In fact, the more basic the action, the more effective it is.
If you exercise in the gym, different parts have different ace moves.
First, leg muscles: squat
As the trump card of leg training, the overall stimulation of squat to quadriceps femoris, hamstring, gluteus maximus and core muscles is incomparable to anything. Doing squats well can make you get twice the result with half the effort. When you encounter a bottleneck in gaining muscle or strength, a few 3RM squats can greatly increase your chances of breaking through the platform.
When doing squat, make sure that the center is directly above your feet, your back is straight, your core is tightened, your spine is neutral, and your squat is as deep as possible. In this process, the toes should be slightly outward, and the direction of the knees should always be consistent with the direction of the toes. When you get up, you should control the adductor muscles of your thighs and don't buckle your knees.
If the weight reaches a certain level, you can wear straps and belts. When the weight is small, it is recommended to squat without protection, which can better strengthen the balance ability of the body and increase the core strength.
Second, the whole chest: bench press
Bench press can stimulate the thickness of the whole chest and is the best chest exercise.
When doing bench press, make sure that the shoulder blades sink and tighten, and the chest stands up. When you push the weight in this way, you can better isolate the pectoral muscles and reduce the participation of the toe of the shoulder deltoid. Your feet should be right under your hips, step on the ground and bend your body slightly, so as to ensure the stability of your body to the maximum extent.
Some people like to fly their feet when doing bench presses, thinking that they can increase their core strength at the same time. I think it's best for beginners to finish the action honestly. If you want to practice the core, you can practice it last. Don't increase the risk of injury just for fancy.
Third, the overall back: hard pull
Hard pulling is the best action to stimulate the whole body except squatting. Many people can't tell whether to practice their legs or their backs. In my personal experience, heavy stretching is unparalleled for the growth of the overall back muscles.
When doing hard pull, be sure to keep your back straight and tighten your core. The barbell stick is close to your torso, your feet are shoulder width apart, your hands are perpendicular to the ground, and your four legs start to exert their strength. Find the feeling of kicking your legs and pull the lever up with all your strength. Because the back muscles are taut and doing isotonic contraction during the whole process, it can stimulate the whole back muscles, especially erector spinae.
Some friends limit the weight of the hard pull because of the grip strength. At this time, you can try the way of holding your head with both hands, which can improve a lot of training weight. When it is really heavy, you still need to use the booster belt.
Fourth, the core muscles: hanging legs and lifting legs
This is the best core training action in my opinion, and there is no one.
Hang your hands on the horizontal bar, control your core strength to keep your body stable, and lift your legs to the level. This action is a great test of the core strength. At first, it was easy for the body to swing on the horizontal bar. At this time, you can bend your knees and lift your legs to reduce the difficulty.
When you can do more than 20 leg hanging in one breath, your core strength is already very strong. If you add a little lower body fat, the abdominal muscles will look good.
If you exercise at home, the more basic self-esteem training is, the more effective it is.
Similar to the training in the gym, self-weight training at home can achieve the best results as long as these actions are done well:
I am Xiao He, how to practice. I wish you all find a suitable training method, fall in love with fitness and have a good figure.