Home fitness freehand exercise APP

There is no need to read through reviews to choose, there are actually three options that cover the needs of 90% of ordinary users - those with zero exercise background and want a systematic introduction should choose Keep's "Exclusive Manual Training Section"; those with more than 3 months of training foundation and want to develop advanced self-weight skills (such as single-leg squats and pull-up assistance) can directly search the "Prisoner Fitness" official APP; those with shoulder, neck, waist and leg pain, and posture adjustment needs should first choose "Posture Master". Also, don’t have too high expectations for the APP. It is at best an electronic sparring plan with a plan, and its contribution to your fitness results is no more than 30%. The remaining 70% depends on whether you can get up from the sofa and not mess around when moving.

During the two months of lockdown last year, I had a lumbar disc herniation while lying at home. The doctor said I couldn’t bear weights and could only do bodyweight training. When I had nothing to do, I downloaded all the relevant apps with a rating of 4.5 or above in the app store. I stepped on more pitfalls than I did burpees in those two months. What impressed me the most was that I followed the trend and downloaded a niche fitness app from an internet celebrity. It recommended a free-hand program for me to "lose 8 pounds in 7 days". On the third day of training, my knees hurt so much that I couldn't get out of bed. After flipping through it for a long time, I saw a line of small text at the corner of the page: This program is suitable for people who have trained for more than half a year. Newbies should lower the difficulty by themselves - the co-written risk warning is like the "hot tip" on the milk tea cup. The text is so small that you can't see it.

There is a lot of controversy about this type of APP on the Internet right now. One group of people say that it is purely IQ-based and that practicing it will have no effect or hurt joints. Another group of people say that they have not only lost 10 pounds after practicing for three months, but their rounded shoulders and hunched back have also been cured. In fact, there is nothing wrong with either statement. Most people who say IQ tax fall into the trap of "standardized plans do not match personal circumstances." If a person weighs 180 pounds and does jumping jacks for half an hour, will his knees not hurt? In order to show the value of the course, some APPs cram 8 minutes of chatting with bloggers into 20 minutes of training. They cannot fast forward during practice, which is a complete waste of time. But it’s not true that it’s helpful. The little girl in my department used to hold her breasts very badly. She went to the hospital and was told that she already had upper cross syndrome. She followed the posture master’s “Angel on the Wall” plan and practiced for 10 minutes a day. After two months, she went for a review. The curvature of her cervical spine had corrected a lot. Last week, she even bought a new backless skirt.

Oh, by the way, if you are the kind of person who works hard for three minutes, practices for 5 minutes and rests for 10 minutes to catch fish, don’t just buy a paid membership blindly. On a whim, I bought a quarterly exclusive personal training class on an APP for 399 yuan. When it expired, I took 3 classes. The pain I felt was deeper than the soreness and swelling I felt after practicing glute bridges until the 15th set. In fact, choosing an APP is really the same as ordering milk tea. If you like sweet drinks, don’t order three-point sugar. If you have zero exercise foundation, don’t try those “advanced bodyweight breakthrough programs.” If you start by doing single-leg squats and high-five push-ups, you are just asking for trouble. Once you practice, it will hurt for three days, and you won’t want to move next time.

There is also an interesting divergence in the fitness circle. A group of people are "strict planners" who like to follow the daily schedule set by the APP. They do upper body training on Monday, core training on Tuesday, and rest on Wednesday. The arrangements are clear. This kind of person is suitable for people who have good self-discipline but don't know how to plan for themselves. They don't have to use their brains and just follow the exercises. The other wave is "party practice at will". It only takes 10 minutes to practice and put it aside when you are busy. Instead of downloading a special APP, these people can just search for fragmented short courses on commonly used content platforms, such as 5 minutes of shoulder and neck relaxation and 7 minutes of waking up in the morning. There is no need to set KPIs for yourself. Moving is better than not moving, and it is easier to stick to it. Neither of these two methods is superior or inferior. The one that makes you willing to move is good.

My current habit of using the APP is to pull through the action list of the entire class before starting training. If there is something I really can't do, I directly switch to a lower difficulty version in advance. If I can't do standard push-ups, I will switch to the kneeling position. If I don't want to jump in burpees, I will remove the jumping part. Don't do it forcefully. APP is dead and people are alive. If you insist on doing standard actions to compensate, you will lose more than you gain. By the way, try to choose one that recognizes correct and incorrect movements. I used to do plank support and my waist always collapsed. Keep’s AI recognition gave me a prompt directly in the middle of training. Without that reminder, I would have lost my waist after practicing for two months.

Harmful, after all, APP is essentially just a tool. If you really don’t want to move, even if it pops up 10 reminders for you a day, you can just swipe them away. I saw my friend turn off the notification permissions of the fitness app last week, saying that just popping up the notifications makes you feel guilty, which makes it more annoying. If you really want to practice, even if you don’t have an APP, you can just search for two movements online and follow them. If you don’t want to move, it’s useless to have 10 APPs occupying memory. Oh, by the way, a final professional reminder: The core of freehand training is progressive overload. No matter what APP you use, you must slowly increase the difficulty of the movements and the number of sets. Otherwise, if you keep doing 10 kneeling push-ups for half a year, it will definitely have no effect, right?