Do you know any classic fitness moves? Many people like fitness, because fitness can not only improve their health, but also make them attractive. However, many people don't know what the classic fitness action is. The following is my collection of classic fitness exercises for your reference, hoping to help friends in need.

Classic fitness movements 1 1. Get down.

Squat is one of the most complicated exercises in bodybuilding and an action in weightlifting competition. "Squat with weight" has a strong stimulating effect on the whole lower limbs and trunk, and has a positive impact on a series of physiological and biochemical reactions such as cardiopulmonary function, nerve regulation and hormone secretion, so practicing "squat with weight" is a compulsory course for professional athletes and amateur bodybuilders.

pull at

Hard pull, hard pull is a kind of weight training, which is divided into hard pull and hard leg hard pull. Straight leg hard pulling is mainly used to exercise the lower back, that is, erector spinae, while leg bending hard pulling mainly exercises the biceps femoris, but it also involves the hip muscles and erector spinae.

Bench press

Bench press is the abbreviation of supine press, also called bench press or bench press. Mainly exercise pectoralis major, pectoralis minor, deltoid toe, triceps brachii and elbow muscles, as well as serratus anterior, biceps brachii, coracoid brachii and forearm muscles. The bench press involves a lot of flesh and blood, especially the development of upper limb extensor and pectoralis major, which is incomparable to other movements (except push-ups).

row

Rowing, rowing is one of the main training methods to develop back muscles. There are four kinds of grips in barbell rowing: narrow grip, middle grip, wide grip and parallel grip. Different grip distances and grip ways exercise different parts. The focus of wide grip and parallel grip is the upper muscle group of latissimus dorsi; The middle grip focuses on the upper and middle muscles of latissimus dorsi; The narrow grip focuses on the middle and lower muscles of latissimus dorsi.

pull-up

Pull-ups require men to have a certain grip strength, upper limb strength and shoulder strap strength, and must be able to overcome their own weight and complete it once. Pull-ups play an important role in developing the suspension strength, shoulder strap strength and grip strength of upper limbs.

Classic exercise 2 1. Push

Push is the most basic and effective shoulder exercise, and it has the best exercise effect on the circumference and width of shoulder muscles. It is really aimed at the deltoid muscle, focusing the stress point on the target muscle.

bend

Bending is mainly used to exercise the brachialis and biceps brachii, and the effect is obvious. You can use dumbbells or barbells.

Squat in lunge

Squat lunge is one of the most important strength training movements, and it is also an important auxiliary training item for weightlifting. Squat lunge is one of the rare training events with asymmetric leg position and strength. People's legs are asymmetric when they are doing a lot of exercise and standing, so it has high training value.

4. Hanging leg lifts

Hang your legs, do classic abdominal exercises, bend your knees, and try your best to contract your calves upwards. When you reach the highest point, completely contract your rectus abdominis for one second. Then slowly droop the calf until it is completely straight.

keep your stomach muscles in

Abdominal contraction, one of the most common abdominal exercises, mainly exercises rectus abdominis. If you want to practice abdominal muscles, it is best to roll your abdomen. Sit-ups are not only for practicing rectus abdominis, but also for exercising the strength of iliopsoas and quadriceps femoris.