Home hand-held fitness program collection version

If we achieve good exercise results through bare hands, then we must make good plans, because these movements are relatively simple. Only by making good plans can we ensure better exercise results and achieve our fitness goals faster. So let’s take a look at how to arrange the bare hands exercise plan at home?

　　First stage: Jogging + squat

　　Joining is an essential movement during exercise. The movements at this stage are relatively simple and basic, and one-handed is essential for us to lose weight and exercise. At the beginning, we jog for about half an hour to allow our bodies to adapt to this exercise. The process can stretch our body muscles, so that we will not easily get injured during exercise. Next, we will continue to complete 3 sets of squats, each set of 30, which can help our leg muscles be well trained.

The second stage: wide-range push-ups + planks

The wide-range push-ups exercise our arms and back muscles, while planks are a core strength training exercise. When completing wide-range push-ups, our bodies can maintain balance on the ground at the beginning, and use our hands and feet to support them. Next, we bend our arms to get our bodies closer to the ground, then straighten some arms upwards and move again Work. Persist in 3 sets each time, each set of 30. The plank support action is a static action. Each time, one set of action for 1 minute, you can perform 3 sets. Note that during the exercise, our body must be in a straight line.

The third stage: sit-ups + pull-ups

The sit-ups mainly play the role of exercising our abdominal muscles. We need to persist in completing 30 sets of movements each time, and we can perform 3 to 5 sets. This action is relatively basic, but after persisting for a long time, it will have a good stimulation effect on the abdominal muscles, so the exercise effect is also very good. The pull-up action requires our explosive power to complete, and the movement is difficult. However, the effect is also very good. At the beginning, we need to grasp the force-hardening object that can support our body to leave the ground with both hands, and then exert force with both hands to lift our body upward to the highest position. Then relax our arms and start the movement again. Complete 3 sets at a time, 10 to 15 in each set.

The above is the home-hand exercise plan introduced to you. The above introduces the exercise method for three stages. The differences in the parts and methods of exercise at different stages are relatively obvious. The main purpose is to proceed step by step, so that we can achieve the exercise effect faster.

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