The Beginner Freehand muscle Training program is for you who are just beginning to get fit

A lot of people who are new to the gym want to build muscle, and they may be a little eager to start right from the machine, which can hurt themselves. For better training, it is best to start with freehand muscle training, which can activate muscles well. So today we will introduce a primary freehand muscle training program, let’s go and have a look!

It is recommended to train five times a week, although the weight of self-weight training is not high, but also to give muscles rest time, so it is also recommended to rest for two days. Self-weight training basically relies on their own weight to complete their own training, so some movements emphasize their weight and core strength.

Warm up, jumping jacks 50 times, try to keep your joints and muscles open to avoid injury. 20 more squats with your bare hands. Flex your ankles.

First, chest exercises
In self-weight training, our chest exercises mainly rely on push ups to build muscle, push ups can train our pectorals and triceps, and there are many variations of push ups, such as diamond push ups, more exercise triceps. Adjusting the tilt of the body will also develop different positions of the chest muscles. For example, the upper oblique push up will practice to the lower chest, the lower oblique push up will practice to the upper chest, it is recommended that all kinds of tilt Angle push up should be trained, otherwise the chest will not look good after the chest muscle training.

Standard push-ups 30
Diamond push-ups 20
Push up 20
Push-ups down 20

Second, back training
Body weight training exercises the back mainly with the king of back training movement – pull-up. Pull-ups may be higher for beginners, you can practice slowly, start from the half, can pull their own more high is how high, remember to keep the whole body static, do not use the whole body strength to shake, so the back muscle stimulation is not big. There are also many variations of the pull-up, here recommended forehand, backhand wide and narrow range exercises. The backhand guide will help us work our back and biceps, and the wide and narrow range will work different muscles in our back.

Standard forehand pull-up 10
Backhand standard pull-up 10
Forehand and backhand wide distance pull-ups 10 each
Forehand and backhand narrow range pull-ups 10 each

Three, abdominal training
The abdominal training movement is more, basically to roll the abdomen as the prototype, emphasizing the balanced development of the upper and lower abdomen and the external oblique muscle of the abdomen will develop the best abdominal muscles
Standard roll 30
Belly roll 30
20 from two ends
Lie on your back and raise your legs 20
Hanging leg lift 20