Fitness does not have equipment? These 6 freehand gestures are your gospel.
The actions listed below will challenge your body in a unique way, bringing you unexpected results.
1.Bodyweight Skullcrusher
(handcuffed)
Suppose you have been doing push-ups and arm flexion and extensions recently, and you have to say that such actions are really effective. But if you feel that you have reached a bottleneck, especially the triceps, it is necessary to try the "crushed".
The traditional "crushed" is a movement that exercises the triceps and requires a flat plate and extra weight, dumbbells or a barbell. But this time I want to tell you that the hand-crushed skull is the same as the traditional action, but this time you are using your own weight, find a horizontal bar you can rely on to complete the action. This involves more than just the triceps, your abdominal muscles, chest muscles, shoulder muscles, and back muscles, so you don't need a flat to balance you.
The distance between the two hands is small, and the horizontal bar is held in a push-up position, and the arm is shoulder-width or slightly narrower than the shoulder. Keep the distance between the two hands unchanged. When the body is down, use the triceps to force. Only the elbows of the whole body will bend. Lower the body to the forehead and touch both hands. Then use the triceps to push up and return to the high position. The lower the position of the horizontal bar, the more difficult the action.
2.Close-Grip Chin-Up
(narrow distance pull-ups up)
This exercise focuses on the exercise of the biceps, using a narrow grip and a counter-grip, which greatly activates the biceps, while the positive grip focuses on the back muscles. Although both methods can exercise the arm and the latissimus dorsi. At the same time, combined with the action of the broken skull, exercise two opposing muscle groups, and exercise a more balanced and symmetrical upper body muscle.
Select the horizontal bar that is over-headed, with your hands close and hold the horizontal bar. When you use force, the chest is approaching in the direction of the horizontal bar. Pay attention to the upward force of the arm when you go up. In order to avoid the body shaking, the whole process keeps the abdomen tightened and the legs are close together.
3.Shrimp Squat
(Shrimp-style squat)
There are some similarities between this movement and the movement of the lunge, but the movement needs to keep the hind legs hanging, which will put a lot of pressure on the other leg, so make sure that both legs are exercised in a balanced manner.
First, one leg goes behind, the knees are bent, and the back of the instep is dragged with the other hand. Slowly bend the buttocks, and the other leg will bend with the knees, and the body will gradually lower and know that the back knees touch the ground gently. In order to maintain balance, you need to lean forward slightly and then slowly get up.
4.Windshield Wiper
("wiper")
If you've been annoyed with traditional sit-ups and don't want to rely on equipment, then try this sport. Because of this movement, your body needs to be suspended, allowing you to fight against gravity, which will undoubtedly stimulate more muscles.
Hold the barbell with your hands in a positive grip to hang your body, lift your calf beyond the horizontal bar, and keep your legs straight and close together. Use the core muscles to make your legs "wiper" and focus on exercising your flank and anterior serratus. Try not to bend your elbows.
5.Single-Leg Bridge
(single leg bridge)
Many times we will ignore some muscles we can't see, such as tendons, spine erectile muscles, etc. It is not obvious that we do not mean that we should ignore these parts.
Perhaps this action will remind you of yoga, but it is indeed a strength training that is very helpful for exercising the muscles in the back.
First, the back lies on the ground, the knees are bent, the soles of the feet are on the ground, the arms are placed on both sides of the body, and the palms face down. Use the strength of the abdomen and lower limbs to lift the waist into the air, the higher the better. Then lift one leg into the air and try to make the raised leg perpendicular to the ground. Remember to exercise on both sides of your body.
6.Handstand Push-Up
(inverted push-ups)
This exercise focuses on the muscles of the shoulders. Due to the lack of support from the device, the balance of the body requires the use of muscles in various parts of the body.
First adopt an inverted posture and rely on a wall. Make sure your elbow is locked before starting. Then, gradually lower your body until the top of your head touches the ground. Then hold the ground back to the initial action. Keep the whole body nervous, especially the core muscles, avoid over-bending your back and avoid excessive elbows.
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