无器械练肌肉法（Muscle therapy without appliance）.doc

无器械练肌肉法（Muscle therapy without appliance） Here, introduce a muscle exercise method without using an instrument to friends. When you have no barbells and dumbbells and other equipment, and the lack of brick, stone and other substitutes, but also want to exercise the muscles, you can use static exercise method. The developed muscle method mentioned above belongs to the dynamic exercise, that is, during exercise, the muscle contraction and relaxation alternate, and the limbs move in space. Static exercises are characterized by muscular tension, but the limbs remain stationary. Static exercises can mobilize more muscle fibers to exert more force, thus enhancing absolute strength. Before a static exercise, take a deep breath and exhale slowly. The following is a static exercise method without instrumentation. 1. cervical (1) feet naturally open, ten fingers folded in the back of the head, a smooth force to press the head forward and down, the neck is appropriate resistance, not to hand down the head. Stay in this stalemate for 8~10 seconds or a little longer, then relax. We should exercise, chest and abdomen, not hunchbacked. (2) the right hand is placed on the right side of the head, the head to the left side of the pressure, and the neck is given appropriate resistance, do not let the hand press the head to the left. Stay in this stalemate for 8~10 seconds or a little longer, then relax. Change direction again. The upper part of the body should be upright and should not be bent sideways. 2. chest (1) push ups are power exercises. Here is a static push up. Do push ups. When the body drops to the chest to touch the ground, the pectoralis major is tight enough to hold the still position for 8~10 seconds or a little longer, then relax. (2) stand facing the wall, arms front, with the fingertips touch and did not touch the wall of. The whole body is straight, the upper part of the body is inclined forward, two palms support the wall, the finger tip is upward. Elbow, upper ar