As we all know, strong muscles will not only enhance the charm of male friends, but also make men look stronger and make women feel more secure, which is one of the important factors that most male friends prefer fitness today.
Fixed equipment training is the safest exercise mode invented by human beings so far. Can effectively improve physical fitness and increase muscle. The most typical exercise is weightlifting, which can effectively increase muscles and improve shoulder joints. ? , elbow and wrist strength. To lay a solid foundation for the future dumbbell barbell bench press practice.
? The correct posture of weightlifting is to adjust the seat of the machine to a suitable height. The standard is that the height of the handle is the same as the upper edge, and then adjust the weight. After sitting in the seat, press your head, upper back and buttocks on the backrest, tighten your waist forward, then lift your abdomen, look at your eyes, hold the grip with both hands, then take a deep breath, feel the strength of your abdomen, push your weight up and exhale at the same time. When the elbow is pushed to the top, don't straighten completely, then pause 65433.
Do 3-4 groups for each movement, each group 15-20 times. After a period of practice, you can gradually gain weight and do incremental exercise.
? Common misunderstandings in weightlifting 1. Don't straighten your elbow when pushing heavy objects, or it will damage your elbow when you are exhausted.
2. When push-ups are resumed, you should always relax your shoulders to avoid excessive pressure, otherwise it will cause the participation of shoulder muscles and reduce the exercise effect of the upper part.
3. The process of weightlifting depends on our consciousness to imagine the feeling of upper body exertion, because at the beginning of training, even if the movements are standard, the exertion is scattered. Therefore, it is necessary to rely on the control of the brain and put the force point in front to effectively exercise the musculus major.
Weightlifting is the first choice for beginners and fitness enthusiasts. Those with high training level can do 3-4 groups of heavy weight lifting after free weight exercise, which is beneficial to muscle growth. A great help.
? What are the benefits of lifting weights? 1. Better protect the heart, lungs and ribs. Muscles cover the outer surface of the upper ribs.
2. Generate greater thrust, and you can push your lover when you are old.
3. Generating greater hugging force can make hugs tighter, firmer and warmer.
4. Dress well.