What are the methods of exercising upper limbs with bare hands? People with heart disease are not suitable for this sport. Exercise can also help us get rid of fat. Regular exercise is beneficial to enhance our heart and lung function, and exercise can lower the body's blood sugar. Let me show you the benefits of exercising your upper limbs with your bare hands.

What are the methods of exercising upper limbs with bare hands? 1 strength training plan.

1, Monday:

1, narrow push-ups: group number: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.

2. Tuesday:

1, backhand pull-ups: number of groups: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.

3. Wednesday:

1, Squat: group number: 4; Grouping interval: 2 minutes; Quantity of each group: 60% of the maximum number of times this action can be performed at a time.

4. Precautions:

1, this plan takes 3 days as a cycle, so please strictly follow the plan.

2. Narrow distance push-ups require that the width of both hands should not exceed the shoulders. When doing a downward movement, try to keep your elbows as close to your sides as possible.

3. Deep action essentials: face the wall, feet slightly wider than shoulders, toes against the wall, hands up against the wall, look up as far as possible, and then squat down, asking knees not to touch the wall, thighs and calves are at 90 degrees. Get up,

What method is there to exercise upper limbs with bare hands? 2 1, neck

(1) Spread your feet naturally, cross your fingers behind your head, press your head forward and down smoothly, and apply appropriate resistance to your neck. Don't let your hands press your head down, keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, and then relax.

When you practice, you should hold your chest and abdomen, not bow your waist.

(2) Put your right hand on the right side of your head, press your head to the left, and apply appropriate force to your neck. Don't let your hand press your head to the left, keep this "stalemate" posture for 8 ~ 10 seconds or a little longer, then relax and practice in another direction.

When practicing, the upper body should stand upright and not lean to one side.

2. Chest

(1) Push-ups are dynamic exercises. Here are static push-ups and push-ups. When the body descends to the point where the chest touches the ground, the pectoralis major muscles are extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

(2) Stand facing the wall, raise your arms horizontally in front, with your fingertips touching the wall but not touching it, keep your whole body straight, lean forward, hold the wall with your palms, with your fingertips facing up, your elbows bent, and your upper arms and forearms form a 90-degree angle. Keep your arms bent to support your upper body, don't lean against the wall, and keep your pectoralis major extremely tight. Keep this static posture for 8 ~ 10 seconds or less.

Step 3 shoulder

Open the door, stand in the door frame, hang down your arms, loosen your fists, put your hands forward, then spread your arms at your sides and press your fists against the door frame as if to open the door frame. The deltoid muscle is extremely tight. Keep this static posture for 8 ~ 10 seconds or a little longer, and then relax.

Through the above, we know what are the methods of unarmed muscle exercise. Whether it is to exercise the muscles of the chest, neck and shoulders, you don't need any sports equipment and exercise at home. The most common is push-ups, which is an exercise method that many people will use.