Classic bare hands fitness system training like special forces

For special forces who are on standby, they need to exercise their muscles at all times and exercise safely. The following bare hands exercises can combine several movements in one go, so that you can feel the effective training results without spending a lot of time.

The most effective shoulder muscles + arm training method

Although the movements seem simple, they actually take a lot of effort. This set of non-intermittent exercises last for 10 minutes, and you will feel that the muscles on your shoulders and arms are effectively trained.

1. Do a standard push-up move, then immediately kneel and stand upright with your upper body slowly, and lift your hands upward 4 times.

2. Do two standard push-ups, then immediately do kneeling posture and hold upright, and lift up with both hands slowly 8 times.

3. Do three standard push-ups, then immediately do kneeling posture and hold upright, and lift up with both hands slowly 12 times.

4. Do four standard push-ups, then immediately do kneeling posture and hold upright, and lift up with both hands slowly 16 times.

Movement rules: Continuously, every time you add one push-up, add up with four times. After 8 push-ups, the number of push-ups and lifts decreases in turn.

Training calf + hips Flexible squat

Don't be confused by its name and think it's very gentle. In fact, this action will make your hips to the calf, and every muscle will exert force, which will exercise your lower body very well.

1. Stand in a position, keep your feet and shoulders as wide. Grab an object with one hand and keep balance (walls, pillars, and cabinets).

2. Keep your hands at the height of isosceles, bend your legs, and lower your body. In this past During the process, lean back and keep your back and thighs in a straight line.

3. Continue to lean back until your hips have touched the heels and the toes are supporting the body. At this time, use the strength of every part of your lower body (buttocks to calves) to stand up again and restore.

Movement rules: The back and thighs are always in a straight line, and you cannot bend at all. After you get familiar with it, you can try to do it with one leg! (Boutique Shopping Guide)