So, what's our purpose? It is necessary to keep fit, improve bad posture, have a graceful posture, stay young forever, improve temperament, and so on. And these can be achieved through routine unarmed training.
In our actual exercise process, we always walk step by step, and we can't do any difficult movements directly without foundation. Therefore, choosing the action that suits you will help us achieve our training goals and will not have a negative impact on our health.
So here are ten basic movements of unarmed training. We can arrange exercise time according to our own situation, even at night, which certainly can't affect our sleep.
Action 1: Support the straight arm for 30-60 seconds.
During the exercise, the whole body is tight, pay attention to keep breathing evenly, and don't hold your breath.
Action 2: Push-ups 10- 12 times.
Pay attention to actively control the slow descent when descending, and don't let the body fall freely. You can focus on stimulating different positions of the chest by changing the body tilt angle. If you can't do standard push-ups, you can use kneeling position to reduce the difficulty.
Action 3: Squat 12-20 times.
During the movement, straighten your back and tighten your core. When you squat, your hips move backwards instead of downwards.
Action 4: gluteal bridge 12-20 times.
Hips are lifted to the same straight line from knees to shoulders, and then fall. Don't put your hips on the ground when you fall.
Action 5: Alternate lunges 12-20 times.
Straighten your back, tighten your core and keep your knees in the same direction as your toes.
Action 6: Squat jump 10- 12 times.
During exercise, straighten your back and tighten your core. When squatting, sit your hips back and pay attention to keeping your knees and toes in the same direction.
Action 7: Lift one leg 12-20 times and change sides.
Pay attention to the balance of the body during the action, chest out and abdomen in. If you can't keep your body stable, you can find a wall or a fixed object to help.
Action 8: Jump and squat 10- 12 times.
Pay attention to the same stride, keep the movement coherent and rhythmic, tighten the core, straighten your back, and pay attention to the direction of your knees and toes.
Action 9: Alternately lunge backward 12-20 times.
During the movement, pay attention to the chest and abdomen, keep the hind legs and knees from touching the ground, and keep the front legs and knees in the same direction as the toes.
Action 10: Crawl in place 12-20 times.
If the flexibility is not good enough, the hands can't touch the ground when the legs are straight at the beginning of the action, and you can bend your knees to complete the action.
Keeping the back straight and the trunk stable during exercise is helpful to improve the training efficiency and avoid injury. The principle of holding out your chest and pulling out your back applies to almost every training.