Hand-to-hand muscle training program is better for muscle building

When we talk about muscle building, we tend to go to the gym, but some people are not enough to go to the gym, and this time they can exercise muscles at home with their bare hands. Whether you’re building muscle with your bare hands at the gym or at home, it’s best to make a plan in advance. So today we will introduce a hand-to-hand muscle training program, let’s go and have a look!

As long as you can follow the following exercise instructions, and gradually from a set of 10 to 30, slowly increase to 3 to 5 sets.

First chair support
Main training parts: triceps, core muscle
Start by sitting on a sturdy chair with your legs together and knees slightly bent and feet on the ground. Place your hands about 6 inches apart on the edge of the chair. Move your hips in front of the chair, keeping your abs extended and your head centered. Your elbows begin to bend below your body and form a straight line. When your arms are parallel to the floor, push your body back up.

Push-ups number two
Main training areas: chest, shoulders, triceps, back, abs
First, put your hands straight, palms close to the ground, and lower body supported by the tips of your feet to prepare for the position. Your hands should be about shoulder width apart, your shoulders relaxed, your back straight, and your butt pressed down (similar to a butt clamp), keeping your torso in a straight, oblique upward line. To start the push up, keep your body straight, bend your elbows, and lower your upper body straight down until your elbows are higher than your back. During the process, the butt should not be turned up (which is the point that most people may ignore), and the body must be maintained at the level of the board all the time to imagine that it is a flat board.

The third squat
Main training areas: back, hamstrings, thighs
Feet shoulder-width apart and hands flat at chest height. Bend your knees and hips, keeping your chest raised and your spine upright. Keep your thighs as balanced on the floor as possible, and your knees should not exceed your toes. Keep your core contracted and your weight on your heels. Crouch as if in a chair, keeping your weight on your heels. Hold the position for one minute.