How to do bodyweight exercise

Freehand exercise or freehand fitness exercise is easy to operate and very suitable for the public to learn, and it is relatively easier to popularize freehand exercise. Regular bodyweight exercise can enhance physical fitness, especially the physical fitness of young people. Bodyweight training is a type of aerobic exercise with low to medium intensity. This kind of Chinese exercise can enhance cardiopulmonary function, shape the body, and lose weight. For women who love beauty, bodyweight exercise is a good method.

Freehand scissors squat: Preparatory posture: Place the front foot on the ground with toes turned inward, support the back foot with toes on the ground, lift the heel and turn it outward, so that the front and back feet are close to the midline, and pinch the waist with one hand. Action process: inhale, straighten your chest, tighten your abdomen, tighten your waist and stand upright. When squatting, bend the front leg until the thigh is parallel to the ground. The knee should not exceed the toes, and the back leg should sink until the knee is slightly bent. Alternate legs.

45-degree angle push-ups, preparatory posture: when supporting with straight arms, both shoulders should be slightly tilted forward, the body should be at a 45-degree angle to the ground, the heels should be lifted, supported on the toes, the chest should be up and the abdomen should be retracted, the head should be slightly lifted, and the eyes should look forward. Action process: Inhale, bend your arms and lower yourself, using the stretching power of the pectoralis major to control your body to slowly lower itself (with the trunk slightly pulled forward) until it reaches the lowest position. When your body reaches the lowest position, exhale and straighten your arms to return to the original position.

Bend your arms and push up, ready posture: place your hands on the bench behind you, with your hands shoulder-width apart, support yourself with your arms vertically, keep your legs together, knees slightly bent, and heels on the ground for support, or place your feet on a bench or box. Action process: Bend your arms and slowly lower your arms and body until your elbows are fully bent. Then use the force of contracting the triceps to straighten both arms and return to the original position. Be careful not to fully straighten your elbows.

Among all the bodyweight exercises, bodyweight aerobics is the most representative. This type of aerobics is not very intense and helps the body recover during illness. It also has simple requirements for venues and equipment. Healthy people can shape their bodies through this type of aerobics, and it is very interesting. Both adults and children are happy to learn and accept it.