12 styles of bare hands fitness exercises - practice body shape at home

12 commonly used self-weight training movements

　　This set of exercises combines aerobic and resistance training. I believe everyone knows about fitness knowledge. Self-weight training is also a great way to exercise. Compared with equipment training, the advantage is that it can be done anytime, anywhere, and is simple and convenient. Let’s take a look at what fitness movements the editor has brought to you.

　　When you start doing exercises with the pictures, please be sure to pay attention: patients with high blood pressure should avoid isometric exercises, such as deep against the wall. Squat, side stick, stick.

　　Suggested movements:

　　1. Open and close jump

　　Stand with your hands on your side: In the jumping up, spread your legs and raise your arms to your head at the same time; when landing, your arms are above the head, and your feet are wider than your hips. When jumping again, close your legs and let your arms return to your side in the same action. At the same time, pay attention to the opening and closing jump movement to be light but calm (this is counted as a opening and closing jump, which requires continuous jumping for thirty seconds)

2. Push-ups

1. Face down, palms directly under the shoulders, and forefoot touch the ground

2. Straighten the body, head and back are in a straight line, use your arms to support your body upwards

3. Press the torso down to the elbow at a ninety-degree angle, and then support it upwards

　　If you feel it is too difficult, put your knees on the ground when doing it until you have enough strength to do standard sit-ups, record how many times you do in thirty seconds, and the movements should be brisk but calm!

3. Squat against the wall

1. The back is against the wall, with feet shoulder-width about 60 cm away from the wall

2. The back slowly slides down to parallel to the thighs and the ground. If necessary, adjust the position of the footboard so that the knees are directly above the ankle (the knees cannot exceed the toes)

　　Don't bend the back, maintain this posture, if possible, hold on for 30 seconds, and rest for ten seconds between each time

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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4. Curls

1. Lying on your back, bend your knees, put your feet flat on the ground, and put your hands on your side (or gently place them on your head)

　　2. Roll up your upper body, but don't leave the lower back on the ground

　　3. Be sure to shrink your chin to your chest, and then roll your shoulders and upper back off the ground, then roll it down to its original position

　　　Do it for thirty seconds, the movements should be fast, but calm!

　　5. Stubby squats

1. Both feet are the same as your shoulders. Stand wide, place your hands lightly on the opposite shoulder

　　　2. Lean forward from your hips, center of gravity on your heels, and keep your back straight!

　　3. Lean forward until your legs are ninety degrees - imagine that you are about to sit on a chair

　　4. Straighten your body again, don't bend your back

　　6. Bend your arms to the bench or chair, place your palms on the chair behind you, bend your knees at right angles, and keep your hips upright

　　2. Bend your elbows to ninety degrees to lower your body (the hips drop into the air on the floor), and use the strength of your arms to support your body upward

　　The movement should be light, but calm!

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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7. Plank support

1. Lie on the ground, with your arms and feet Support the body toe, so that the body is in a straight line from head to toe

　　2. Do not arch or sag or shrink the buttocks in the middle of the body, and maintain this posture until you can't hold it

　　Remember, this action should never cause lower back pain!

　　The first time you do it, please do your best. If you can't hold it for 30 seconds, try to hold it for ten seconds, rest for five seconds, and hold it for another ten seconds, totaling 30 seconds

　　8 .Run high and leps

1. Stand upright and start jogging, either in place or forward

2. Do not lean back, push your feet before, lift your knees to the height of your chest as much as possible

3. Keep your hands relaxed, bend your elbows, lower your shoulders, and swing your arms back and forth to maintain your running movement

2. This is also a tiring movement that will be done for thirty seconds in a row. You might as well practice slowly, but move It is best to do it quickly and high!

　　9. Squat in the squat

　　1. Stand straight with your back, your feet shoulder-width

　　2. Slide one leg forward, bend your knees to 90 degrees, keep your upper body straight

　　3. Return to the original standing position, repeat the movements, and change the other leg forward

　　The movements should be uninterrupted, but calm!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search “Fitness Bar Network” or "Click to scan and follow")

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10. Side plate high rotation

1. Position the traditional sit-up posture, but when the arms are straight upward, rotate the body at the same time, let the right arm extend to the head

　　2. The arms and torso should be in a T-shaped shape

　　3. Return to the starting position, lower the body by bent the elbow, then push up, and rotate until the left hand points to the ceiling

　　11. Side plate support Support

1. Lying on your side, the forearm and feet support your body weight, and the body is diagonally

2. Do not touch the ground on the hips, be sure to straighten the neck and back

12. Reverse curls

1. Can support the plank, lie on the ground, place your hands on your side, lift your feet, and your thighs perpendicular to the ground (in the whole set of movements, the position of the legs cannot be lower than now)

2. The force of the abdomen below rolls the pelvis up to the hips off the ground

3. At this time, the legs should be at a forty-five degrees angle to the ground

4. Maintain this high position and slowly return to the starting position

(Note: Follow the fitness bar WeChat public platform, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

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　　Fitness at home: 7 minutes make you sweat profusely