What do you mean by unarmed exercise?

What's the difference between unarmed fitness and mechanical fitness?

Bare-handed fitness is more about enhancing the overall physical fitness, because there is no big negative weight, so there is no equipment to exercise well in muscle growth, because many bare-handed fitness are full-body movements, so it has a good effect on the coordination of your whole body.

If you use equipment to exercise, you can exercise your muscles with heavy weights and hook lines with small weights many times.

Is there a difference between beginner's unarmed exercise and gym exercise?

It is difficult to master unarmed movements, power parts and action standards. If beginners' conditions permit, it will be easier to get started in a regular gym.

What's the difference between muscle training and equipment training? 30 points

The main difference is whether there is equipment, and unarmed fitness does not require equipment.

If you are underage, it is recommended to exercise with your bare hands.

I feel that unarmed fitness has encountered a bottleneck. Who are the other disciples of the Great God?

Running: Only three times a week.

Running is one of the oldest forms of exercise. In ancient times, only by running fast and for a long time could we get more prey and protect our own safety. Running belongs to aerobic exercise, which can improve cardiopulmonary function, vascular function, metabolism, body sensitivity and balance, regulate body fat, and cultivate strong and patient quality. With the development of the national fitness campaign, more and more people join the ranks of running.

Running should reach three indicators.

We have been taught since childhood that we should keep exercising. So many people think that once you start running, you must stick to it every day. However, according to the latest sports scientific achievements, running does not need to be forced, as long as the training volume is gradually increased. Generally speaking, in order to achieve a certain training effect, people who run and exercise must meet three basic indicators: the duration is more than 20 minutes; Heart rate is above 120 beats/min (young people); Frequency is more than 3 times a week. In other words, just run 3-4 times a week.

Why is it unnecessary to run every day? Dr. Keiji Yamayama, a professor at Toyama University in Japan and a member of the Scientific Committee of the Japan Athletics Federation, mentioned in the book "Key Guide to Running" that if running is for fitness, it is necessary to cooperate with rest, otherwise fatigue will lead to physical problems.

Generally speaking, you can run for two days and have a day off, or you can run for three days and have a day off.

Exercise can promote health. Based on the theory of "excessive recovery", exercise beyond the normal load of the body can bring stronger motivation to muscles and internal organs, so the body will think that its components are not "motivated" enough, and will organize "resources" to enhance related functions, so the health level and sports ability of the body will rise. But exercise can also bring physical fatigue, so it is necessary to give the body some time to complete the "excessive recovery". Otherwise, it will not only affect normal work and life, but also cause harm.

Determine the number of running days according to physical strength

But if you can't meet the above standards, you can't say that there is no exercise effect. For example, people with poor health only run once a week, and walking and walking on other days can also promote their health. In short, you should decide the number of running days according to your physical strength, work nature and fatigue. As for whether to run that day, it can be decided according to factors such as muscle fatigue, feeling good or bad when waking up in the morning, weight increase or decrease, appetite and so on.

In addition, during running, the ankle joint and knee joint will bear huge impact. Therefore, if athletes are fat, we can consider using other forms of aerobic exercise instead of running, such as swimming, spacewalking and cycling.

Supplemented by other sports.

Running is mainly to strengthen cardiopulmonary function and physical endurance. If you want to get overall health, you need to supplement it with other projects. We recommend running 2-3 times a week and taking part in other sports 2-3 times.

Female friends can choose ballet to improve their posture, yoga to calm their minds and boxing to burn fat. Male friends can choose bodybuilding to increase their muscles, or martial arts courses to improve their physical sensitivity and self-defense ability; Middle-aged and elderly friends can choose Tai Ji Chuan, Taijijian, Yangko and other traditional China projects. In addition, ball games, swimming, hiking, rock climbing and many other "tricks" can enrich the training plan.

One of the keys to burning fat is running at an intensity close to your anaerobic limit (anaerobic threshold). The correct posture can enable you to reach this intensity without wasting extra energy.

Forward is the most important part of running posture. In order to ensure that the forward strength can prevent the deformation of exercise after fatigue, Dr. Yasis suggests strength and stretching exercises. The stretching exercise of runners should be "dynamic stretching", not ordinary static stretching, because running itself is dynamic. Several stretching exercises introduced in this paper can be carried out after warm-up or practice.

1, head and shoulders

The essentials of running-keep your head and shoulders stable. Keep your head forward. Don't lean forward unless the road is uneven. Keep your eyes on the front Relax your shoulders properly and avoid having a chest.

Strength stretch-shrug. Relax your shoulders and droop, then shrug your shoulders as much as possible, stay for a while, and repeat after restoration.

2. Arms and hands

Essentials of running action-the swing arm should move back and forth with the shoulder as the axis, and the range of left and right movement should not exceed the midline of the body. Fingers, wrists and arms should be relaxed, and the elbow angle should be about 90 degrees.

Strength stretching-elbow swing arm. Put your arms in a ready starting position in front of each other, and then what? Raise the elbow as high as possible, and then relax the forward swing. With the acceleration of the action, it is getting higher and higher.

3. Backbone >>

What is the difference between unarmed fitness and prison fitness?

It doesn't matter, they all do physical exercise without a lot of equipment.

Do you need to practice unarmed fitness every day?

Yes, even for weight training, it is appropriate to take a few days off. What's more, unarmed landlords can look for the book Prisoner's Fitness.

What actions do you take to exercise your muscles by hand?

I'll teach you three things, remember them well: pull-ups, leapfrog and routine skills. These three things are my three-piece suit compared with when they were in the army. They exercise the abdomen, legs and reaction speed respectively. They are more scientific, simple and practical, and don't need to do too many tricks. This is the basic skill of military police. I hope you stick to it. I'm sure those two guys across the street can't find you.

How long will it take for unarmed fitness to be effective?

That depends on your exercise intensity. If you fish for three days and dry the net for two days, it will not last long. You should stick to it and have the right method.

Novice, it is recommended to download KEEP and prisoner fitness, which are basically unarmed exercises. Then you should practice at least four days a week, and 1-2 hours a day is the best. Stick to it and it will have obvious effect in 3 months. You can take photos and compare them after 3 months.

Can you build big muscles with your bare hands?

Yes, you can go to Baidu Kangguqi. Since two years ago, his muscles have become very big. He doesn't eat powder, take medicine or give injections. It's street fitness. What matters is your perseverance, chest muscles. You can practice many methods through push-ups and horizontal bars. You can go to the park without equipment at home.

Complete manual of unarmed fitness

Bare-handed fitness is a fitness activity without any instruments and tools, such as running, martial arts, aerobics and so on.

Chest unarmed exercise

Push-ups are very effective for developed pectoralis major muscles and also have a certain effect on developed triceps brachii. Push-ups can be done on the ground or on a stool. Hands shoulder width apart, supported on the ground or stool, arms straight, shoulders slightly forward, vertical line beyond the palm support point, body straight, legs together, body weight supported by two arms and two toes. Then bend your arms and lower your body until your chest can no longer be lowered, and then pause. Then straighten your arm hard until the pectoralis major and triceps brachii are extremely nervous, then pause and bend your arm again. Crank arm drops to straight arm 1 time. Exhale when the body descends, and inhale when supporting.

During the whole movement, the elbow should be close to your side, and your body should always keep a straight posture. Beginners can have unlimited times. If they can hold up for five times in a row, they will stand up for a short rest after five times, and then hold up for five times. Every five times is 1 group. At the beginning of training, you can do 3-4 groups at a time. With the increase of strength, you can increase the number of push-ups or groups. You can also increase the difficulty, relax the distance between your hands or raise your feet to form a posture with your head down and your feet high. Or put heavy objects (such as sandbags) on your back, and the weight can be gradually increased. For example, focus on practicing triceps brachii and pectoralis major, keep your hands as close as possible, and even do push-ups with your hands folded.

Leg unarmed exercise

The quadriceps femoris (1) should be shoulder width, with all feet on the ground and upper body straight. Then, when the knees are bent to the lowest point, stand up slowly and forcefully. When standing, press your hands on the upper and middle thighs respectively, and exert appropriate force. When the legs and body are completely straight, the quadriceps femoris on the front side of the thigh will contract and tense, pause, relax the muscles and squat down again. Exhale when squatting, and inhale when standing up. 15-20 times is 1 group, and 3-4 groups can be repeated. You can also do it with a load behind your neck and shoulders. (2) Half squat. Feet shoulder-width apart. Kneel down until the thighs are parallel to the ground, and put your hands on your legs naturally. The upper body is in a posture of holding out the chest and crouching. Hold this position for a while. When the leg muscles are sore and swollen, stand up and rest for a few seconds and do it again. During the half squat, you can breathe freely. I set my own amount of exercise according to my physical strength.

Gastrocnemius, soleus. The training method is the same as exercising quadriceps femoris, but standing on tiptoe instead. You can put your hands on the wall or back of the chair. After squatting and standing up, make the gastrocnemius and soleus muscles behind the calf contract, pause, and resume redo. Training 10- 15 times is 1 group, and 3-4 groups can be repeated.

This paper (including: neck unarmed exercise, arm unarmed exercise, pectoralis major unarmed exercise, abdominal unarmed exercise and leg unarmed exercise) provides the number of exercises and groups for reference only. Novices should increase or decrease according to their own specific conditions. Practice a stage. After you increase your physical strength, you should increase your exercise.

Bare-handed fitness is a fitness activity without any instruments and tools, such as running, martial arts, aerobics and so on.

Chest unarmed exercise

Push-ups are very effective for developed pectoralis major muscles and also have a certain effect on developed triceps brachii. Push-ups can be done on the ground or on a stool. Hands shoulder width apart, supported on the ground or stool, arms straight, shoulders slightly forward, vertical line beyond the palm support point, body straight, legs together, body weight supported by two arms and two toes. Then bend your arms and lower your body until your chest can no longer be lowered, and then pause. Then straighten your arm hard until the pectoralis major and triceps brachii are extremely nervous, then pause and bend your arm again. Crank arm drops to straight arm 1 time. Exhale when the body descends, and inhale when supporting.

During the whole movement, the elbow should be close to your side, and your body should always keep a straight posture. Beginners can have unlimited times. If they can hold up for five times in a row, they will stand up for a short rest after five times, and then hold up for five times. Every five times is 1 group. At the beginning of training, you can do 3-4 groups at a time. With the increase of strength, you can increase the number of push-ups or groups. You can also increase the difficulty, relax the distance between your hands or raise your feet to form a posture with your head down and your feet high. Or put heavy objects (such as sandbags) on your back, and the weight can be gradually increased. For example, focus on practicing triceps brachii and pectoralis major, keep your hands as close as possible, and even do push-ups with your hands folded.

Leg unarmed exercise

The quadriceps femoris (1) should be shoulder width, with all feet on the ground and upper body straight. Then, when the knees are bent to the lowest point, stand up slowly and forcefully. When standing, press your hands on the upper and middle thighs respectively, and exert appropriate force. When the legs and body are completely straight, the quadriceps femoris on the front side of the thigh will contract and tense, pause, relax the muscles and squat down again. Exhale when squatting, and inhale when standing up. 15-20 times is a group 1, which can be repeated by 3->; & gt