1, bench press.

The bench press mainly exercises pectoralis major, pectoralis minor, deltoid toe, triceps brachii and elbow muscles, as well as serratus anterior, biceps brachii, coracoid process and forearm muscles.

There are a lot of flesh and blood involved in bench press, which has a significant effect on the development of extensor and pectoralis major muscles of upper limbs. It is unmatched by other movements (except push-ups), and it is also a prescribed movement in weightlifting competition.

2, hard pull.

Hard pull is mainly divided into hard pull and hard leg hard pull, as well as Romanian hard pull, sumo hard pull and other varieties. Dead lifting is mainly used to exercise the lower back, that is, erector spinae, and straight leg hard pulling is mainly used to exercise the biceps femoris, but it also involves the hip muscles and erector spinae.

Step 3 get down.

Squat is considered to be a necessary exercise to strengthen the strength and circumference of legs and hips and develop core strength. Squats should be carried out according to the standard, keeping the back straight and the hip joint lower than the knee joint. Incorrect technical movements can damage the knee joint.

Extended data:

Three points for attention in fitness:

1, squat is undoubtedly the trump card in fitness, and it is also an important indicator to judge a person's strength. But in the gym, it is easy for both novices and veterans to blindly rush the weight. Once the weight is out of their control, accidents are very easy to happen.

2. Compared with squat, bench press is the most popular among fitness novices. Don't die while doing bench press training, because every year someone dies while doing bench press, so bench press also has a name called "guillotine" When doing bench press, you need a small partner to protect you. If you really don't have that condition, you should know how to deal with this unexpected situation in case of an accident.

Hard drawing is much safer than the first two items. It seems that I haven't heard of anyone dying from hard pulling, but that doesn't mean that hard pulling is completely risk-free. Many people will hold their breath when doing hard pulling, especially when doing heavy hard pulling. Of course, it's okay to hold your breath for a moment, but after a certain period of time, the situation will become very serious.