50 kinds of bare hands exercises. If you don’t know, come and learn about it.

In fitness, there are differences between bare-hand fitness and equipment fitness, and bare-hand fitness and equipment fitness are both good. However, bare-hand fitness and equipment fitness are also of particular importance. So, what are the 50 types of bare-hand fitness movements? If you don’t know, come and learn about it. Let’s take a look!

1. Squats

When talking about bare-hand exercise, you will think of push-ups and sit-ups first, but when it comes to fitness effects, squats are definitely the first. Because push-ups may not be possible for many female users, sit-ups have been banned abroad and replaced by crunches. Squats are different. Squats can be done by both men and women, and the legs are also our largest muscle group. After practicing the leg muscles, it can not only improve our basic metabolism and release more testosterone. Accelerate muscle growth in other parts.

2. Pushups

Although it is mentioned above that many girls may not be able to do this action, pushups are indeed a very good action and the best barehand movement for practicing pectoral muscles. P4P's 8-minute pectoral muscle training is all composed of pushups. And pushups can be made into various variations and exercise different muscle groups. Standard pushups can be practiced to large chest muscles, and narrow-distance pushups can be practiced to triceps. There are other cool variations, which can only be said to be equipped with a B artifact.

3. Plank support

Tablet support, a movement that was once very popular on the Internet, and all kinds of people come to challenge it, but they fell down in less than 30 seconds. Because this action is very terrible, but if you want to practice the core muscles, this is another very effective action. You have to accept it. 　　The simplest way is, as long as you keep your whole body tight when doing plank support, no matter whether your posture is standard or not, there is always a muscle group in your body that is trained, it is so awesome. The absolute king of core muscle movements.

4. Bobby jump

This is a terrible action, at least the editor thinks it is terrible. Bobby jump should be the best among all fat burning movements. One push-up plus another jump, and one continuous jump can directly raise the heart rate to 160 for 1 minute. Do it continuously for 3 minutes, which makes people want to die.

If you want to challenge, you can try a 2-minute continuous wave jump.

5. Curls

Now, many abdominal muscle training plans use curls instead of sit-ups. And foreign countries have also included sit-ups on the blacklist of movements. Replaced by curls. Because sit-ups not only cannot stimulate abdominal muscles, but also cause damage to the spine. Curls are created to exercise abdominal muscles, which can directly and effectively stimulate abdominal muscles. The effect is better.

6. High-legging

Bobi jump is the most fat-burning movement, so high-legging is the simplest and efficient fat-burning movement. As a representative of Japanese perverted courses, the Tabata training program always has a high-legging movement because it is simple and effective. And the fat-burning effect is high. If you are a very lazy and want to keep healthy, you can use the high-legging movement to make yourself healthier. High-legging movements twice a week, each time for 4 minutes, do 30 seconds quickly, rest for 30 seconds, do 4 times in a row, and 4 minutes to complete a set. Do two sets a week, such as one set on Tuesday night and one set on Friday night .Yes, only 8 minutes of training per week can help you keep healthy as efficiently as possible. Don’t underestimate these 8 minutes, it can greatly reduce your visceral fat. For details, you can watch the BBC documentary about weight loss.

7. Open and close jump

You may not pay attention to it, but open and close jump will always appear silently in the fat-burning hiit course, because it is a super simple, fat-burning, and can be used as a warm-up action. The intensity of the opening and closing jump is not high, and everyone can accept it. It is generally used for the early movements of hiit training to help warm up quickly.

8. Crawling straight legs in place

This action can exercise your flexibility, and it also stretches, which can stretch all muscles below your waist. This action can also be called the king of flexibility, which is better than the effect of pressing legs, and it is also Safer.

9. Close your abdomen and raise your legs

lying on your back, put your hands on your buttocks, then use your buttocks as the fulcrum to lift your legs and upper body upwards about 60 degrees, then slowly lower your legs, but not touch the ground. You can also lift your feet together from the ground, and then open your feet. Do it repeatedly. If you persist, you will have the proud 6-pack abdominal muscles.

10. Pull your legs sideways

Open your feet and stand as much as possible, then squat down toward your right foot, hold the toes of your right foot with your right hand, hold the heel of your right foot with your left hand, hold the heel of your right foot with your left hand, and hold the heel of your left foot for 20 seconds, slowly stand up, squat towards your left foot, do the same movement, hold the heel of your right hand, and do it repeatedly 8-10 times. Don’t underestimate this movement. Doing it regularly can not only train the muscles of your thighs, but also enhance the "interest of life".

11. Stand up and beat your hands

It is the so-called "land swimming", which is one of the signature movements of the Marine Corps. This is a must-practice movement for men who want to shape their upper body into bodybuilding lines.

12. Submersible stance

This is a modified stance. In addition to training strong muscles, it can also strengthen the tenacity of the neck, back, waist, hips, and legs. The feet are opened as much as possible, and the hands are opened more open. Lift your hips up, press down hard, but do not touch the ground. After stretching your hands straight and holding them for 20 seconds, tilt your head back, bend your arms and raise your legs. After holding for a while, retract your body back and lean your hips up, and of course you must support them. Finally, restore it to a preparatory position, do it 8-10 times.

13. Twist your legs

Sit on the floor, straighten your left foot, and bend your right leg and cross the left Legs, left hand pinned to the right knee. Then slowly turn your body to the right back (right hand can support it on the floor to maintain balance), and hold it for 20 seconds when you turn to the limit. After doing it for 8-10 times, change sides and do it again.

14. Bend your hands and raise your hands

Stand with your feet shoulder-width apart. Beat your body as far as possible, and try to lower your head as far as possible. At the same time, hold your hands tightly together, and then slowly lift your hands behind your body to the limit, maintaining 20 After seconds, slowly let go of your hands and do it again 8-10 times.

15. Running

When running, you need to use a lot of tools to assist. Running is a very casual and rough exercise method. You can use all the time to get off work and play time. When you can't use transportation, choose to walk or run, choose timed running or run like animals, and exercise the organs that can be exercised throughout the body. While you are both muscles, you can breathe fresh air and enjoy many scenery that "head-down people" cannot appreciate. Of course, choosing a treadmill in places like Beijing is very obvious.

16. Horse stance

Male stance should be paid attention to. Your arms are straight, your calves and thighs should be 90 degrees. The thighs and waist should be 90 degrees, keep them flat, try to maintain this posture, and you can also step on the toes on the steps to stance. The effect can be imagined.

17. Practice boxing

This exercise method can not only exercise your own body, but also stimulate your body functions, so that you can also have combat cells and master more practical experience. In fact, this is also very interesting. It will not be as boring as you do some mechanical push-ups, squats, etc. You will also have the motivation to persevere.

18. Sit-ups

The number of sittings curled up in unit time is a sign of the elastic durability of the abdominal muscles. Strong abdominal muscles can prevent pain in the lower part of the spine and maintain a good posture. The method is to lie on your back, cross your arms tightly and hug your chest, flex your legs and lift your knees, 30 to 40 cm from your hips, and hook your toes to the bottom of the furniture. Lift your upper body upwards. Sit until you are close to your thighs and stretch your head forward as much as possible. It is required to do it continuously and repeatedly for 1 minute.

19. Sit forward and stretch

This action can effectively exercise the flexibility of the spine, hip and legs. Good flexibility is very helpful in preventing pain at the bottom of the spine and back and legs damage. Method: Sitting on the ground, close your legs together, stretch your legs flatly, and your feet against the wall. Extend your hands forward and touch the wall as much as possible. Note Intention, the knees must not bend, and the force must not be too strong. The muscles should be relaxed as much as possible. For 5 seconds.

20.Hip bridge

Our body lie flat on the yoga mat and maintain a straight and balanced state. At this time, our legs bent and put both hands on both sides of our body to exert force. The abdomen can move upwards from the ground and slowly move upwards until our backs also leave the ground. At this time, the back, abdomen and legs can form a hip bridge. We keep moving for 30 seconds in a group.

21.Wide-distance push-ups

We can also perform wide-range push-ups at home. At the beginning, we open our hands and lie on the yoga mat. At this time, the distance between our hands and arms is wider than our shoulders. At this time, the arms are in a straightened state. The feet and hands support the body to maintain balance on the yoga mat. At this time, the body should be kept in a tilted state. The movements should be prepared. After that, we bend our elbows to let our body downwards and ensure that our body is parallel to the ground. Then stretch out some arms to let our body upwards and start the movement again.

22. Wide-distance pull-ups

Although this action is a bare-hand exercise, we need to have a place to borrow force to carry it. At the beginning, we hold the horizontal bar or the position where we can borrow force with both hands. At this time, the distance between our hands is wider than the shoulders, so that our feet can leave the ground, and only the arms support our entire body to maintain balance. After adjusting our state, we lift our hands upwards and let our chin exceed the position where we borrow force. At this time, we relax our arms and let our body downwards. Each time we complete 15 pieces in a group.

23. Chest expansion exercise

23. Chest expansion exercise

There are many chest expansion exercises. We can do simple two-arm stretching exercises, that is, we move our hands The sides are spread out like a bird. Let our hands spread out to form a straight line, and the arms are parallel to the ground. At this time, our palms are facing directly in front, so that we can feel our chest stretching. After working for 90 seconds, we relax our arms, put them back to both sides of our bodies, and start the movement again.

24. Crawling action

Crawling action is actually crawling on the ground like an animal. At this time, we kneel on the ground with both knees and support our hands on the ground. Let our bodies be parallel to the ground. At this time, after we adjust our state, our left hand forward, then our left leg also moves forward, then change our right hand forward, and then move forward. Keep this crawling action, persist for more than one minute. This action is done against friction and can effectively exercise our abdomen. The muscles, arms and legs muscles.

25. Backhand wide pull-ups

The most test of pull-ups is our arm strength, especially the backhand wide pull-up movement has a greater difficulty, so the exercise effect is also better. At the beginning, we hold the single rod with both hands wide, and our hands are in the reverse grip, that is, the palm of our hands is facing us, and the distance between the two hands is wider than that of the shoulders. At this time, we adjust our state and exert force, use our arms to force up, so that the body can stand upward until our chin can exceed the single rod. Then slowly relax and retract the movement.

26. Chair bent arms

This action requires the action to be completed with the help of a bench. At the beginning, our hips are leaning on the bench, and our legs are straightened, but our arms are bent. At this time, we straighten our arms and let our arms be straight , use the strength of your arm to make your hips leave the chair, and keep your arms straight. Next, lean your hips down on the chair, and then start moving again. Complete 20 sets of movements at a time, and complete 3 sets at a time.

27. Door handle pull-ups

Door handle pull-ups means using door handles to do pull-ups, because many people cannot find the horizontal bar to complete when exercising at home or bare hands, so you can use the door handles. However, be careful that the load-bearing force of the door handle must be sufficient, otherwise it will be easy to get injured. At the beginning, we hold the two door handles in front and behind the door with both hands so that our bodies can leave the ground. At this time, the arms will change from bent elbows to straighten. Until the arms are straightened, we will bend the arms and let the body down, and the toes must always be kept off the ground. Complete 20 at a time, and three sets can be performed every day.

28. Arm lifting and stretching

This action is done in a kneeling position. At the beginning, we kneel on the ground on the ground, so that our upper body can keep our body straight and our hips sit on our legs. At this time, we hold the heavy object with both hands, one with one hand. At this time, we open our arms backwards, expanding from our chests backwards, and we can feel that our chests are expanding, and the back is tightened backwards. Repeat this action, insist on completing 30 pieces in one group, and multiple sets of movements can be performed in a day.

29. Prone YW stretch

This action requires us to lie on the yoga mat. At the beginning, we lie down, and the position above the chest is off the ground, and we use our back strength to support it. At this time, we open our hands diagonally upwards to both sides, so that our arms and bodies form a Y-shaped shape. At this time, we bend our arms downwards to make our arms form a W-shaped shape. Repeat the Y-shaped shape and W-shaped shape. Complete the movements 30 times in one group, and you can perform 3 sets of movements a day.

30. Lying on your back and clamping

This action needs to be completed on a smooth ground. At the beginning, we lie on the ground naturally. At this time, our bodies are naturally relaxed and lying flat, and the arms are placed on both sides of our bodies, but when we are ready, we can start the movement. We use our arms to clamp the middle of our bodies so that our back can be clamped back, and at this time, the elbows support our back and can leave the ground. This back-climbing action will help us stimulate the back muscles.

31. Frog lying

Frog lying can be completed on a yoga mat. At the beginning, we both Open the legs, bend the legs and lean against the ground, and lie on the ground, try to make our waist and abdomen close to the ground, the closer we get, the better. The upper body is close to the ground, and at the same time, our arms are stretched upwards so that our back can have a stretching effect. This action is not difficult, but it is necessary to try to make the whole body close to the ground, just like a frog, and keep moving for more than 30 seconds. This action mainly plays a role in opening the back.

32. Bend over and stand up to the back

At the beginning, we first bend over and lie on the yoga mat to relax our bodies, open our legs shoulder-width, stretch our arms upwards, and move upwards along our heads. After we are ready, we can start the movement, use our waist and back strength to allow our upper itself to leave the ground, that is, do a back-up exercise, and then relax downwards and adjust our breathing and reopen Start the action. More than 30 movements are required at a time as a group, and multiple groups can be performed in a day.

33. Breaststroke Arm Stroke Arm Stroke Arm Stroke is an action completed on the ground. From the name, you know that it is definitely related to breaststroke. The fact is that we need to complete the breaststroke Arm Stroke on the ground, just like we are also doing breaststroke. Our legs are raised upwards, and our two arms always sway upwards and downwards, so we can clearly feel our arms exerting force. We have to insist on this action for 50 seconds as a group.

34. Kneeling push-ups

Kneeling push-ups can exercise our back muscles more effectively than ordinary push-ups. At the beginning, our legs are kneeling, and try to keep 90 degrees between the legs and then lean down. At the beginning, we also use Our arms started to do push-ups, but we could feel more clearly that our hips and back were pulling our minds. This movement is more effective in training our backs and hips, but the effect of training our legs is not good. More than 30 are required at a time.

35. Pull-ups

Doing standard pull-ups is also a very effective action to exercise our back muscles. At the beginning, we need to grasp the horizontal bar with both hands, and the distance between the arms is similar to our shoulders, so that our two arms can be parallel and more labor-saving. At the beginning, we bend our elbows and use our back to exert force, so that our bodies can move upwards, the better the upwards, at least our heads can leave the single rod. Until our limits, let the body relax and start the movement again. You can first increase the target from 10 at a time.

36. Back support

First I We need to lie on the yoga mat, let our arms bend the elbows, and give the arms and our torso an angle of about 45 degrees. Prepare the movements, after we adjust our breathing, use our back to exert force so that our back can leave the ground. At this time, we need to rely on our elbows to support us. We must pay attention to stop and stop in the process. We need to maintain natural breathing so that we can persist in completing more movements.

37. Stand up and stand up

This action requires us to complete this action. First, we open our legs and present a lunge state, and the two legs open a little longer. At this time, we must straighten our backs, straighten our chests and abdomen, and lean our heads and backs slightly back, so that we can clearly feel our backs stretching back. At this time, our buttocks also have a lifting effect, which can also play the effect of lifting the buttocks. We need to insist on this action 30 seconds is a set, and multiple sets of movements can be performed in a day, or the movements can be completed separately.

38. Stand-in

The handstand can be very good to exercise our arm muscles, and it is also a very good way to exercise our back muscles. Because when the handstand, we need the arm muscles and back muscles to support the weight of our body, so this is a way to stimulate the arm muscles and back muscles, which can effectively exercise our latissimus dorsi. Generally, one movement persists for 5 minutes, and novices try to complete it with companions. The movement is difficult.

39. Cross the left and right ankles

This action requires us to lie flat on the ground first, and then arch our legs to arch, and then our upper body is bent. When doing this action, we need to ensure that our back is always away. Open the ground, and then start crossing the left and right ankles. First use your left hand to touch the left ankle force, and then exchange your right hand to touch the right ankle. In this way, the waist can clearly feel the force, which means that our waist is already exercising. Because the shark line is on both sides of our abdomen, this action can exercise the shark line well.

40. Inverted stand support

The inverted stand support is also effective for training the deltoid muscles. However, this action is mainly aimed at the middle deltoid muscles. Usually, some exercise equipment is required to use. However, if there is no exercise equipment and you want to exercise with your bare hands, we can also use the inverted stand support. We first do the inverted stand, and then support the body of the column. We must remember this action. The most important thing is to pay attention to your own safety. The time to be extended to stand will be better for the effect.

41. Neck pull-up

I believe that everyone has done pull-ups in their daily exercises. This action is actually quite familiar and simple. However, this action is not very effective in training the deltoid muscle, so we need to make some changes to make it exercise the deltoid muscle. It is best to use the back pull-up method. This action is still a certain difference from ordinary pull-ups. The basic action still has no change when we do pull-ups. It is only when we lift. When we lift, we can return the same way when we go over and run alone. However, this action requires everyone to lift the head in front of the horizontal bar, which will increase the difficulty of the exercise, but the effect is also very good.

42. Curl static exercise

Curl static exercise This training is actually similar to the similar movements when we make a shape for exercise biceps during sports competitions. This exercise is a practice without load and static, so it is very useful for depicting the lines of our biceps, and the effect is also very obvious. And generally speaking, when we perform dumbbell curls, we will use this movement to supplement after exercise, because this movement can give everyone's muscles better exercise. Moreover, during curls, we are actually slow, and we have to rely on our muscles to exert force and contract. When we do this training, we will find that even if there is no weight bearing, our biceps are also exercising

43. Support the back upward

This exercise is to support the back upward We must first prepare a yoga mat before we can exercise. We must first lie on it and relax our body. After we put our elbows on both sides of the body. The reason for placing our elbows on both sides of the body is that we must clamp our bodies tightly so that we can fix the balance of our bodies so that we will not twist during this exercise, which will affect the effect of the exercise. After these steps are completed, we must use the touch of our toes to the floor to let our body exert force. In this process, the body and the ground will have an arc shape. In this case, we must also hold on. We must keep this action like this for about 30 seconds, and this action must be considered complete. We must also hold on for about 30 seconds during the action. If the time is not reached, the effect will not be very good. Let our head and back close to the floor and perform about three sets of about three sets every day.

44. Folding knife stand up

Folding knife stand up actually looks like an improved push-up movement after finishing, so you can also refer to push-up movement during this movement. First, we support our legs on the ground, then look at the middle of the palm and point the forehead to the ground. This training requires everyone to have better ligaments. During this training, we can also use a narrow distance posture, so that the exercise of the shoulder will be better, because if we use a wide distance to exercise, the training of the deltoid muscle will be stronger. The core of shoulder strength still needs to be completed by everyone using a narrower posture. Moreover, if this training is done 15 times each time, and each time you can achieve the movement standards, it is enough to do 15 times a day.

45. Stand-in push-ups 　　　Stand-stand push-ups are used to apply the push-ups to the handstand. In fact, push-ups are also very common. Everyone should know how to do the exercises in this training. After the handstand, we can perform push-ups on the money. The handstand exercise should also know that we have to support the floor with both hands, then put the legs on the wall, and then continue to move the elbows to make the body push-ups. During the exercise, the body should still be straight and there should be no movements that change the shape, otherwise it will also have an impact on the effect of the exercise. This training is very stimulating to the shoulder.

46. Forward leaning push-ups

Forward leaning push-ups are actually very similar to normal push-ups. We should do normal push-ups, but normal push-ups. Punching ups have less stimulation to the upper part of the chest muscle, so we need to improve this exercise to increase the exercise of the upper part of the chest muscle. For this training, we should place our feet on a stool with a relatively suitable height on the stairs in other places, or in other places, and use the gap between the stairs to exercise. After the feet are together, open the hands shoulder-width as wide as you want, and then wait until you are lowered, and slow down the speed. Do 4 to 6 sets a day, and do about 30 sets per group.

47. Prone and stand up

47. Prone and stand up

Prone and stand up to the body first, and then lie on the body on the mat. Try not to touch the mat. Starting from the chest, try to keep it hanging as much as possible and do not touch anything. Both hands are still placed on the back of the head. There, when the sin movement begins to rotate, we must first choose to turn to the left. At this time, the back should participate in the movement to the maximum extent, and the impact should be larger, so that it is easier to drive the shoulders and get better training. Although the rotation amplitude can be larger, the rotation speed should be controlled slowly, which is safer and makes the pressure on our spine to be less. Specially trained for the back.

48. Alternating side lunges

The training of explosive force is very important for everyone. During the explosive force training, if you want to perform it with your bare hands, you can use the alternating side lunges. First of all, this movement requires us to stay standing first, and then open our legs, which is about 1.5 times wider than the shoulders, which requires us to open our feet wider. Next, cross your hands on your chest and keep your waist and back straight. Never bend down and hunch your back. When you start exercising, our center of gravity first moves to one side, and then slowly squat down. After one thigh is parallel to the ground, the hips can exert force and start moving towards the other side of the body. When we squat, the direction of the knees and toes should be consistent, and the movements should be more coherent, and the body should have a sense of balance.

49. Squat jump

49. Squat jump

Squat is a very common sport, and this sport will have a very good effect with jumping. Basically, explosive force is a very test of the jumping force. Therefore, when we stand, our feet should also be opened as wide as our shoulders to make a squat posture. The hips can be relaxed to let the body fall. During the process of the body falling, the hips You can move backwards. At this time, we must tighten the muscles of our buttocks, and try to hold our body when our back falls, and swing our arms to drive our body to jump.

50.Y-shaped stretching

This movement actually starts with push-ups, and when doing this exercise, we must first do a relatively standard push-up, then remove our hands from the floor, lie on the floor, stretch our hands to the top of our heads, and make a y-shaped stretch. This movement can exert force the middle and lower half of our trapezoid muscles well, and exercise to these two parts. Basically, you can do about three sets a day, each group doing 25. Similarly, this movement can also be completed on the right hand.

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