What are the movements of street fitness

Fitness can not only shape the human body, but also enhance resistance. Fitness can be done indoors or outdoors. No matter what kind of fitness it is, it is good for the human body. There are many kinds of fitness movements, but for people who have just started fitness, they don’t know much about what fitness movements are there. For example, they don’t know what movements are involved in street fitness. What are the movements in street fitness? Let’s take a look at it next.

1. Tiger push-ups

The tiger push-up is an isolation exercise that isolates the triceps. There are very few isolation movements for the triceps in street fitness. The two types of push-ups, parallel bar dips and diamond push-ups, plus tiger push-ups, are the three ways to isolate the triceps. Tiger push-ups lay the foundation for tiger handstand push-ups. When doing this exercise, place your hands in front of your body, shoulder-width apart. The more you lean forward, the more difficult the exercise will be and the greater the stimulation to your triceps.

2. Scapula retraction

Scapula retraction is not a complete movement to be precise, but the starting movement of a type of movement. Whether it is the bench press or pull-ups, some types of movements require scapula retraction, but many people do not pay attention to it. Take the bench press as an example. If the shoulder blades are not retracted during the bench press, too much strength will be used from the shoulders, and the stimulation of the chest will not reach the effect of stimulating the pectoralis major. Therefore, shoulder blade retraction requires separate training. And if you are new to fitness and can't do a complete pull-up, this movement will also be helpful. It can also improve your grip strength.

3. Hanging Leg Raise

Hanging leg raises are the best exercise for abdominal training. Not only does it provide sufficient stimulation, it also does not require strength from other parts of the body. To do this exercise, bend your knees and pull your calves up as far as you can. When you reach the highest point, fully contract your rectus abdominis for one second. Then slowly lower your calf until it is fully straight. This movement requires a lot of grip strength. Keep your body stable and try to control it from shaking. When the stimulation of bent knees is not enough, straight legs can be used. Hanging leg raises and straight legs can give full stimulation to the abdomen. Try to lift your legs as high as possible. This is mainly for the next movement. Only by doing this movement well can you better master the key points of the movement of tightening the abdomen and getting on the bar.

4. Pull in your abdomen and move up the bar

The muscle-up is an essential skill for street fitness, however this movement is quite difficult and not easy to master. The movement of pulling the abdomen in and pulling on the bar can achieve the same effect as the muscle-up. Of course, they only look the same in the end. The force patterns of the two movements are in two directions and are not the same. All I can say is that I finally managed to stand on the bar with my arms supporting my body. This is an enhanced version of the previous exercise, the hanging leg raise, in which you can use inertia to swing your body onto the bar.

5. Suspended support

The hanging support is similar to the dragon flag, which is a static abdominal exercise. With the back as the support point, the two ends of the body are suspended in the air, the body is kept straight, the body is maintained stable, and the core muscles are trained. The core muscles are the foundation of street fitness. When the core muscles are strong, the body can be better controlled, and both coordination and explosive power can be improved. Hanging support is the basis of dragon flag. When the hanging support is not effective, you can change the training movements.

6. Bent-kneed Russian push-up

The Russian push-up is also a signature move of street fitness, but it has higher requirements on the control of the body's center of gravity and the shoulders. For this, we can first practice the Russian push-up with bent knees. As for training on parallel bars, it is because the range of knee bending may not be enough and the feet may touch the ground, which reduces the training effect. Bend your knees on the parallel bars to ensure your body is suspended in the air. When the body can gradually maintain balance, slowly open it.

7. Single-leg squat

The single-leg squat is not only a leg exercise, but also provides good stimulation for the core muscles to balance the body. Compared to lifting weights in the gym, street fitness is much weaker in leg training. On the one hand, there is no stimulation of heavy weights. On the other hand, street fitness has high requirements on the upper limbs and core arms and legs. Training needs determine the training methods. But the legs, as the largest muscle group in the body, must be trained.