What are the 44 types of bare hands physical training?

Most people still know about physical fitness training. At the same time, physical fitness training is very important in sports training. Physical fitness is the basic athletic ability shown by strength, speed, endurance, sensitivity and other qualities. I believe many people know what movements are there in physical fitness training. So, what are the 44 types of physical fitness training in bare hands? Let’s take a look together.

1. Support jump

The support jump training can help everyone train the muscles of the whole body, so this training is very comprehensive and can ensure that everyone’s core muscles after exercise The muscles of the group and legs will be more coordinated, and they will be more tacit in combination. After the leg muscles are trained, they can make everyone run faster and improve their running speed. In addition, this sport is very beneficial to everyone's explosiveness. Because this sport can help everyone exercise their hips, legs and their overall core parts. Therefore, after doing this sport, we will have faster speed and stronger explosiveness when we do other exercises. (Fitness training plan, 28 days to give you a good figure.)

2. Jump rope

The explosive power of everyone's legs will be constantly tested during the sport of jumping, because during the continuous jumping, every time the legs bounce requires mastering the rhythm, and the muscles of the legs must become full of vitality in order to withstand long-term skipping. If you can master the rhythm and often perform rope skipping exercises, it is easy to improve the explosive power of the legs.

3. Squats

　　People who do squats usually feel that their legs and hip strength are greater than others, because when doing squats, the main exercise of muscle groups is the main exercise group. The body is the quadriceps. As the largest muscle on the thigh, the quadriceps can be regarded as a relatively developed muscle in the whole body. If this muscle can be exercised for a long time, it will definitely have a qualitative development. Then, the strength of the leg muscles is no longer a problem.

4. Multi-directional speed training

In fact, multi-faceted speed training can make everyone's reaction speed very fast, and it also greatly improves the speed of exercise. Among them, we have this role in football training. This training is actually a fast and agile training concept. First, First, we set five signboards in the training direction, then start from the first signboard, first rush to the left, or the right can bypass the first sign you see, and then go backwards to the other end, then turn around to the other side, then backwards back and run. Although this training does not have a substantial training part, this movement tests everyone's flexibility, especially during the training process, the mind's thinking is very important, and our reaction speed is also our reaction speed. After regular exercise of this movement, the reaction speed and movement will improve after the movement.

5. Sit-ups

　　Sit-ups can usually be used by everyone to exercise in physical education classes, and many people will also have this exercise in physical education tests. In fact, the most important thing about this exercise is to help everyone exercise the abdominal muscles, because during our sit-ups, the abdominal force is mainly used, but the abdomen and waist are very close, so this exercise can not only help everyone exercise the abdomen to the same exercise effect as well as the waist muscles. And some people think that the effect of this exercise is not particularly good. In fact, this may be because we have not persisted for a long time. If we can If you can persist for a long time, the effect will be considerable.

6. Plank support

　　The plank support sport is actually a very test of everyone's endurance, because we have to do good movements and keep a posture in the future, but plank support is also very hard. Although this movement may be effective during the exercise process, we still cannot hold on to the body for too long. This is mainly due to the high pressure and high intensity of exercise. However, this exercise is a very good exercise for waist training. If you plan to exercise yourself, friends who have waist and abdomen strength must not miss this. Exercise, exercise is similar to push-ups, but you support the floor with your elbows and then keep a posture unmoved. The longer you persist, the better. You can decide the time to do plank support based on your physical condition, but you must do your best every time to have a better effect.

7. Raise your legs and curl your belly

lying on the floor with your arms in front of you so that your shoulder blades should leave the ground as much as possible, and your lower back should be close to the ground. Put your hands on your head and your arms open. Lift your legs at 90 degrees to your upper body, cross your legs, and slightly bent your knees. Exhale, contract your abdominal muscles, lift your upper body, and your lower back cannot be off the ground. Hold for 2 seconds, then slowly return to the starting position. Pay attention to keeping the chin slightly retracted to the chest, contract the abdominal muscles, lift the upper body when exhale, keep the lower back from the ground, keep the waist still, pull the arms when exhale, slowly lower the back when inhaling, keep the legs still, and maintain a good rhythm of breathing.

8. Pull-up

　　Luck-up is also a very simple and practical way to exercise the strength of the upper limbs. You can plan to make three to four groups every day, ranging from 10 to 20 pieces per group, adjust according to the amount you can withstand. It should be noted that it is best to hang your hands vertically on the horizontal bar to do the lead. When the body is up, it is best to cross the horizontal bar. Try not to use the power of the lower body to bounce, rely on the strength of the arms.

9. Pushups

9. Pushups

　　Pushups are very familiar to everyone, and this sport has a good effect for men, women, young and old, and everyone will do it very easily. Basically, most people know the key points of pushups, but what you don’t know is that pushups can exercise your waist and abdomen well. For the waist and abdomen, pushups are actually a very effective movement, especially for waist strength, which is very useful. It can be performed every day. For fitness people, if they can do some push-ups every day, their waist and abdomen will definitely increase greatly in the long run.

10. Dangling and bent legs

This action requires everyone to use certain exercise equipment. First, we first stretch out our right hand, then hold the high bar, and hang our body all on the pole, then bend our legs, and then turn our body slightly. The number of movements and the number of sets are similar to those above, but we need to slow down this action, don’t let our waists flash.

11. Stand-in push-ups

Push-ups are a very common sport. When doing this sport, we never thought that this sport could be done inverted handstands. In fact, the handstand push-ups are done first, then the feet are on top of a chair, and then the body is supported on the floor, and the hands are moved back. The body is actually in a straight line, and the exercise effect of this push-up has also changed. In the stimulating part, it has been changed to a great stimulation to the shoulders.

12. Folding knife Stand-up

The folding knife Stand-up is actually an improvement in push-ups. OK, first of all, we must do push-ups first, support the floor with our legs, then look at the middle of our palms and point the forehead to the ground. Most people can directly perform this exercise at home. If you think the effect at home is not particularly good, you can also use this exercise to do a narrow-distance folding knife and handstand support. Moreover, when doing this exercise, the core strength of the shoulders is increased. If you want to quickly learn to stand up, in fact, narrow-distance folding knife and handstand support is more suitable. Basically, this exercise can be done 15 times at a time and you can start adding more, and wait until you feel that you have adapted to this. After the exercise, you can do more.

13. Military push

This action is to turn both feet and shoulders as wide as the width, and to open it, that is, to lift the toes, then stretch your hands straight on the floor, and stick them straight onto the floor, and keep your back and legs upright. At this time, the body has an inverted V-shaped shape. When you gradually lower your shoulders, your elbows are 90 degrees, and then you can push your body back for a while. Then you can go back to prepare for exercise. This action can actually be done by finding an open space at home, and there is no need for any equipment, but at the speed At the same time, you must slow down, so that it can be more safe and secure.

14. Back wall stand up

　　　Back wall stand up

　　Back wall stand up is actually a form of inverted support and is done with the back. This sport is not difficult, and you can learn it very well by yourself. When doing this sport, the distance between our palms should not be too wide. If it is too wide, it may improve the stability of the core part of the shoulders. In this way, the effect is not very good, usually a little wider than the shoulders. In addition, this sport can be done ten at one time, and you can start to challenge more advanced ones. 15. Door pull-ups forward

　　This action must first face toward an open door, then stand on the side, grab both sides of the door with both hands, and stand both feet on the edges of the door frame, so that you can sandwich between your legs. This looks like you are holding the door, and there will be a friction between the floor and the body. Therefore, it is best to wear shoes during exercise. During the exercise, the upper body will lean back until the arms are straightened, the knees need to be slightly bent when squatting, and the buttocks are still backward, and the back should still be straight. At this time, The back is at a right angle to the thigh. While pulling yourself up, twist your wrist slightly to let your palms go up, and then the arm in front can participate in exercise and stimulate the biceps.

16. Reverse pull-ups

　　Everyone should be very familiar with the action of upward body. Moreover, pull-ups do not require too much exercise equipment, only a horizontal bar, which can be found in the sports area of ​​the community. If there is really no, it can also be performed in the door frame at home. Normal pull-ups move the palm forward, and this action uses the reverse-shaking hand Method. This is actually because the reverse grip of the horizontal bar is the best way to stimulate the biceps, so when doing pull-up exercises, other parts have not changed. They just change the direction of the hand. There is no requirement for the distance between the hands. They just need to be wider than your shoulders and maintain comfort. Other parts are the same as normal pull-ups, without any changes.

17. Curls

　　Curls, the most important thing in this exercise is to exercise the abdomen, but we will definitely let other ministries and commissions participate in the exercise during the bare hands. It does not require any exercise equipment, but is very effective. When doing this exercise, you only need to prepare a yoga mat first, and then lie your body on the yoga mat for a curl. Through equipment training, the effect is not great, and there is no need for exercise equipment. Starting this exercise will have a very good effect directly through your own muscles. During the exercise, the upper part of the abdominal muscles is the main source of force, so the most important thing in this exercise is to stimulate the upper part of the abdominal muscles. For this exercise, the biggest problem is whether the movement is standard. If the movement is standard, the effect must be very good. .

18. Supine back clamping

　　　The supine home is targeted at the upper half of the back of our body. When we lie on the ground on the ground, our elbows first touch the ground, then we force our elbows to the floor, and then let our feet step on the ground smoothly to maintain body balance. When the torso is lifted, the upper back will still leave the ground, but the lower back should still be close to the ground, and use the power of our upper back to promote the entire movement. This can use the rhombus and trapezoidal muscles, these two muscles, which can allow everyone to train to the back.

19. Backpack upright rowing

Back The bag is to open your feet and keep them shoulder-width apart. The next thing to do is to keep your spine and pelvis in a neutral position and tighten the core muscles. At this time, grab the backpack, relax your neck, and lift it up. During the lifting process, everyone can definitely feel that your deltoid muscles are load-bearing, so this action can make the backpack close to the body and have a better effect. Also, when our elbows are pulled up, we should still keep it parallel to the shoulders. It is best not to change the elbows and shoulders, and slow down when lowering them. Some.

20.Hip Bridge

　　When it comes to hip exercises, it is naturally indispensable. The reason why this action is named is because it has a good buttock training effect. At the beginning, our body was lying flat on the yoga mat and naturally bent her knees. At this time, with the help of our waist and abdomen, our buttocks can leave the ground and slowly move towards our backs, so that our backs can also leave the ground, until our backs, waist, abdomen and thighs form an arc. Persist in this action for 30 seconds, we can not only practice buttocks, but also leg training.

21. Squat

　　Silent squat is a static action, but it is still very effective for hip training. At the beginning, we stand up straight with our back against the wall and squatted our body to make our legs 90 degrees, just like sitting on a chair with a standard. The waist and abdomen are tightened. We have to insist on this action for at least 30 seconds. We can clearly feel that our legs are sore and our buttocks are tightened. It means that they have played a role.

　　22. Kneeling and supporting, bending and lifting knees

　　Kneeling posture, bend knees and lifting legs is the simplest of these actions, but the effect is also very good, which can help everyone. We need to kneel on the ground first, then both of our elbows should be placed on the ground, and stretch one of our arms forward, and one leg should bend the knees in front of our chest. Then stretch the other leg that is not stretched forward, feel the growth of our hips, stay for two seconds, and then repeat the above movements after restoring. 23. Resistance forearm curl

This exercise requires help. Usually, when exercising, the left side needs to be held with your hands, and then make the movements that you do when you are dumbbell curl. Since the left back is held and cannot move, we can exercise the biceps on the left, and the biceps on the right.

24. Neck pull-ups

24. Pull-ups behind the neck

　　Rolling up is a relatively familiar movement. Although this movement is still different from pull-ups, it is generally similar. First of all, it is the same as push-ups at the beginning of this movement. When we lift our body upwards, it is a bit different from the standard pull-ups. Standard pull-ups are usually when the body is lifted upwards, so that the head exceeds the horizontal bar. On the top, the horizontal bar can stop by crossing the chin. However, when we lift at night, we lift the head to the front of the horizontal bar, that is, the body is behind the horizontal bar, and the head is in front of the horizontal bar, so we lift it up. Basically, there is only the change of the head, and the others remain unchanged.

25. Inverted lower support

　　The inverted lower support is very effective for the middle bundle of the deltoid muscle, but this method is not as good as using equipment for exercise. Most people prefer to use equipment when doing this exercise, but if you can only finish it with bare hands, it is better to exercise it. If you succeed, it is also OK to do inverted support directly. This exercise is quite difficult and prone to safety hazards. Therefore, before doing this exercise, you must pay attention to safety and regulate the movements so that there will be no danger. If you can have equipment in appropriate circumstances, you will definitely have better results.

26. Curl static exercises

This curl static exercise is actually similar to bodybuilding movements. Bodybuilding competitions are actually exercises for biceps. This kind of static training is actually no load. This kind of training is actually of great help to the lines of the biceps, and may not help everyone to exercise the biceps very well, but the lines can have a good adjustment effect, which can make everyone's muscles look better. When doing this exercise, everyone must pay attention to the fact that during the bending moment, we can clearly feel the power of muscle contraction, but the movement must be slowed down, and the tension in the muscles will be very obvious during the movement. At this time, we can actually exercise the biceps very effectively.

26. Stand-in

Stand-in can exercise our arm muscles very well, and it is also a very good way to exercise our back muscles. Because when inverted, we need 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 very well, which can effectively exercise our latissimus dorsi. Generally, one movement persists for 5 minutes, and novices try to complete it with companions, and the movement is difficult.

27. Wide-distance pushups

This method, as the name suggests, is a pushup with a relatively wide distance, usually everyone's pushups The support is carried out directly on the floor, and this method is actually the same as push-ups, but the distance between the hands is doubled. This movement can effectively exercise the muscles of the back and allow the latissimus dorsi to get a certain amount of exercise. Each set ten times, divided into five groups, with a 30-second interval.

28. Swing the legs on the back

This method is for a person to lie flat on the floor without moving the upper body and arms, but the legs on the lower body are together and constantly swinging clockwise. This can give us strong exercises to our waist and back, and it is very necessary. The large balance force supports it. It is also supported by five groups, each set ten times, with a interval of 30 seconds.

29. Squat against the wall

　　Shandong is a very good aerobic exercise. If a person who does squats frequently, his hips will definitely be tight and his buttocks will be lifted upward. The body shape of this person looks very enviable. If you also want to make your shape look better, you can choose to squat against the wall. There is no need for any equipment at all, just one wall is enough. The key to this action is to let us lean against the wall, and then open our feet to the same width as our shoulders. At this time, the feet This is about 60 cm away from the wall. Then slide our backs to our thighs and make our thighs parallel to the ground. The knees should not exceed the toes. Otherwise, even if the movement is not standard, the movement can be maintained for 30 seconds, and then you can rest for ten seconds in the middle.

30. Running

Almost everyone has an experience, and research articles are overwhelming, so I won’t repeat it. It is important to use jogging to improve aerobic and cardiovascular functions, pay attention to a constant speed and combine it with rhythmic breathing, and use jogging to improve aerobic functions. Do not practice less than 20 times each time. In the moment you push the ground into the air, you must consciously push the ground hard to improve the flexibility of the ankle joints and the strength of the tendons, and also make the shape of your entire leg more perfect.

31. Diamond push-ups

You can also call it narrow-distance push-up training. First, keep the push-up posture, and keep the hands pressed together, that is, press one hand on the other hand and place it directly under the chest. At this time, Start training. There must be a quantity requirement, preferably about 10 to 15 times, the movement cannot be deformed, otherwise the exercise will be poor!

32. Up and down push-ups

Find an object, which can stand up. Push-ups done in this way are actually the traditional one, but the whole state is an inclined state, that is, the relative height of one hand contact is higher than the other hand, so the height difference formed by this is to forge It is very beneficial to exercise the chest muscles. The pressure formed by high-level down pressure will be greater and the effect will be better. Some people think this will not be asymmetrical? As long as we perform it alternately, it will not be possible, right? Get started quickly!

33. Kneeling push-ups

The kneeling push-up movements are still different from the standard push-up movements. We kneel on the ground with our legs layered, allowing our legs to form 90 degrees. Then our upper body lies down and starts to bow. The upper body movements are similar to the standard push-up movements, but this movement is better for us to exercise the back muscles and the effect of the chest muscles is also very obvious.

34. Narrow distance push-ups

Push-ups should be a very familiar sport, and narrow distance push-ups actually reduce the distance of push-ups. That is, when we do standard push-ups, the distance between our hands is The same width as the shoulders, when doing narrow-distance push-ups, the distance between the hands should be smaller than the width of the shoulders, and it should be as narrow as possible. Because the distance between the arms becomes narrower, the triceps will replace the force, so we exercise the arms. Otherwise, the standard service support exercise is just our pectoralis major muscle.

35. Parallel bar arm flexion and extension

　　Panel bar arm flexion and extension This sport can actually help everyone While exercising the triceps, you can also exercise the lower half of the pectoralis major muscle. Therefore, if you can exercise this exercise, you can not only have a good triceps exercise effect, but also exercise with other parts. Nowadays, many students in schools and soldiers in the army will use this exercise to exercise their physical fitness, that is, this movement can comprehensively improve everyone's physical fitness. Moreover, when doing this exercise, you must keep your abdomen and chest tightening. When our arms are bent, we also move the center of gravity of our body backwards. After the torso of our body is naturally sagging vertically, we can clamp the triceps between the elbows to stretch the triceps, so that we can achieve the exercise effect.

36. Prone and stand up and turn

First, for this action, we must prepare a yoga mat first, and then lie on the yoga mat. Finally, do not stick all the chests on the yoga mat. It is best to keep the air on the mat, especially the upper part of the chest. You must keep it in a air condition to make it better. The next step is to place your hands on the back of your head and start to rotate your back left and right. When your back rotates to the maximum amplitude, you can slow down your movements. Keep your head in a natural state, don’t raise your head, otherwise it will put pressure on the cervical spine.

37. High Jump

　　Jump It is what we are familiar with in anaerobic exercise. High jumping is also quite interesting and the difficulty is not too great. Generally, when we jump, we need to concentrate on exercise. We will choose to concentrate on jumping for about 15 minutes, which can have a certain rest time, but the rest time is not long. High jumping is an action with a lot of exercise, which is also very effective for us to lose weight and lose weight.

　　38. Abdominal jumping

　　Abdominal jumping is a very good choice for us to do equipment-free anaerobic exercise. At the beginning, we stand up straight and tighten our abdomen. During the process of our body jumping up, our abdomen needs to be tightened, and our knees need to be bent and folded, and the whole person is in a state of rising. Abdominal jumping requires 15 pieces to be completed in one group, and 3 groups can be performed a day. This action is a very effective action to exercise our jumping power. If you want to jump high or long jump, doing this action before exercise is very suitable. .

39. 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 damage to the back and legs. Method: Sitting on the ground, put your legs together, stretch your legs straight forward, and your soles against the wall. Extend your hands forward and touch the wall as much as possible. Be careful not to bend your knees, don’t use too much force, and relax your muscles as much as possible. Last for 5 seconds.

40.3 minutes Jump

　　It is generally to exercise the heart. The method of jumping is to place a small stool or a bundle of newspapers on the ground, with a height of about 30 cm. You can step on the stool and step on the left foot on the ground, and do it alternately. Do it 24 times a minute, and complete (alternate) movements on average every 2 to 3 seconds.

　　41. Running in place

　　You don’t have to run, just wave your hand and raise your legs in place. If you feel lazy, just wave your arms. Similar to chest expansion The effect is worse. It will be better to "run" for 10 minutes every day.

　　42. Fist swing

　　How to practice the chest muscles the fastest, fist swing is also a good choice. Just swing the air. The effect is also obvious. Just hit two or three hundred times. Although my exercise method may not be very professional, it is simple, with a small footprint, and can be exercised at any time. I hope it can help everyone.

43. Slide back to the body

　　　Exercise is completely used to train the back. First, the body is lying on the ground and then performing a push-up position. Then, the arm is fully extended. When stretching, it is not to lift your body up or slide the body backward. During the sliding of the body, although the arm has been promoted, the body can still be pressed to the ground as much as possible. In this way, our feet actually play a role like a wheel. Overall, our bodies do it. When this movement is like rolling the body with the abdominal wheel. You should understand what it means when you hear this. Also, our backs must be kept straight and our bodies must be basically parallel to the ground, but the movements must also be slower, otherwise it will be bad if the shoulder joint is wounded.

44. Back-five push-ups

This method is to use both hands to push when we hit the ground. Let your body go up, and then use the gap between the body go up and slap your back with both hands, that is, after the two hands are slapped behind the back, then put it on the ground immediately to support your body. This five sets of movement will take ten times each, with a 30-second interval between them. (Fitness training plan, teach you professional training.)

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