Physical strength and muscle: 50 weight-bearing squats, 3-4 sit-ups in the morning and evening, 50-65,438+000, repeated for 3-4 groups.
In fact, the main thing is to stick to the exercise plan, which is very simple and the effect will be great. If you can't persist, you can't do anything.
Do you mean physical strength or physical strength? These are two different concepts. I haven't heard of them hanging out in the army for two years.
Physical fitness mainly refers to endurance training methods, mainly long-distance running (usually 3 to 5 kilometers), and the explosive power is the best at the end of long-distance running 100 to 200 meters (squat also exercises leg muscles and enhances explosive power).
Question 2: I want a unarmed strength training, that is, I don't even use my hands for dumbbells, and it's not 10. Please do push-ups. Basically, you can practice upper limb strength, chest muscles, waist and abdomen. Please choose Zama step for your leg. If you have a certain fitness foundation, narrow push-ups are easier and need more difficult projects, please practice "Russian single standing", which was invented by the fighting nation. It's not difficult. It's worth challenging. . . I hope my answer is helpful to you. Thank you.
Question 3: What are the methods of unarmed core strength exercises? Core strength can be exercised without equipment. Search: 13 unarmed core strength training method If you are in the gym, you can find some equipment for abdominal exercises.
Question 4: It is suitable for girls to do unarmed strength training at home! ! Wing chun, waist and legs
Question 5: How to train forearm strength with bare hands without training equipment? 1, practice arm strength.
repost
Anyone who knows a little about China Wushu knows that there is a kind of Tongbei Boxing in Wushu. However, Zhibang met some people who practiced through-back boxing, but they didn't know what it was about, or they just heard of it and didn't know what it was.
In fact, it is a kind of infiltration force that reaches the outside. Taiji passes on five bows, which is full of mystery. Yangquan is rooted in the strength from waist to palm, and it is also the embodiment of penetrating power. The formal inheritance of various schools of Wushu has perfect training methods and steps, but each school focuses on different things.
Zhibang briefly mentioned that the trainer opened his hips and shoulders in the post of shaking his shoulders, and then briefly introduced the training method of arm strength below.
By the way, it's the arm force, not the back force. It should be noted that arm penetration strength is a "partial" practice method of back penetration.
The method is simple: raise your arms horizontally, palms down, fingers flat, and palms of your shoulders and arms point to a line-flat, stick to it!
It's customary. It's very simple, what Zhibang introduced is very simple, but it was taught among many useful and useless moves before, so that many later generations didn't know which of these fancy things was the key to work.
Don't underestimate this move In the past, when Zhibang introduced others, he often made a bet with the other party: If you can insist on 10 minutes, or even 5 minutes, I will make you a genius in practicing through back boxing. As a result, all the strong boys in the army, even those who practiced piercing for several years, were defeated by Zhibang.
Let's get down to business. Zhibang introduces the strength training methods of practitioners here. It is not that everyone should practice martial arts, but that the training methods of martial arts practitioners contain many generations of things that conform to the inherent laws of the human body, which has a powerful fitness and therapeutic effect (of course, those who have practiced martial arts for many years and know nothing about it will certainly gain something if they seriously ponder the training methods introduced by Zhibang). Arm-to-arm strength exercises not only have a prominent effect on shoulder and arm strain (but also have a deep-seated effect). After practicing a few basic skills of family coaching, a massage teacher accidentally found that she suddenly had a pair of magical hands, and the massage effect was surprisingly good, and she also practiced self-knowledge.
After squatting down and shaking your shoulders, you might as well stretch your arms horizontally to see if you are a "one-armed" wizard.
2. Grasp everything.
It's simple. Open your palm vigorously, then make a fist vigorously, open-make a fist-open-make a fist, every time 100 times, the more the better. Requirements, the action should be complete (that is, fully open and fully clenched), and the speed should be as fast as possible. Just try it. Posture, standing, sitting and lying can be done.
Question 6: What are the unarmed exercises? Push-ups, sit-ups, etc. Can be combined to achieve the effect of all exercises.
Question 7: What are the unarmed exercises such as strength training, push-ups and sit-ups? What is strength training? 10 points unarmed exercise is strength training. Strength training is muscle training.
Question 8: Three concepts of strength training Strength quality is the ability of human body to overcome resistance, and the development of strength quality is mainly to develop muscle strength.
The basic methods of developing muscle explosive force: weight-bearing exercise, jumping exercise, etc.
The basic method of developing muscle strength endurance: running or jumping repeatedly with bare hands or negative light weight 100-600 meters.
Speed quality is divided into moving speed, action speed and reaction speed.
The basic method to develop moving speed is to practice sprinting.
The basic methods to develop the speed of action are: pushing the barbell lightly and taking off quickly, keeping the correct action while running in the same place with high legs, standing up quickly and taking off repeatedly.
Basic methods to improve the reaction speed; From listening to the signal, change the direction of action by listening to the signal during exercise.
Endurance quality is the ability to persist in sports for a long time.
Basic methods of developing general endurance quality: jogging, cross-country running, ball games, swimming, skating, mountain climbing, etc.
The basic methods of developing special endurance quality are: adopting repeated special exercises or exercises close to the special competition load, or exercises with load greater than the special competition load.
Question 9: What does strength training mean? Physical training is the ability to meet the needs of life and have enough energy to complete various tasks and activities.
Physical exercise is an important step to improve sports ability, improve sports performance and avoid sports injuries. Refers to the athlete's physical condition, muscle aerobic and anaerobic exercise ability. After physical exercise, it will increase muscle endurance, cardiopulmonary function, agility and self-confidence. Correct physical training is a necessary preparation before the game. The competitive ability of athletes consists of physical ability, technical ability, psychological intelligence and tactical ability, in which physical ability is one of the components. Through long-term sports training practice, people constantly improve their understanding of the important role of physical fitness in the formation of athletes' competitive ability and the improvement of sports performance, thus paying more attention to the training arrangement of physical fitness in training and obtaining more remarkable training benefits.
Physical training methods:
First, endurance training.
1. Long-distance running: The requirement is 400-meter runway, with women 15 laps and men's 20 laps, and the average speed of each lap is not less than 2 minutes and 20 seconds.
2. Load-bearing cross-country: I carry a backpack of not less than 30 kg (20 kg for women) and walk on the path and ridge at an altitude of not less than 2000 meters for one or two days, once a week or two.
If time and other conditions do not allow, you can also use swimming and cycling instead of long-distance running, with the same amount of exercise.
Second, strength training.
1, thigh strength training: the thigh is parallel to the ground, take duck steps, every 30 meters, once in 5 groups, without rest. 2, calf strength training: tiptoe jump, thigh is not hard, 30 meters group, 5 groups once, no rest in the middle.
3, upper limb strength training: push-ups in a group of 8, do 5 groups; Pull-ups are done in groups of six and five. 4, waist and abdomen strength training: sit-ups with rotation, 15 or 20 times as a group, do 3 groups.
Third, balance training.
1, one-legged balance: standing on one foot to complete multiple back and forth movements.
2. Dynamic balance: choose a ridge with a narrow distance from the ground and walk like a balance beam; Or hop.
Fourth, flexibility training.
1, horizontal bar hanging, stretching limbs.
2, leg press, lower the waist.
3. Stretch the muscles on both sides of your body. Strength, balance and flexibility training at least three times a week, and then after long-distance running. Before each action organized by the club, the long-distance running should be no less than 4 times a week. Reduce the amount of exercise 10 day before the action to avoid muscle fatigue during the action.
Strength training is a method to improve the strength, endurance and shape of muscle groups through many rhythmic weight-bearing exercises. Different time, different groups and different loads will have different effects.