This is the first choice for many athletes' strength training. As Frederic Field said, "This movement should be suitable for everyone from housewives to weightlifters."

Squat exercises the muscles of hip, quadriceps femoris, hamstring, erector spinae and waist, which can increase the bone density of spine and legs, increase the strength of the whole body and improve the coordination of the body.

The most basic squat movement is standing barbell squat, but it has many variations, such as sumo squat, one-legged squat, barbell neck squat, lunge squat, free squat, weightlifting squat, dumbbell squat, Smith squat, squat, hacker squat, jumping squat, fitness ball squat and so on.

The correct way:

Use a barbell lock to prevent the barbell piece from slipping;

Put the barbell on the trapezius muscle, not on the neck or too low;

Stand with your feet as wide as or slightly wider than your shoulders, and your toes are 35 degrees outward;

Knees and toes point in the same direction, and ensure that knees do not exceed toes when squatting;

Hold your head high;

Tighten the abdomen;

Keep the waist naturally bent, and don't bend the spine or overstretch under high load;

Knees straight, but not locked;

Squat until the thigh and calf form an angle of 120-90 degrees.

Inhale when squatting, exhale when standing up, and don't breathe too deeply.

2, bench press

"How much can you bench press" is a question that two fitness enthusiasts often ask when they meet for the first time. This sport is very popular in the west, so many fitness clubs have 6- 10 bench press. Even so, it will be full on Monday night, and there will be a queue.

This action mainly exercises the adduction of pectoralis major, triceps brachii and deltoid muscle, which can improve the strength of pushing, hitting and throwing and improve the upper body posture.

The most popular bench press is the flat barbell bench press. Other bench press movements include barbell bench press, dumbbell bench press and Smith bench press. Similar movements include chest pushing and push-ups. Narrow grip bench press focuses on triceps brachii.

The correct way:

Use a barbell lock to prevent the barbell piece from falling off;

Head position: when the pole is not taken, the eyes are vertically below the pole;

Hold the barbell with both hands, slightly wider than the shoulders (when the elbow is 90 degrees, the chest, two forearms and the barbell form a rectangle);

Keep six points stable: two soles, buttocks, two shoulder blades and head;

Maintain the natural physiological curvature of the spine; Don't lift your hips;

When pushing, the elbow is always directly below the rod;

The barbell should move vertically up and down above the chest;

The barbell should be lowered and gently touched on the chest;

Exhale when push-ups, inhale when falling;

Don't let the barbell bar bounce back from the chest muscles;

Don't lock the elbow joint when pushing to the highest point;

Don't lift your feet, head and hips. If you are too heavy, you should lose weight or find someone to protect you.

3, parallel bars arm flexion and extension

Only two parallel bars are needed to do this action. There are two forms of flexion and extension of the classic parallel bars arm: elbow outward can exercise the lower part of pectoralis major muscle; The elbow is close to the body and involves more triceps.

Correct operation:

Hold the rod with both hands, keep your wrists straight, and your arms are perpendicular to the rod above it;

Slowly bend the elbow joint to about 90 degrees;

Keep the shooting position outward, the chest slightly tilted downward and the knees bent;

Do not lock the elbow joint at the top of the action;

If you can make more than 15 pieces, you can tie the barbell piece to your waist with a belt, or hook the dumbbell with your feet to increase the load.

4, hard pull

Even though the English name of this action sounds terrible, it should be part of a serious trainer.

This action mainly exercises erector spinae, quadratus lumborum, quadriceps femoris, gluteus maximus, trapezius and forearm flexors; Straight leg hard pull and Romanian hard pull mainly exercise hamstring muscles.

The correct way:

Adopt the method of positive and negative grip to prevent the barbell from slipping;

Your feet are shoulder width or slightly wider. If you take a very broad stance, it's a sumo drag.

Hold your head high;

Keep the normal physiological curvature of the spine and don't collapse;

Tighten the abdomen with 30% abdominal muscle strength in advance;

Make the barbell stick close to the body when lifting;

The highest point of action, don't lean back too much;

If your grip is not strong enough, you can use a strong belt.

Step 5 pull-ups

This training action mainly trains latissimus dorsi, lower trapezius, biceps brachii, deltoid posterior bundle and forearm flexor, which can improve the pull-up strength and the stability of the upper spine.

The most popular method is to keep the pull-ups slightly wider than the shoulders. Other methods include neutral grip, wide grip of reverse grip (pre-grip or pre-grip), narrow grip of reverse grip and unarmed grip. The difference is the participation of each muscle group. High-back tensioners are similar to pull-ups, except that the trunk of pull-ups is replaced by a pull-down counterweight.

Correct operation:

You can hold it completely or open it, but make sure the grip is strong enough and your hands don't slip;

Hold your head high;

Tighten the abdomen with 30%-40% abdominal muscle strength in advance;

Pull your body up until your hands are at the same height as your collarbone;

Lower the body in a controlled way until the elbow joint is extended to 170- 175 degrees;

Don't shake yourself to help you. If you can't complete 3-4 standard movements, pull the back with pulley or lever equipment first. If you can easily do 15 correctly, you can tie the barbell piece to your waist with a belt, or hook the dumbbell with your feet to increase the load.

Step 6 row vertically

This action can train almost all the muscles in the back, and the biceps brachii, triceps brachii, brachialis radialis and forearm flexors are also strongly trained. If there is no cushion on the chest, quadratus lumborum, erector spinae, gluteus maximus and quadriceps femoris need to keep isometric contraction to stabilize the body.

There are many kinds of movements: prone barbell row (reverse grip/forward grip), dumbbell prone row, dumbbell prone row, T-bar row, chest T-bar row, pulley row, instrument row, Smith stroke, barbell row with one end weighted, etc.

Correct operation:

The spine maintains a natural physiological curvature;

Pull the barbell bar to the lower abdomen or navel;

When lowering the weight, keep your elbows straight, but keep your back muscles contracted (don't hold them by hand alone);

Chest out;

. Mainly moving the arm instead of the spine;

Tighten the abdomen with 30-40% abdominal muscle strength in advance.

7. Rowing upright

This action mainly trains deltoid (toe and middle beam) and trapezius, and biceps brachii and forearm flexors also participate in the training. In order to stabilize the upper body, the muscles of the abdomen and spine need to keep isometric contraction.

Common sports types are: barbell rowing, dumbbell rowing, rope rowing and Smith rowing.

Correct operation:

You can choose a narrow grip (distance between hands 10-20cm) or a shoulder-wide grip;

Knees slightly bent, upper body leaning forward 5- 10 degrees;

Keep the barbell stick close to your body and even touch your T-shirt during the whole training process;

Pull the barbell up to the clavicle and raise the elbow as much as possible;

Inhale when pull-ups, and exhale when weight drops;

Don't relax your shoulders when you lose weight-extend your elbows to 170- 175 degrees;

Tighten the abdomen in advance with 30%-40% abdominal muscle strength.

8. Shoulder recommendation

This action mainly trains the shoulders (anterior middle bundle), upper chest and trapezius muscle. During standing training, the muscles of hips, abdomen and spine need to contract equally to keep the upper body stable. The basic action is to stand in front of the barbell neck and push the shoulder.

Similar movements include barbell neck push shoulder, dumbbell push shoulder, Smith push shoulder, instrument push shoulder and Arnold push.

The correct way:

Maintain the natural physiological curvature of the spine;

The abdomen should not protrude forward;

You can choose full grip or open grip;

Keep your wrist straight and your weight above your forearm;

Lose weight slowly

Keep the elbow joint under the bar;

Push the weight on your head, not in front of your body;

Do not lock the elbow joint at the top of the action;

If you choose sitting training, you should adjust the angle of the backrest to about 100 degrees instead of 90 degrees.

9. Bend over and lift

This action involves biceps brachii, coracoid brachialis, radial brachialis and forearm flexor. When standing, the muscles of hip, abdomen, waist and spine will contract equally.

In addition to the most classic standing barbell bending (straight bar or curved bar), there are standing dumbbell bending, standing barbell reverse grip bending (brachioradialis exercises more), standing dumbbell hammer bending, standing barbell hammer bending, dumbbell cross bending, dumbbell cantilever bending, upward oblique bending, instrument bending and so on.

Correct operation:

Tighten the abdomen with 30%-40% abdominal muscle strength in advance;

Hold your head high;

Elbows are close to the sides of the body;

Knees slightly bent, upper body slightly forward;

Put down your weight smoothly and controlled, and don't shake your body back and forth.

10, abdominal muscle training

The main goal of abdominal training is to increase the stability of the waist during exercise, prevent waist pain and create the visual effect of six-pack abdominal muscles. Abdominal muscle training has little to do with reducing stomach.

Correct operation:

The abdominal rolling action should shorten the distance between the sternum and pelvis, that is to say, the abdominal muscles are contracting;

Never leave the ground;

Chest out;

Keep the front part normal and straight, and don't bend too much.

Beginners should learn the above 10 moves well. They can basically exercise the muscles of the whole body. As long as you exercise step by step for a year and a half, you will be able to reach the figure you want.