How to train basic strength? With the improvement of living standards, people's pursuit of health is getting higher and higher. Everyone wants to have a healthy body and a perfect figure, so everyone actively joins the ranks of fitness to see how to train basic strength.

How to practice the basic strength 1 First, the chest.

Chest (pectoralis major)

1, bench press: mainly practice the thickness of pectoralis major and thoracic groove.

Action: put the dumbbell on the bench with both hands, put the dumbbell on the shoulder, and palm up. Push the dumbbell up until the arm is straight, stop for a while, and then slowly recover. Tip: Push-ups and squats are curved, so that pectoralis major can be fully contracted and fully extended.

2. Pushing upwards: mainly practicing upper chest muscles.

Action: the action essentials are the same as those recommended for lying position, except that the stool surface is adjusted to an inclined angle of 30 ~ 40 degrees and leans on it.

3, lying birds: mainly practice the chest groove.

Action: On the supine stool, hold dumbbells with both hands, palms facing each other, and naturally stretch your arms over your chest. The elbow of the arm is slightly bent to lower the dumbbell to the lowest point on both sides, the pectoral muscle is fully extended, and the pectoral muscle is forcibly contracted to lift and restore the arm.

4, supine straight arm pull-ups: expanding the chest, practicing the best action of pectoralis major and serratus anterior.

Action: Lie on your back on the cross stool, with your shoulders on the ground and your feet on the ground. Hold one end of the dumbbell on the chest with both hands, and slowly put (put down) the dumbbell on the back of the head with the shoulder as the axis (feel the stretching of the chest muscles and chest). When it reaches the limit, lift the dumbbell to restore it.

Note: In order to prevent damage, the descending process should not be too fast.

Second, the shoulder

Shoulder (deltoid)

1, recommended: mainly practice deltoid muscle front, middle and back.

Action: Sitting posture, holding the dumbbell with both hands to the side, elbow abduction, palm forward, pushing the dumbbell to the highest point in an arc, stopping for a moment, and slowly controlling the dumbbell to recover according to the original route (arc). Tip: You can also do it standing, with both arms at the same time, or with one arm.

How should basic strength be trained? Step 2 push-ups

Push-ups are very common movements in our daily life, but they are also a very good group of strength training movements. Although the movement is not difficult, but to achieve the effect of fitness exercise, it is still necessary to do standard. We often have standard push-ups, one-handed push-ups, jumping push-ups and so on.

Second, squat on one foot.

One-legged squat is more difficult on the basis of squat, and the main training is leg strength. I believe everyone is familiar with squat, so one-legged squat means that you only use one leg when you squat, and the other leg is retracted.

Third, lift dumbbells.

Lifting dumbbells I believe that friends who love fitness every day will have a special liking for lifting dumbbells, and even many friends will buy dumbbells in their own homes. Because lifting dumbbells can exercise arm strength well, and it is also a relatively simple action.

Fourth, flat plate support

Flat support is the familiar four-point support, that is, the body touches the ground on all fours, but it must be noted that the body must be parallel to the ground. This group of movements trains the strength of the whole body, which is especially suitable for friends who want to exercise our waist strength and abdominal muscles. Generally, they won't miss this strength training method.

Fifth, lie on your back and touch your ankle.

Actually, touching your ankle with your back is similar to sit-ups. The difference is that you don't need to sit up when doing the action, as long as your hand can touch your ankle, so that the action can be done faster and the effect of fitness training can be effectively achieved.

With people's pursuit of health and perfect figure, more and more young people and even middle-aged people have joined the ranks of fitness. Fitness, like a mainstream, is increasingly loved by young people. However, we should pay attention to it, because fitness is not easy, and it will be effective only if we persist.

How should basic strength be trained? 1. Why do people pay so much attention to the training of basic strength? What are the benefits?

1, basic strength can make the body more stable.

In our whole training process, especially in the training of our upper limbs or middle parts, it can be said that it is more difficult, especially when we train our upper limbs, we can't do without the movement of our shoulders.

So in this process, we can say that shoulder training is very important. Therefore, in the whole training process, we should first train with some lighter weights, and then carry out weight-bearing training when we get used to it later. Only in this way can we improve our shoulder strength and be safer and more stable in the whole upper limb training process.

2. Basic strength can improve our bad posture.

When training basic strength, most trainers can not only make their bodies more stable, but also save a lot of physical strength for our trainers. This is precisely because after we learn from the pearl of muscle, our muscles will become strong.

Therefore, the blood circulation in the body gradually becomes normal, and the organs and functions of internal organs have been greatly improved to some extent. When the whole person is full of energy, our posture will also be improved. For example, hunchback and round shoulders, or other bad posture, will be trained by basic strength, and then can be improved to some extent.

Basic strength enables us to keep on training.

Some people often give up halfway in the whole process of fitness because of weak constitution or other reasons, or are unwilling to continue fitness. But if we strengthen basic training from the beginning, then our whole body strength will be improved as much as possible. Naturally, you won't want to give up just because you do some difficult movements during training. From this perspective, in

About our basic training, it can be said that it is a very important step for all fitness whites.

Second, what actions can effectively enhance our basic strength?

1 push-ups

Although push-ups are a self-respecting exercise, they can help us train our basic strength.

In the whole process of our training, we should properly adjust the distance between our hands so that our target muscles will change during the transformation. For example, when the distance between our hands should be uniform or wide, at this time we mainly face a group, even our chest muscles.

And once the distance between our hands gradually narrows, or there are other gaps, during the training here, we will find that there may be some training for our lower limbs, that is, training for our legs. In the process of our training, we should do 8 to 10, and it is best to do 3 to 5 groups at a time.

2. Squat jump

Squat jump can be said to be a complete compound action, which often requires all our muscles to be active at the same time, and this anaerobic action can also improve the explosive power of our muscles in a short time. By the way, the combination of jumping and push-ups can improve our whole body muscles and basic strength in a short time.

As for the essentials of squat jump, you should take a few tons with your feet open, keep the frame with your shoulders, and be careful not to buckle your knees during the jump. Every time you do a squat jump, try to do 8 to 10, preferably 2 to 4 groups.

3. Raise your legs.

Leg lifting is also a good way to train our whole body muscles, which can improve our basic strength and increase our vital capacity at the same time. When doing leg lifts, we just need to raise our legs as high as possible, which can be done for 30 to 45 seconds at a time and 3 to 5 groups at a time.

Conclusion: In improving our basic strength, we must rely on long-term training to achieve better results. For most fitness whites, it can be said that the improvement of basic strength is a very important step. Only when the basic strength is improved, the strength of our whole body muscles will rise to a very high level, so as to ensure our physical safety in future training.