These actions may seem unremarkable, but they are all classic moves that have been baptized by armed police in actual combat. Without too many equipment, you can train good muscles anytime, anywhere, and become the champion of freehand strength training.
Exercise 1: Building pull-ups
The purpose of this exercise is to develop a steely back and biceps, while greatly improving the grip of the arms and the toughness of the palms, and laying the foundation for the next step of the climb of the training building.
Action Essentials:
Find a strong place on the building that can be grasped and strong, such as a door frame, balcony, and then rely on bouncing or the help of a partner to put the hand in a predetermined position, according to the training goal, choose different grip distances, for example, when using a grip width wider than the shoulders, the latissimus dorsi can develop laterally, while the teres major will also be deeply stimulated: and when using a grip distance narrower than the shoulder, it will be beneficial to increase the thickness and strength of the back.
Follow the usual horizontal bar pull-up essentials.
standard
You can try to implement the standards of the Armed Police Academy, that is, 12 passes, 16 good grades, and 20 excellent grades.
The shoulder and elbow joints should be fully extended when the movement is lowered; When pulling up, the collarbone should exceed the gripping plane.
When the height of the plane you are gripping is insufficient, you can lift your lower legs back and tie them together.
Safety Tips:
The intended gripping target should not be too high from the ground, and the ground should be stable to prevent accidents such as falls and scratches.
The grip should be firm and strong, and if you feel that the skin of the palm cannot withstand the pressure, wear gloves to prevent scratching the skin.
Upgrade Action :
Building climbing – wall climbing
Safety Tips:
The danger is extremely high, and should not be imitated without the protection of professional facilities.
Action 2: Handstand press
This action can greatly stimulate the nerve balance center and shoulder and chest muscles, improve the coordination of the upper body and the endurance of the heart and cerebrovascular, and lay the foundation for the next handstand walk.
Action Essentials:
Lie down facing a solid wall in a flat brace position, with your head about 30 cm from the wall and your hands slightly wider than your shoulders.
According to personal habits, one foot on the ground, one foot up, the whole body coordinated into an upside down, the soles of both feet are attached to the wall, the body is in a reverse arch, and the head is raised.
Based on the above posture, perform a downward – upward cycle.
standard
The academy standard for this action is 12 passes, 16 good and 20 excellent.
When lowering, the head should be less than 3 cm from the ground, and when lifting up, the elbow should be fully extended.
If you have good physical strength, you can try to train without relying on any support.
Safety Tips:
This exercise has high requirements for the strength, flexibility and coordination of the whole body of the trainees, and prevents sprains on the head and neck, shoulders, arms, waist and other parts.
It should be confirmed that a sturdy wall is being used and beginners should complete this training under the protection of others.
Patients with cardiovascular and cerebrovascular diseases and head trauma should not be allowed to train this movement.
Upgrade Action :
Unassisted handstand press
Top Action:
Walk upside down
Movement 3: Negative person squat
In the bodybuilding world, barbell squats are revered as the “king of strength training”, so in the daily military physical training, combined with the actual situation of the troops, and highlighting the premise of strengthening the ability and cooperation of the trainees, the negative person squat is used to deform the barbell squat.
Action Essentials:
The loser spreads his legs apart with a shoulder-width distance between them, then squats and the bearer rides across the neck of the loser.
The loser grabs the lower leg of the loser, and then performs the standing squat movement in a cycle.
standard
In the case that the negative person is the same weight as the negative person, the pass is 30 times, the good is 40 times, and the excellent person is 50 times.
When squatting, stop at a position where your thighs are parallel to the ground, then stand up as fast as you can and straighten your legs.
The whole movement follows the principle of slow squat and fast up.
Safety Tips:
When performing this exercise, the negative person should keep the spine straight to prevent a sprain in the lower back.
The toes of the feet are facing in the same direction as the knee bend.
The person who is negative should remain stable and not mess around like the one in the picture!
