1, squat down
The first movement we want to introduce to you is squat, which is a common movement in our unarmed training. It can help us to exercise leg muscles, enhance the strength of lower limbs and make hips and legs more beautiful. When we do squats, we should keep our backs straight and our hips strong. Don't do this training with our chests hunched.
2. Wide push-ups
The second action, we will introduce you to a push-up. As we all know, push-ups are divided into wide-range push-ups and narrow-range push-ups. So first of all, let me introduce you to a wide range of push-ups. Wide distance push-ups mean that the distance between our arms is slightly wider, which can best ensure that we bend lower.
3. Narrow push-ups
After doing the wide push-ups, we can't forget our narrow push-ups. Let's see how to do this narrow push-up. Unlike wide push-ups, we need to shorten the distance between our arms when doing this action. If possible, try to put your hands together, which will give you more strength to stimulate your chest.
4, downward inclined push-ups
The fourth movement, I still want to recommend a variant of push-ups. Before doing this action, we first need to find a stool with a suitable height, put our feet on the stool, and keep our body tilted downward.
After maintaining this posture, we will complete this push-up, which can help us exercise shoulder muscles and reduce the force of chest muscles very effectively.
5, stool surface arm flexion and extension
When doing this action, we still need to use a stool to complete it. First of all, find a stool with a suitable height, and support your arms back on the stool surface. Then you can complete the arm flexion and extension as shown in the figure, which is mainly done by our own weight, so you can appropriately reduce the force on your legs and concentrate more on our upper limb muscles.
In addition to the five training movements recommended above, there are many unarmed training movements, and the training effect of other movements is also very obvious. If you want to use these movements to do fat-reducing training, then I suggest that you can use high-intensity interval mode to do training, that is, reduce your rest time between each movement and complete these training movements in this high-intensity way.
If you want to use these movements to exercise your muscles, then I suggest that you increase the number of training and do some high-intensity movements, which can help you exercise your physical strength. To achieve the best muscle building effect, it is not enough to just do these actions. After being familiar with these movements, we will increase the difficulty of the movements and do some higher-intensity training movements.