What are the methods of training for bare hands

In fitness, there are various fitness methods. Among these fitness methods, they are also divided into bare-hand fitness and equipment fitness. Of course, both bare-hand fitness and equipment fitness have many functions. What training methods are there for bare-hand fitness? Let’s take a look!

1. Sit-ups

　　The number of sittings curled up in a unit of time is a sign of the elasticity of the abdominal muscles. The strong abdominal muscles can prevent the spine from being under the spine. In the case of pain, maintain a good posture. The method is to lie on your back, cross your arms tightly and hug your chest, flex your legs and lift your knees, 30 to 40 cm from your hips, and hook your toes to the bottom of the furniture. Lift your body up until you are close to your thighs and stretch your head forward as much as possible. It is required to do it continuously for 1 minute.

2. Pushups

2. Pushups

　　　　　Pushups can effectively exercise your upper limbs, shoulders, chest muscles, strength and endurance. The coordinated development of these muscles is very helpful for maintaining a good posture and avoiding breast sucking. Women are under 10 years old Children may wish to put their knees on the ground and raise their calves. They are required to keep their upper body straight, and their palms supported under the shoulders, and the palms are as wide as their shoulders. Then perform the exercise of flexing arms. Men are the same as children over 10 years old, but they should support their palms and toes and keep their toes straight.

3. 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 back and legs. Method: Sitting on the ground, close your legs together, stretch your legs straight, and your soles against the wall. Stretch your hands forward and try your best to touch the wall. 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.

4.3 minutes of jumping

4.3 minutes of jumping

　　The way to jump is to place a small stool or a bundle of newspapers on the ground, with a height of about 30 cm, and step on the right foot on the ground with the left foot on the ground, and do it alternately. Do it 24 times a minute, and complete (alternative) movements on average every 2 to 3 seconds.

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