Barehand exercise, prisoner exercise (action essentials and breathing)

1. Push-ups (armor-like chest muscles and steel-like triceps)
   Key points of push-ups: avoid weird angles and hand positions. Find a workout posture that suits you.
   The torso, hips, and legs should always be in a straight line. Only those people whose waist strength is too weak to lock the torso will have a push-up push-up.
   Always keep your legs together. If the legs are separated, there is no need to keep the torso stable when doing movements, and the exercise becomes easier.
   At the highest point of the movement, straighten your arms, but don't let the elbows be completely locked, but bend slightly to avoid joint discomfort. To
   Breathe gently. According to my experience: exhale when pushing up and inhale when falling. But if you feel breathing hard, don’t follow this principle, but take a few more breaths.

2 squats
Squats of different amplitudes will exercise different muscles. Standard squats can exercise all the muscles of the lower body. When the squat moves to the lowest point, the back of the thigh will be close to the calf, and your body will no longer be able to lower. At this time, you need to work together with your thighs and knees to push your body up until your legs are completely straight. No matter how small the motion range is, it is not considered "full range".
Some people think that squatting directly to the lowest point is not good for the knees, but this is not the case. Squatting is not good for them only if you have problems with your knees beforehand. And most of the time, squats can even help alleviate knee problems. If the tendons of the knee joint are not adapted to the lower position, they may be sprained. However, if you practice carefully step by step, step by step, your knees will become strong enough to practice standard squats. Lean forward while squatting, but don't lean forward too much. Because this will overwork the hips and ignore the thighs. Leaning forward is necessary, but don't develop the habit of hunching forward. ·When you squat to the lowest point, you are actually "sitting." Please ask yourself according to the standard of "sitting" instead of asking yourself according to the standard of "squatting". Sometimes this will help the trainer to drop lower, because it will help correct the hip posture-avoiding butt pushing back. ·The lowest position is the most difficult part of the squat to control-this is true for almost all exercises, but the squat is especially true. Although the difficulty is very high-it is especially difficult to do single-leg squats, but you must not squat quickly in squats and then directly "rebound" (by inertia) to stand up, which will seriously damage the cartilage in the knee joint. You should slowly increase the strength of your tendons through the exercises of the first few styles. ·Hold on for 1 second at the lowest point of the movement, as in Six Arts—this is an excellent way to avoid dangerous rebound movements.

Three pull-ups (barn door-like back and cannon-like biceps)
The ideal motion range for strength exercise is: arms are almost straight (slightly bent), and the body is pulled up until the chin exceeds the bar. If you continue to pull until the chest touches the crossbar, or even the sternum touches the crossbar, then the latissimus dorsi is no longer able to exert force. It mainly relies on the weaker muscles between the shoulder and foot bones, which will limit the strength to exert and make the upper limbs easy The location of the injury. Therefore, it is best to do the pull-ups and the chin to exceed the bar. In the starting position, the elbow should be slightly bent, which has two advantages. First, avoid excessive extension of the elbow and reduce the pressure on the elbow. Second, it can help you stabilize your upper body for powerful movements. Ignore the instructions given to you by those bodybuilders. Remember, when doing pull-ups, never completely relax and stretch your body at the lowest point of the action, because this will transfer the pressure from the muscles to the ligaments that connect the joints. very bad. At the lowest point, not only the elbows must be bent about 10°, but the shoulders must also be kept "tightened" in order to stabilize the upper body. "Tighten" your shoulders　　 You have to realize that tightening your shoulders is important to protect your shoulders in any drape exercise. The shoulder joint is a ball and socket joint, which is extremely flexible in movement, but at the cost of being extremely vulnerable to injury. When the crossbar is grasped with both hands and the body is suspended in the air, if the shoulders are relaxed, the ball and socket joints will be fully stretched, and only the ligaments with insufficient elasticity will maintain stability. This will not only cause excessive stress on the ligaments, causing inflammation, but also sometimes complete or partial dislocation of the shoulder. Although this situation is not common, it does happen. If there is an injury first, the situation will be more dangerous. If the shoulders are kept tight while doing the action cloth, the dense muscle groups will protect the joints and ligaments, and dislocation will not happen.

Grasping posture. Regarding pull-ups, another point of contention is the grasping posture. There are positive grip (knuckles facing you), reverse grip (fingertips facing you), side grips (thumbs facing you)...Which posture is better? It depends on the situation. The most important factor to consider is what exercise physiologists call the "pronation phenomenon." In the action of pull-ups, the phenomenon of internal rotation means that when we pull up the body, our hands will rotate inward unconsciously. This is a very small natural movement and generally does not affect the standard pull-up effect. But throughout the pull-up series, as the difficulty of the action continues to increase, its impact will become more and more obvious. The key to doing pull-ups is to use the easiest gripping method for early practice. The practice demonstrations in this book are usually upright grip. For most people, this is the most powerful grip position, but both back grip and side grip are fine. However, when the practice enters the stage after the standard pull-ups, the influence of internal rotation will increase. At this time, if you use a fixed posture to practice again, you may feel uncomfortable. If this is the case, you can try a new grip position. As the difficulty of the exercise increases, side grips usually make people feel stronger and more natural; guys with strong biceps can't feel the influence of internal rotation on their movements, they prefer reverse grips; while some people Then I feel that all exercises are more comfortable to hold: how comfortable it is.

Four raise legs
The main points of the leg lift: breathing will tighten the abdominal muscles and intercostal muscles. Do you remember the feeling of your abdominal muscles when you had a stomachache when you laughed? In order to maximize this effect, inhale while lowering your legs and exhale at the highest point in the action. If necessary, take a few breaths between the two movements. · The transversus abdominis muscle is the muscle layer deep in the waist. It acts like a corset and can fix the internal organs in a specific position. If the transversus abdominis muscles are weak, they may be torn under pressure, causing some internal organs to bulge out and form a hernia. In abdominal muscle exercises, the transverse abdominis should be exercised by tightening the abdomen. Maintaining a good posture through the abdomen in daily life will also have the effect of exercise. ·Some people think that raising the leg will make the existing back problems worse. In fact, this will not be the case if you practice step by step. Feeling back pain when lifting your leg may be due to uneven strength-your abdominal muscles are stronger than your lower back. In order to eliminate this imbalance, the training plan should include exercises to strengthen the spine muscles-squats and bridges are both effective. ·Before doing abdominal exercises, make sure that the food in your stomach is almost digested. The interval between eating and exercising your abdominal muscles is at least two hours, otherwise abdominal distension will occur, which will affect your movements. If you find it difficult to raise your legs straight, this may be due to tightness of your pectoral hamstrings. Stretch your hamstrings before training, and the situation will be better. · Doing a lot of sit-ups will make the abdominal muscles sharply defined, which is pure nonsense. The clarity of muscles depends on the leanness of the body. The fat reduction is distributed in proportion to the whole body. It is impossible to reduce the fat in a certain part by doing a lot of certain actions, so don't waste time. ·If you want to have clear abs, forget about high-repetition training. Practice raising your legs step by step will make your abdominal muscles thick and strong. At the same time, you must control your diet to reduce fat so that your muscle contours will stand out. · Most modern abdominal training programs include a lot of isolated exercises, such as side curls, tensioner rotations, etc., in order to be able to exercise the abdominal muscles "all-round". These mini exercises are not squeezing at all, and will not affect your abdomen in the slightest. The development of the waist muscles comes from the progressive exercises that can exercise the whole body. ·Some bodybuilders believe that using a pole to do a lot of turning movements will make the waist thinner. This is simply a myth. Overtraining (such as running a marathon 4 times a week) will cause muscle consumption throughout the body, but specific exercises do not shrink or "wear" specific parts, and no matter how many times they are ineffective. A lot of turning exercises will only make the spine discomfort. ·At the lowest point of leg raising exercises, if you use a little inertia to swing your body, the movement will become much easier, but this is not good.

Five Bridges (training of the spine)
The main point of the bridge: the spine should form a concave surface, and the back must form a graceful arc. It's simple, but if the deep muscles of the spine are weak, then the trainer tends to use the limbs to prop up the body, so that the back will appear very straight. · The part should be far away from the ground. The most obvious sign of a weak bridge is that the hips can barely leave the ground; for a perfect bridge, the hips and buttocks should be higher than the head, shoulders and feet. This is difficult to judge unless you take a picture of yourself from the side. · Arms and legs should be straight. When doing bridges, it is relatively easy to straighten your arms, but to straighten your legs at the same time, you need the trainer to have very good flexibility. · Breathing should be deep and gentle. The bridge stretches the chest cavity and puts pressure on the MA. If the chest is stiff, the trainer’s breathing will be rapid and uneven. Natural breathing is a sign of mastering the bridge. Remember, never hold your breath while practicing.


Six handstand support (healthy, strong shoulders)
Do not put your hands too close to the wall when kicking up—about 15-25 cm (sometimes farther) will be more stable. With hands shoulder-width apart, weight trainers may tend to be wider, but that will be unstable and make the movements inefficient. ·When practicing handstand support, don't force your elbows apart like you do a press. The elbows will naturally face inward, or face the chest, or slightly diagonally outward. Either way, just comfortable. ·Do not straighten your body completely, but bend it forward slightly. The feet are farther back than the head. This is the most natural way to balance the body when standing upside down. Do not overbend or fully extend your back, maintain a certain curvature. ·When you first start practicing, you may want to put your back against the wall to share the weight. This is not a good habit. What you ultimately want to achieve is a level where only your heels touch the wall. In fact, follow the above technical points-hands are at a certain distance from the wall, and the body is bent into a certain arc-the heels of the feet will naturally become the only contact point between the body and the wall. You don't need to force yourself into any weird poses. ·Slowly, the pressure of your feet on the wall will be very small—just for balance. If you slowly try to use less and less pressure, then it will not be too difficult when you want to do freehandstand. Some people have found that when relying on the wall to practice handstand, the friction between the heel and the wall will increase the difficulty of handstand. You can wear a pair of thick socks and choose to practice on a smooth wall, which can reduce friction. I have seen some trainers stick tape on the brick wall to help the heel slide up and down. You may need to do this, or you may not, it's up to you.