistance movements. The following is my method of unarmed fitness. Let's have a look.

1 Squat

Squats are indispensable to any plan. Regardless of your weight, squats will strengthen your legs and hips, improve your overall health and help you exercise some leg muscles. It's worth your time to learn and practice self-respecting squats until you can squat freely.

2 leapfrog

It is a good combination of hip flexibility, arm and trunk strength and balance control.

You can also use this action to transition to handstand. Frog jumping is also the basic training that can't master handstand.

3 monkey climbing

This action is similar to leapfrog, but now it moves sideways. This lateral movement challenges your body and muscle control in different ways. This action is also the basis of handstand or cartwheel.

Four cartwheels

This may not be the most rotating action, but it doesn't mean it's unimportant. Rollover requires wrist strength, hip flexibility and developed coordination. Practice slowly and gradually adjust your sports skills.

5 pull-ups

Pull-ups are more of a kind of "pure strength action" in 10 action, and also one of the most popular actions in self-weight action. Mastering the most basic pull-ups is the best way to build the strength of upper body "pull", and only simple instruments can be used. This is also the basis for more challenging movements, such as arms and human flags.

Pull-ups are also one of the best ways to strengthen your arms and shoulders, which is definitely worth spending time practicing.

6 xiongba

Bear crawling is another movement that establishes control over the body. If done well, it will build the flexibility of hips and shoulders, increase the strength of shoulders and arms, and improve the overall level of exercise. Seemingly simple sports, some people will become extremely difficult at first because of lack of flexibility. To make this movement more difficult, try to bend your arm and you will feel it.

7 push-ups

Nothing is more basic than pushing your body off the ground with your arms. Push-ups are also full-body exercises, of course, you have higher requirements for movements and more details to master.

You can see the action in the picture. It is suggested that your arms should be close to your body during the whole action, so as to ensure that your muscles stay tight and exert control during the whole action, and your body is in a straight line, which can make you better appreciate this action.

8 supine superman style

This is also a basic exercise, which can strengthen your physical strength and enable you to complete many other exercises correctly. This is just a simple action, which only needs static maintenance, but it has many benefits. If you try, you will feel the challenge. The key is to keep your lower back close to the ground at all times.

9 balance type

You can use this action as an evaluation action to improve your strength, flexibility and balance. It's easy at first glance, but after you try it, you will find it really challenging. Keep your legs completely locked, don't bend, and keep your torso upright. You will feel the training of your legs and core through this simple action.

10L- bracket

L-shaped support is the epitome of whole body movement. Try to keep your torso upright, tighten your core, and try to completely lock your legs and arms. If you can make L-shaped support, it means that your strength and control of your body have reached the master level.

1 1 inverted

The handstand is not included in the action of 10, because it is really not a necessary exercise to build basic strength, flexibility and body control. However, it is indeed one of the actions that can embody all these necessary basic abilities. Once you can master it, it will be your favorite sport.

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