The most effective exercises for bare hands

In fitness exercises, some exercises are bare hands, and some exercises are machine exercises. However, some people don’t know what bare hands exercises are. What are the most effective bare hands exercises? Let’s take a look at bare hands exercises together!

　　Narrow distance push-ups

　　These are basically the same as standard push-ups, except that the distance between the two hands is narrower than that when supporting the ground. Complete 3 sets on the office floor, each set is just a coincidence. If you think it’s easy to complete, put your feet on the chair or file cabinet.

　　Step in front of a chair (the chair should be stable enough), step on the chair surface, and exert force on the right leg, so that the whole body can be stepped onto the chair, but still let the left leg go. In the suspended state, then return to the initial position, change your left leg to do the same movement, and complete one complete action, do 20 times in total, and complete 3 sets.

　　Squat and jump

　　Bend your knees and crouch on the ground, support your hands with your legs, and quickly stretch your legs behind you in the upper position of push-ups; complete the above movements quickly in the opposite order, and then stand up; jump as high as possible. 20 movements are 1 set, and complete 3 sets. If the time is too busy, you can only do the first half (no jumping).

　　Single leg to the chest

　　Support your hands and feet to the ground, put in a push-up preparation position, your abdomen are tight, lift your left leg forward, get close to your chest as soon as possible, and then slowly return to the starting position; change your right leg to do the same movement, alternately, do 20 times in one set, total Complete 3 sets in total.

Sumo Skating

　　Stand with your feet apart, spread your feet slightly wider, and toes forward. Do a squat movement, try to get your hips closer to the ground. Lean your back slightly forward, slowly move your body to the right side, support your hands with your right knee, straighten your left leg, and stretch your thighs, buttocks and groin in turn. Keep this position unmoved for 3 seconds, and then change the direction to do the same movement. Do 10 sumo skating movements alternately on both sides, and do 3 sets in total.

　　Plane support

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

Russia Rotate

　　Lying on the floor, crossing your feet, keeping your back flat, and slightly bent your knees. Twisting your feet together can maintain stability, keep your lower body moving and lift your upper body, creating a fictitious V-shaped shape with your thighs. The arms are fully extended in front of you perpendicular to your body, and hold the heavy objects with both hands tightly.

　　Reverse curls

　　Add to plank support, lie on the ground, place your hands on your side, lift your feet, and your thighs are perpendicular to the ground (in the whole set of movements, the position of both legs cannot be lower than now), the force of the lower abdomen rolls the pelvis up to the hips off the ground, and the legs should be at a forty-five degrees angle to the ground, maintain this high position for a moment, and slowly return to the starting position.

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