Introducing static exercise methods without equipment

The developed muscle method is a dynamic exercise, that is, during exercise, muscle contraction and relaxation alternately, and the limbs move in space. The characteristic of static exercises is that muscles are tense and forceful, but the limbs are still still. Static exercises can mobilize more muscle fibers to use tension and force, so they are more effective in enhancing absolute strength.

Before static exercises, you usually take a deep breath and slowly exhale the air during exercises. The following is a static exercise method that does not use equipment.

1. Neck

(1) The legs are naturally open, cross the fingers behind the head, and press the head forward and downward with a steady force, and apply the neck to the With appropriate resistance, do not allow your hands to press your head down. Keep this "stalemate" posture for 8 to 10 seconds or a little longer, and then relax.

When practicing, you should straighten your chest and abdomen, and do not hunch your back.

(2) Place your right hand on the right side of your head, press your head to the left, and apply appropriate resistance to your neck, and do not allow your hands to press your head to the left. Keep this "stalemate" posture for 8 to 10 seconds or a little longer, and then relax. Then change the direction and practice.

During practice, the upper body should be kept upright and not tilted to one side.

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