What are the fastest freehand fitness methods to grow muscles? 6 major movements that make you a fitness expert

 What are the fastest freehand fitness methods to grow muscles? 6 major movements that make you a fitness expert

Many fitness enthusiasts think that one should go to the gym to exercise for long muscles, and only heavy-weight and loaded equipment can effectively stimulate muscle growth. Indeed "heavy weight stimulation,

Of course, it is true to say that people will make big men". However, not everyone has enough time on the way to and from the gym, because of work and study or other reasons, the time is relatively tight.

Here, I will show you 7 sets of simple body-building exercises. With the most basic venue around you, you can exercise a good posture. You can try it.

Steps/methods

Demonstration action 1: push-up

training parts 

pectoralis major, anterior deltoid (front shoulder), triceps (back of arm

start position

with hands shoulder-width apart, fingers facing forward, with hands and toes Facing the ground, keep the body in a straight line, draw in the abdomen, tighten the hips, and bend the elbows slightly. The

action

elbows are bent, open to the sides, and the body is lowered to the height of the shoulders and elbows. Exhale, return to the starting position, and repeat.

Want to be good gym trainer? You should try this!

Demonstration action 2: pointing pose

training parts 

back, abdomen, buttocks

starting position

, hands are shoulder-width apart, placed directly below shoulders, knees are hip-width apart,

Just below the hips, tuck in the navel, keeping the hips straight.

Stretch

the left hand forward until the palm is at the same height as the shoulder, and stretch the right foot back until the sole of the foot is at the same height as the shoulder. Be careful not to tilt the upper body and pelvis. Stay for about 10 to 12 seconds and then switch sides (about 3 to 5 deep breaths).

Demonstration action 3: Lying on the side and leg raising

training position  on the outside of the thigh and the starting position

of the buttocks. The hands are shoulder-width apart, placed directly below the shoulders, the knees are the same width as the hips, directly below the hips, the navel is retracted, and the hips are kept straight. action

Lift the right leg up to about 30 degrees, and then slowly lower it.

Demonstration action 4: The starting position of shoulders and triceps is very similar to the push-up for chest

training  . The biggest difference is that you need to straighten your hands. action

Bend your elbows, open to the sides, and lower your body until your shoulders are at elbow height. Exhale, return to dice position, repeat.

Demonstration action 5: Sitting Biceps Curl

Training Part  The starting position

of the biceps (front side of the arm) is to adopt a sitting position, hold a water bottle or a generally available heavy object, and lightly rest the elbow on the inner thigh. Action Bend your elbows, bring the water bottle closer to your body, and keep your body steady. Demonstration action 6: Side plank training position  The starting position of the abdomen (especially the side abdomen) is to lie on the side, support the upper body with the elbows, do not shrug the shoulders, and keep the feet straight and close together. action

With the power of tightening the abdomen,

Lift the upper body off the ground and keep the neck to the heels in a straight line. If you want to increase the strength, you can extend the upper arm upwards, stay for about 10-12 seconds and then switch sides.

Demonstration action 6:

Ready action, kneeling position, erect upper body.

1. Do a standard push-up, immediately erect your upper body (kneeling position), and lift 4 times with your hands at a slow and uniform speed (imagine you are lifting a heavy object).  

2. Do two standard push-ups,

Immediately stand upright the upper body, and lift it up 8 times at a slow and uniform speed.  

3. Do three standard push-ups, straighten your upper body immediately, and lift 12 times with your bare hands at a slow and uniform speed.  

4. Do four standard push-ups, straighten your upper body immediately, and lift 16 times with your bare hands at a slow and uniform speed.  

5. Do five standard push-ups, straighten your upper body immediately, and lift 20 times with your bare hands at a slow and uniform speed.  

For each additional push-up, increase the number of lifts by a multiple of 4. .  

6. Do six standard push-ups, straighten your upper body immediately, and lift 24 times with your bare hands at a slow and uniform speed.  

7. Do seven standard push-ups, straighten your upper body immediately, and lift 28 times with your bare hands at a slow and uniform speed.