Simple training moves in the gym. If you are a novice and have just embarked on a fitness journey, you must learn the simple training movements in the gym slowly, so that you will not be confused, but have experienced training and planned. Let's take a look at the simple training moves in the gym.

The simple training movements in the gym are 1.4 movements suitable for fitness, which can exercise the muscles of our arms, shoulders, back and chest respectively, which can be said to be a good introductory guide.

No matter what we do, fitness is the same. We should start first. If we don't get started, it will be difficult to arouse our interest and make us not want to train. If we give up going to the gym for a long time, our original goal will not be achieved. So, before it is too late, come and study with me.

First of all, our shoulder training, the first action: bend over and lift the dumbbell horizontally. First of all, let me talk about why this action is launched. First of all, side lifts can exercise our shoulders well. This is the principle of muscle. I suggest using dumbbells because they are heavy. We can choose a lighter one, learn the movements first, and then ask for the weight.

Bend down and lift the dumbbell horizontally. First, find the dumbbell. The knees are slightly complete, the body leans forward, the face is facing the ground, and the body is almost 90 degrees from the ground. We hold the dumbbells in our hands and spread them to our sides. This action can completely stimulate our shoulder muscles. I suggest choosing light weight from the beginning, training many times and feeling muscle pain.

Exercise the chest, the second action: tilt the dumbbell to push the chest, because the weight of the dumbbell is convenient for us to adjust ourselves. First, we need to find an inclined bench, and then we lie on the inclined bench. At this time, we hold the dumbbell slightly, put it at the level of the chest and push it forward. When we push it out, we can feel the chest better.

Back training, the third action: high pull-down, this action needs the help of a big instrument in the gym, that is, the gantry. When we do this action, we first need to find a long pole and hang it on the weight plate of the gantry to choose our own suitable weight.

Then sit on the ground, or on a bench, lean back slightly, hold the pole with both hands and pull it to the chest, and feel the squeezing of the two shoulder blades when pulling it to the chest. At first, when we do this action, we may feel that we use our arms more. Don't worry, do more groups to find the feeling slowly, and you can exercise your back well.

Arm, the fourth action: sit and lift your wrist. At first, you can choose a weightless barbell bar, sit on a stool, put your forearm near your knees, and then move your wrist. By moving your wrists, you can exercise your triceps well.

We suggest that this action can be done at the end, because it doesn't need to consume a lot of energy and strength, and at the same time, when we do this action, our muscles feel better.

Simple training action 2 in the gym has proved that doing very slow control actions in the gym can make muscles completely tired quickly, thus accelerating the burning of fat and achieving the effect of slimming. You can also do it at home, starting twice a week and reducing it to 1 time per week after five weeks.

First, kiss the pillow kneepads.

Equipment: pillow

Target efficacy area: triceps brachii and pectoral muscle

1. Keep your hands and knees on the ground to control your balance and keep your arms straight. Your body should form a straight line from your knees to your shoulders. Put the pillow on the ground in front of your head.

2. Bend your elbow as slowly as possible and lower your torso until your mouth kisses the pillow. As time goes on, the speed of your stomach should be slower and slower.

Second, squat down against the wall.

Equipment: two pillows.

Target efficacy area: quadriceps femoris

1. Keep your feet shoulder-width apart and lean against the wall, a big step away from the wall.

Hold one pillow in both hands and put the other pillow on the ground below you.

3. Slide your upper body down the wall until your knees are bent 90 degrees and perpendicular to your ankles.

4. Then support the pillow in your hand behind your shoulder, press your lower back against the wall, and press your heel against the ground. The longer the control time, the better.

When you feel that your back may not stick to the wall, your body slowly slides down the wall and sits on the pillow under you.

6. In order to be more effective, you can increase control time or hold heavy objects.

Third, push the shoulder

Equipment: Chair, dumbbell (mineral water bottle), pillow.

Target efficacy area: shoulder and triceps brachii

1. Sit in the chair and put the pillow behind your shoulder. The back waist is close to the chair, the elbows are bent, the dumbbells are raised to shoulder height, and the palms are opposite.

2. Push the arm forward and upward as slowly as possible. Slowly retract your arm back to the starting position. Once you can push it eight times, you should increase the weight of the dumbbell or extend the time.

Fourth, row slowly.

Equipment: bench or coffee table, pillow

Target efficacy area: back

1. Put your right knee on the pillow on the bench. Stand up straight with your left leg, lean your hips backwards, put your right hand flat on the stool, hold the dumbbell with your left hand, and straighten your left arm perpendicular to the ground. Keep your back and neck parallel to the floor. Look down.

2. Slowly bend your left arm and lift the dumbbell to your armpit. Slowly put down the dumbbell, do it as many times as possible, and then do it on the other side. Once you can do it 8 times on each side, you should increase the weight of the dumbbell or extend the time.

Five, lie on your back, bend your legs and lift your hips.

Equipment: pillows, cushions.

Target efficacy area: abdominal muscles

1. Lie on your back on the mat, with your legs bent, your feet flat on the ground, your arms straight at your sides, your palms down, and your head resting on the pillow. The back waist is close to the ground.

2. Lead your knees to your chest as slowly as possible and lift your hips off the ground. Then slowly return to the starting position. Complete as many repetitions as possible while keeping your back close to the ground.

Sixth, the steps to lift the heel

Equipment: steps, dumbbells

Target efficacy area: calf

1. Stand on the first step with the forefoot and the heel sticking out of the step. Hold the railing in one hand and the dumbbell in the other. In order to warm up, your toes should jump up and down a few times at a constant speed. Then lift your body as slowly as possible and press your whole body weight on your toes.

2. Lower the heels at a very slow speed until they are below the steps. Lift your body again and press your center of gravity on the palm of your front foot. Say it again.

Seven, arm bending

Equipment: chair, pillow, dumbbell.

Target efficacy area: arm muscles

1. Sit in a chair with your shoulders slightly forward and put a pillow behind your shoulders. Hold the dumbbell with both hands, bend your arms and lift the dumbbell to your shoulders.

2. Open your elbows as slowly as possible, put your arms down vertically, and keep your hands and elbows close to your sides. Repeat as much as possible. Once you can do it eight times, you should increase the weight of the dumbbell or extend the time.

Hold down the door.

Equipment: door frame

Target efficacy area: gluteal muscle

1. Stand at the door with your feet shoulder width apart. Face the door and grab the handle.

2. Slowly bend your knees to 90 degrees. Stay as long as possible, then stand up slowly and return to the starting position. Do eight squats.