What is the hardest movement to do with your bare hands on the street?

There are too many, and the most rare thing to do is to stick to the end!

The hardest part of freehand fitness on the street is somersaults. Generally, it will not be without special training.

Hello, the hardest part should be the action of stepping on stairs in the air.

Manual fitness is not very simple, but if you stick to it slowly, it will have a great effect.

Here are a few actions you can use as a reference:

The first: narrow pitch pull-ups.

This exercise focuses on the exercise of the biceps, using a narrow grip and a reverse grip, which can greatly activate the biceps, while the forward grip focuses on the back muscles, although both methods can exercise the arms and latissimus dorsi.

Choose a horizontal bar that is too high to the head, and hold the horizontal bar with both hands facing inward. When exerting force, the chest is close to the horizontal bar, pay attention to the explosive force of the arm when going up, and use the explosive force of the arm to quickly move upward, in order to avoid shaking the body, keep the abdomen tightened during the whole process, and the legs are together.

The second: shrimp squat.

This movement is somewhat similar to the lunge, but this exercise requires keeping the back leg in the air, which puts a lot of pressure on the other leg to ensure that both legs are evenly aligned.

First, walk one leg back with the knee bent and drag the back instep with the hand on the other side. Slowly bend your hips, bend your other knee as well, and gradually lower your body until your back knee gently touches the ground. To maintain balance, you need to lean forward slightly, and then slowly get up.

The third: single-leg bridge pose.

Many times we ignore some muscles that we can't see, such as tendons, spinal erectile muscles, etc., and not being able to see at that time does not mean that we should ignore these parts.

This movement reminds you of yoga, but it's really a strength workout that can be very helpful for your muscle groups after a workout. First, lie on your back on the ground, bend your knees, land on the balls of your feet, and place your arms at your sides, palms facing down. Use the strength of your abdomen and lower limbs to lift you into the air, the higher the better.

Then lift one leg into the air, trying to make the raised leg as perpendicular to the ground. Remember to exercise evenly on both sides.

Freehand fitness includes push-ups, planks, sit-ups, etc.

1. Push-ups.

The easiest way to exercise, anytime, anywhere, you can close the simple and prudent way of fitness. Push-ups can exercise the pectoralis major and triceps, and are a very good fitness method for exercising the strength of the upper limbs. There are also a lot of push-ups in the first place, which is sure to meet the different requirements of everyone.

2. Planks.

This workout is very good and works the muscles of the whole body.

3. Sit-ups.

A classic fitness method for building abs. There are many types to choose from, so be in moderation. Do 4 5 sets of 10 12 reps a day, gradually.

The 5 classic movements of freehand fitness include kneeling push-ups, crunches and knee touches, alternating sideways squats, burpees, and leg raises.

1. Kneeling push-ups.

Hands on the ground, slightly wider than shoulder width, body from the side, ears, shoulders, hips in the same straight line; When downward, the elbow is naturally bent so that the chest is close to the ground, but not in contact with the ground; When upward, the arm is naturally extended until the chest is full of grinding and sub-force; The core of the whole process is tightened, and you can't bend over and hunch your back or shrug your shoulders.

2. Curl your abdomen and touch your knees.

Lie flat and bend your knees, bend your knees about 60 degrees, and spread your legs slightly apart; Lift your upper back off the ground, keep your lower back close to the ground, press on your abdomen (be careful not to use your neck), touch your knees with the tips of your fingers and stay for 1-2 seconds, and recover slowly.

3. Squat up alternately.

With your feet open slightly wider than shoulder width, keep your back straight and bend your hips and knees until your thighs are parallel to the ground. When you get up, until your body is completely upright; Inhale as you squat down and exhale upwards.

4. Burpees.

Bend over until your hands are on the ground, open your legs back until they are naturally straight, and when viewed from the side, your ears, shoulders, hips, knees and ankles are in a straight line; When retracting, both feet jump in the direction of the palm at the same time, and then jump upwards in the back; The regression version has been changed to a single leg sequentially, abandoning the jumping action, and is suitable for novices and heavy weights.

5. Raise your legs on the spot.

Stand naturally with your eyes in front of you, tighten your abdomen and lift one leg for a preparatory posture first, support the other leg, and after the center of gravity is stable, the legs are exchanged with each other, and the height of the thighs should be parallel to the ground, and the feet should be strong on the ground; Be careful not to lean forward while swimming, but to stand upright naturally.

There are many movements for freehand fitness, and here is a list of some common ones:

Push-up: Exercise the chest and triceps muscles, and shoulder muscles.

Sit-up: Exercises your abs.

Crunch: It is also a way to work your abs.

Pull-up: Exercises the muscles of the back, biceps, and forearms.

Handstand push-up: Exercises shoulder and arm muscles.

Squat: Exercises the leg muscles, including the thigh muscles and gluteal muscles.

Step-up: It is also a way to exercise the muscles of the legs.

Plank: Exercises core muscles.

Reverse crunch: Also lead lead is a way to work your abs.

Side Plank: Exercises the flank and core muscles.

Push-up. Tummy ant grip is worthy of the trump card action of freehand fitness, doing hundreds of them every day can be a good exercise to the pectoralis major muscle, triceps and waist and abdomen muscles, is a more comprehensive fitness action. When exercising with push-ups, you should pay attention to the movement must be standard, the speed must not be too fast, the chest is in contact with the ground when the body falls, and the arms should be straight when the body rises (not overextended), and you can keep it up and down for 2 4 seconds.

Pull-ups, push-ups, crunches, bodyweight squats, etc.

The 5 major ** movements of freehand fitness are introduced as follows:

Kneeling push-ups.

Recommendation: 3 sets of 8-12 reps.

Notes:1Hands on the ground, slightly wider than shoulder width, body from the side, ears, shoulders, hips in the same straight line;

2.When downward, the elbow is naturally bent so that the chest is close to the ground, but not in contact with the ground; When moving upward, the arms are naturally extended until the chest is fully forced;

3.The core of the whole process is tightened, and you can't bend over and hunch your back or shrug your shoulders.

Curl your belly and touch your knees. Recommendation: 3 sets of 20-25 reps.

Notes:1Lie flat and bend your knees, bend your knees about 60 degrees, and spread your legs slightly apart;

2.Lift your upper back off the ground, keep your lower back close to the ground, press on your abdomen (be careful not to use your neck), touch your knees with the tips of your fingers and stay for 1-2 seconds, and recover slowly.

Alternate lateral squats.

Recommendation: 4 sets of 8-10 times each side.

Notes:1With your feet open slightly wider than shoulder width, keep your back straight and bend your hips and knees until your thighs are parallel to the ground. When you get up, until your body is completely upright;

2.Inhale as you squat down and exhale upwards.

Burpee jumps. Recommendation: 5 sets of 10 reps.

Notes:1Bend over to the ground with your hands on the ground, open your legs back to a natural stretch and bend straight, and from the side, the ears, shoulders, hips, knees and ankles are in a straight line;

2.When retracting, both feet jump towards the palm of the hand at the same time, and jump upwards in the back;

3.The regression version has been changed to a single leg sequentially, abandoning the jumping action, and is suitable for novices and heavy weights.

Raise your legs high in place.

Recommendation: 5 sets of 30 reps.

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1.Stand naturally with the body in front of both fronts, first lift one leg for a preparatory posture next to the abdomen tightening type, support the other leg, after the center of gravity is stable, the two legs are exchanged with each other, the height of the thighs should be parallel to the ground, and the feet should be firmly on the ground;

2.Be careful not to lean forward, but to stand upright naturally.