Fitness is generally divided into two directions, one is to lose fat and the other is to gain muscle. The actions chosen in these two directions are different, and the methods of practice are also different. When we want to build muscle, we often use the gym to work out. In fact, we can also build muscle with bare hands. So today we will introduce a muscle-building plan with bare hands. A few movements can help you build a perfect figure. Let’s go and take a look!
Each movement must be in place. After all are completed, start the cycle again from the beginning. Perform a total of 3 groups, resting for 10 seconds between groups. The heart rate is controlled at 120 to 150 beats/minute. Slow down when necessary and don't let your movements get distorted. If you really can't hold on, take a break and drink some water.
1. Jogging in place
This is a good warm-up, just relax and stretch.
2. Raise your legs high in place
Keep your upper body upright, tighten your core muscles, draw your arms to your sides, and do high leg raises as fast as you can.
3. Shooting
Squat down, imagine you picked up a basketball, stand up and jump up, and at the same time raise your hands to throw the ball. Okay, the second ball is here again, squat down, pick up the ball, jump up and shoot!
4. Dynamic push-ups
SupportWhen the body returns to its original position, move the left hand closer to the right hand and the left foot closer to the right foot. Then immediately open the right hand and right foot, move the body's center of gravity slightly to the right, and perform the next push-up.
5. Tuck your legs
Stand upright, lift your left knee upward to the right, and at the same time put your right elbow downward, place your hands under your chin; alternately touch your elbow with your knee to keep your body stable. You can also put weight on your ankles.
6. Barehand lunge x2
Put your hands on your hips, take a big step forward, lower your body, bend the knee joint in front to a 90-degree angle, and close the knee joint in the back to the ground. Use the heel of your front foot to push hard to stand up to the starting position.
7. Final triangle stretch
Open your feet about twice as wide as your shoulders, open your hands in a large shape, turn the toes of your left foot to the left, extend your left arm, push your upper body to the left as much as possible, and keep your lower body still. Remind everyone that you must wait until your left hand and upper body are pushed to the left side to the limit, then bend down, place your left hand on the ground near your ankle, and stretch the other hand toward the sky. The left hand can also be placed on the ankle or calf. After 5 breaths, slowly stand up and switch to the other side.