Home fitness: 4 recommended bare hands fitness exercises

In addition to doing some aerobic exercise at home, you can also do some bare hands muscle endurance training at home for matching exercises!

　　　Recommendation of movement:

　　(I) Squats:

　　Squats are known as the "king of strength training". Many training movements are combined with squats. Squats can make men more manly and women more women!

　　(1). The best movement to grow muscles in the whole body - Squats can promote hormone secretion as much as possible during the process, thereby promoting muscle growth, and driving the growth of muscles throughout the body.

(2). Exercise the "internal rotating muscles" on the inner thighs and lift the hip lines.

　　 (3). Improve explosive power--to enable you to burst out the maximum strength in the shortest time.

　　 (4). Improve cardiopulmonary function--practice squats frequently can make the heart stronger.

　　 (5). Enhance sexual function--promote the secretion of androgens, thereby helping to enhance sexual function.

　　 (2) Push-ups:

　　　Push-ups are the simplest, most convenient and most common bare-hand fitness exercises we have ever seen. Push-ups mainly exercise muscles in the upper limbs, waist and abdomen.

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The key points of movement:

　　Pushing both arms, hands shoulder-width (slightly wide) maintain a natural straightening posture; both hands are parallel to the top of the head, and each part of the body is supported at the same time, the two elbows are bent to the outside of the body, and the body is lowered (up and down, the whole body is straight).

　　(III) Plan support:

　　I believe everyone is familiar with this movement. It is a kind of weight training similar to push-ups. It can effectively exercise the core muscles during exercise, which is a recognized good way to exercise the core muscles.

　　(1). Strengthen your core muscles and improve your athletic ability.

　　(2). Reduce the risk of back and spine injuries.

　( 3). Improve the body's basal metabolic rate.

　　(4). Improve your body posture.

　　(5). Improve your balance ability.

　(4) Russian rotation:

　　Russian rotation is a classic waist-abdominal exercise method, mainly targeting the oblique muscles inside and outside abdomen, which is what people often call mermaid line.

　(1). Lying on the floor, cross your feet, keep your back flat. The knees are slightly bent. The feet twisted together can maintain stability.

　　(2). The lower body remains motionless and lifts your upper body, creating a fictional V-shaped shape with your thighs. The arms are completely extended in front of you perpendicular to your body, and the hands are tightly grasping the heavy objects.

(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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