Bench press is the abbreviation of supine press, also called bench press or bench press. Mainly practice pectoralis major, pectoralis minor, deltoid toe, triceps brachii and elbow muscles, as well as serratus anterior, biceps brachii, coracoid brachii 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.
Common fitness exercises:
1, plate support.
Flat support can exercise core muscle groups. During the interval of fitness, you can do three flat supports for 30 seconds at a time. Specific actions: prone, elbows shoulder-width, elbows supported on the ground, upper arm and trunk as far as possible to maintain 90 degrees. The two toes are close together to reduce the support area. The neck is naturally straight, the eyes look down, the chest is raised, and the head, shoulders, buttocks and lower limbs are kept in the same plane, so that the spine is naturally bent.
2. Ankle training
Ankle is one of the parts where men exercise the least. Insufficient ankle flexibility will lead to the lack of stability of the body and make the spine more vulnerable to injury. Specific actions: stretch your hands forward to support the wall, touch the wall with your left toe, and stretch your right leg backward; Lean forward, keep your left knee as close to the wall as possible, and hold it for 10 second, alternately on both sides, 3 times on each side.
3. lateral lunge
Most people lack lateral movement. Lateral lunge helps to strengthen the muscles on both sides of the body, exercise the flexibility of the hip joint and strengthen the muscles around the hip. Specific actions: stand, feet open and shoulder width; Extend your left foot to the left, bend your knees and squat with your right leg at the same time, repeat 10 times, and then change to the other side.
4. Step by step.
This action is the most difficult, so many people avoid it. Specific actions: stand with your back to the stool, 0 ~ 2 steps away from the stool, bend your left knee so that your left foot rests on the stool; Keep your body straight, bend your right knee and lower your body until your left knee almost touches the ground, then stand straight, repeat 8~ 12 times, and then change your right leg.