The principle of fitness without equipment
You must have done pull-ups, right?
The use of body weight to exercise upper body muscles is almost the best exercise, and it does not need to be in the gym. It cleverly uses the principle of lever movement. The relative position of the person and the bar determines that the person must use the back muscles and arm muscles to weigh the entire body.Filed.
Here are 5 small physical principles that can often be applied to fitness without equipment, so that you will not lose your mind when you add weight to yourself.
Principle 1: The farther the muscle is from the center of gravity, the greater the exercise effect. What does this mean?
Try it out: find an empty barbell, or a pen, it’s easier to lift it when you lift the middle position, but when you move a few distances to the side, you need to lift up the parallel feel the strengthSome more.
This is also the principle of leverage.
Another extension is that when you use body weight for fitness, the longer your body stretches (lifting the center of gravity), the more difficult it will be to exercise.
The next time you do lunges, squats, or sit-ups, try to keep your hands straight above your head, which can make muscle training more difficult.
Principle two: The greater the amount of movement, the more muscle exercise. This is a very simple truth. Since you cannot increase the weight you hold in “no equipment” fitness, you have to increase the amount of movement or the amount of exercise.
?Use 1 to do lunges on the front or back feet on the steps; do pushups with both hands on a stack of books or rest your feet on a stool; do sit-ups with a towel under the lower back.
?Application 2 When doing push-ups and squats, don’t rise to the top immediately when you get up, first raise a quarter of the height, lower it, and then reach the top.
This is a complete action.
?When using 3 for push-ups, don’t get to the top right away, and get up completely after getting up and down 5 times at a quarter of the height, this is considered to be done once.
Principle three: rest increases elastic potential energy, muscles can get more exercise. When you do push-ups to lower your body, you are accumulating elastic potential energy, just like pressing a spring.
If you don’t bounce back right away, you will need to use more muscles so you can get more exercise.
Therefore, it is recommended to rest at the lowest point for 4 seconds, this is the time to accumulate all the elastic potential energy of the muscles.
When doing lunges and squats, you may also want to use “Still for 4 seconds”, and then start it, so you can effectively exercise the most muscles.
The twisting movement exists when we walk, that is, the hips will twist slightly. If we observe the sprinters carefully, their twisting amplitude is extremely obvious.
If you consciously increase the twisting movement during exercise, you can build more muscles.
For example, when doing lunges, sit-ups, or push-ups, the upper body is moved to the left or right.
Principle five: The fewer parts touch the ground, the more exercise muscles the smaller the area of an object touching the ground, the more difficult it is to maintain balance.
And humans have a well-maintained system—muscles.
Therefore, it may be better to support with one foot when doing sports, or support with fingertips or fists when doing push-ups.