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What to do without equipment? Training the three ace movements with bare hands will make you become a strong man!
Many friends cannot go to the gym for personal reasons! But this does not mean that you have no conditions to become stronger! The three freehand movements that you must practice without equipment
I. Push-ups!
Push-ups are training exercises that are performed on the earth! There is no requirement! Just a small open space!
Soft training groups: pectoral muscles, triceps, and deltoid muscles!
Many people are not standard in push-up movements. Common mistakes include: collapse of waist, or sticking up their buttocks, or the movement amplitude is too small... The action process
1. Separate, slightly wider than shoulders; support the toes, and use the strength of the waist and abdomen to control the torso into a straight line;
2. Put your elbows to your body Close, about 20-40 degrees, instead of letting the elbows outward, or even to 90 degrees. When your body is down, it is best to let your elbows fall directly above the wrist, and look at it from the side to see that it is exactly 90 degrees. Do not let the elbows run to the front or back of the wrist, which will affect the muscles you want to exert.
3. Lower the body to the upper body and close to the ground; pause a little, then control the restoration, and focus your mind on the chest muscles. When the elbows are close to straightening, perform the next action immediately. As the strength increases, you can place your feet on the steps to increase the difficulty.
Movement rhythm: slow down and fast up. Silently count in your mind 1234-0-1
Breathing skills: Exhale when the muscles contract and inhale when stretching. Go down and inhale and exhale
(Note: Follow the fitness bar WeChat public platform, subscribe to search "Fitness Bar Network" or "Click to scan and follow")
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