First, pull hard.
Hard pull is a kind of weight training, which is mainly divided into hard pull and hard leg hard pull, as well as some variants such as Romanian hard pull and sumo hard pull.
Leg bending hard pull is mainly used to exercise the lower back, that is, erector spinae, while straight leg hard pull is mainly used to exercise the biceps femoris, but both kinds of hard pull will involve the muscles of the whole back chain, such as gluteal muscles and upper back muscles.
Traditional hard pull refers to leg bending hard pull, which is one of the events in the world weightlifting championship.
Second, bench press
Bench press is the main action to exercise and strengthen chest muscles. Bench press is a compound action, involving multiple joints, including shoulder joint and elbow joint.
Bench press actively exercised the muscles of upper limb belt, triceps brachii, forearm muscle, upper back muscle and latissimus dorsi muscle.
The main performers are pectoralis major and deltoid toes, which drive the barbell bar upward away from the chest and triceps brachii, and they drive the elbow to extend and enter a locked state.
Third, squat
Squat is a fitness exercise and a trump card for practicing thigh muscles. Persistence will also play a role in losing weight. Squat is considered to be a necessary exercise to strengthen the strength and circumference of legs and hips and develop core strength.