Calisthenics is a favorite way of fitness for many young people. It is much easier than fitness in the gym. We can train at home or on the court. So do you know how to exercise arm muscles with bare hands?
1. Push-ups
Push-ups are a very popular free hand fitness training exercise , we have been exposed to this movement more or less since childhood. It mainly trains our pectoralis major and arm muscles. It is a basic training movement in fitness movements. When we train, we should lie prone on the ground, with our hands slightly shoulder-width apart on the floor, our legs together and straight, and our toes touching the ground. When inhaling, bend your hands until the distance between your chest and the ground is about one centimeter. Then straighten your hands. Repeat one group of exercises, which can be divided into 10 movements, 5 groups every day.
2. Backhand stand-up
When training backhand stand-up, we need to lie flat on the yoga mat with our legs together, bend our legs at about 120 degrees, and support our hands and arms on the yoga mat. Bend your arms and elbows. When your buttocks just touch the yoga mat, slowly use your arms to push your body and buttocks away from the yoga mat. When completing this action, we need to adjust our breathing. When bending and straightening the arms, the movements should be done slowly. The movements do not need to be very fast, but after straightening, the arms should be straight and not a little bit. Bend angle.
3. Handstand push-ups
Handstand push-ups are a relatively difficult training action. It relies on the body's own weight for weight-bearing training. If we can't keep our body stable while standing upside down. You can choose to train with the help of a wall. Before training, choose a wall, lean over with your legs in a lunge, put your hands slightly wider than your shoulders on the ground 20 cm away from the wall, kick your legs up, and press the soles of your feet against the wall to stabilize your body, then slowly bend your arms. Let your body descend slowly. When your head is about to touch the ground, straighten your hands slowly and push your body up. This action is not only difficult, but also a bit dangerous. If you are in poor physical fitness, you can start overtraining with push-ups first. Remember to exercise reasonably according to your physical fitness.