1. thighs and hips
(1) Squat
Basically, this action needs to be practiced, which is also considered as the golden leg action. The key point is to straighten your back and let your knees go out in the direction of your toes. Don't buckle your knees inside, turn your knees outside and don't use foot pads.
(2) Squat down with the arrow
This is also a classic action, which is very suitable for stimulating quadriceps femoris. The key point is that after squatting, the front and rear legs are at a 90-degree angle, the knees do not exceed the toes, and the rear knees do not touch the ground. Keep your head up, hold your chest out, keep your back straight, and walk out with your knees along your toes.
(3) Hip bridge
This action is very good for the stimulation of the lower back and buttocks. It is necessary to suggest carrying a load. The point is, don't touch the ground when going down, don't push your hips too much when going up, but look for the contraction of your hips.
Step 2: Lower leg
Little calf movement, mainly lifting the bell. It is relatively simple to lift the bell again, so it is suggested to increase the action range. You can put your toes on the edge of the steps to practice. When these are put down, put the heel under the steps and it will be ok if it is completely contracted.
If you push, it is mainly the shoulders, chest muscles and triceps.
1. Shoulder
(1) waist push-ups
If you are a novice, you can do kneeling push-ups. This is relatively simple. If you find it easy, do normal waist push-ups. When you do it, try to keep your elbow close to your body.
(2) Folding knife push-ups
Secondly, you can try to do folding knife push-ups. The key point is to lean forward and return by the same way while the forearm remains basically motionless.
(3) It is certainly more difficult to adjust the handstand, but I suggest starting with the wall. After all, handstands require too much shoulder strength.
2. Three heads in the chest.
(1) Short Push-ups
(2) Wide push-ups
1. Return
Pull-ups are the main way to practice the back with bare hands, and the stimulating parts at different distances are also different. If it is too difficult, do Australian pull-ups or elastic belt auxiliary pull-ups
2. Ertou
The most important thing for double-headed words is to exercise our biceps by doing pull-ups and backhand pull-ups. Pay attention, you don't need too much chest, and the double-headed stimulation will be stronger.
3. Posterior deltoid tract
I suggest using Australian pull-ups The narrower the distance, the easier it is to use biceps. At the same time, the direction of pulling is to pull the elbow to shoulder height, not to pull back.
There are many actions in the core words, so I won't explain them here.
What I suggest is more leg lifts, belly rolls and flat support.
This is my suggestion. If it's simple, you can move forward, or you can move forward with a heavy load. If it is difficult, you can return it!
Now let's talk about unarmed movements suitable for home. I think the ace action is push-ups. Push-ups mainly exercise pectoralis major and triceps brachii, while exercising deltoid toes. The main point of action is to keep the upper body straight, in a straight line from ankle to shoulder, and don't bend over or pout. Then bend your elbow and lower your body so that your chest is close to the ground, but not touching the ground. Then lift it up and repeat this action at a speed of 3 to 4 seconds.
Wide push-ups-side chest
Narrow distance push-ups-chest circumference measurement, three arms
The wider or narrower, the greater the intensity of exercise. It can also be push-ups that tilt upward or downward. Just one chair is fine. The chair that tilts upward is supported by hands, and the chair that tilts downward is supported by feet. The upper oblique push-ups exercise the lower part of the chest muscles, and the lower oblique push-ups exercise the upper part of the chest muscles, which is the opposite of bench press.
There are also squats with bare hands and torn abdominal muscles. You can download a keep software, which has an abdominal muscle tutorial. You can learn from them, so I won't introduce them one by one.