First, bench press
The bench press mainly exercises the pectoral muscle, deltoid toe, triceps brachii and elbow muscle, and also exercises the biceps brachii and forearm muscles. There are many muscle groups involved in bench press, especially for the development of upper limb extensor and pectoralis major, which is incomparable to other movements, so it is known as the "king of movements" in upper limb training.
According to the different instruments used, it can be divided into barbell bench press and dumbbell bench press, and according to the different stress positions, it can be divided into horizontal bench press (middle chest), upper inclined bench press (upper chest) and lower inclined bench press (lower chest). Today's homepage mainly explains the movement skills of flat barbell bench press, and other movements can be compared.
Second, squat
Squat with weight is one of the most complicated exercises in bodybuilding, which has strong stimulation to the whole lower limbs and trunk. It can exercise quadriceps femoris, gluteus maximus, biceps femoris, semitendinosus and semimembranous muscles, and also has strong effects on erector spinae, piriformis, adductor, gluteus medius, gluteus minimus and calf muscles.
In addition, "weight-bearing squat" has a positive impact on a series of physiological and biochemical reactions such as cardiopulmonary function, nerve regulation and hormone secretion, and is a compulsory course for leg and hip training.
Third, hard pull
Hard pulling is the best action to develop lower back muscles. On the one hand, erector spinae can be developed; On the other hand, repainting can have a great influence on anabolism. To develop erector spinae, the traditional narrow station hard pull is more effective; While sumo can develop the whole back chain, including hip, hamstring, erector spinae and so on.
Extended data:
The scope of fitness is very wide, and exercise is only one part of fitness. Besides exercise, there are many contents of fitness, such as writing, singing, doing housework and practicing yoga.
Fitness can be roughly divided into instrumental exercise and non-instrumental exercise. Fitness is also a sport that many men and women use to shape their curvy bodies. Modern men and women like this sport. The state has formulated a national fitness plan and a national fitness implementation plan, which is conducive to improving the physical fitness of citizens.
There are many kinds of exercises in fitness, including a complete set of unarmed bodybuilding gymnastics; There are also light equipment gymnastics such as balls and sticks, which are mainly used for women's bodybuilding training to achieve the purpose of losing weight, improving body shape, improving flexibility and enhancing rhythm; There are many weightlifting exercises and other sports that can develop muscles in all parts of the body.