Detailed explanation of fitness movements, now many people have joined the ranks of fitness, just want to have a strong body and perfect figure through regular training, but it is extremely demanding to practice well. Let's look at the detailed explanation of fitness movements.
Detailed explanation of fitness movements 1 Action 1: Squat.
Key points of squat:
Stand with your feet shoulder-width apart, with your toes facing outward, your back straight, and your core tightened. Hold the barbell with your hands at a distance and lift it to the back of your neck. Keep your body stable, keep your back straight, sit your hips back, kneel down, get up and stand until your thighs are parallel to the ground or slightly lower.
Frequently asked questions about squats:
1, keep your back straight during the whole movement. The strength of squat is transmitted through the waist and back. If the arch back is not straight, too much force will gather at the waist, which is easy to cause damage to the waist. Of course, it is wrong to bend your back.
2. Sit your hips back, not down. Squat is a habitual action pattern of many novices, but it will lead to unstable center of gravity, and unconsciously stand on tiptoe when squatting, which will cause excessive pressure on the knees. Therefore, in the process of squatting, we should cultivate the consciousness of hip flexion, first bend the hip and then bend the knee, that is, the hip joint will sit and then bend the knee.
Keep your knees and toes in the same direction. For many novices, due to the lack of leg strength, the knee will be unconsciously buckled at the moment of getting up, which accelerates the wear of the knee joint. Therefore, in the process of squatting, we should consciously control it. If you can't control it, you can use elastic belt to assist.
4. blink your ass. Hip blink refers to the small up-and-down movement of the hips caused by the rapid change of pelvic position when squatting at the bottom. The reason for this phenomenon may be that the ankle is not flexible enough, the core muscles are not activated or the standing distance is too narrow. Therefore, to change this situation, it is necessary to improve the flexibility of the ankle joint, strengthen the core strength, and adjust the distance between stations.
5. Don't force your knees not to exceed your toes. It doesn't make much sense to say that knees don't exceed toes. Whether the knee will surpass the toe is different due to the load-bearing mode, squat range and individual differences.
Many times, the knees will definitely exceed the toes. If you force your knees not to exceed your toes, your upper body will lean forward excessively, causing excessive pressure on your back. Therefore, in the process of squatting, as long as you can ensure that the center of gravity falls on the sole of your foot, you must conform to your own physiological characteristics to complete the action.
Action 2: Pull hard.
Key points of hard pull action:
Stand with your feet slightly narrower than your shoulders, and put the barbell on the shin of your calf, that is, stick the barbell on your calf; Then bend your hips and lean forward so that your shoulders are directly above the barbell, your arms are on the outside of your knees, and you can hold the barbell with both hands. Keep your back straight, in a straight line from your head to your hips, and your shoulder blades contract downward; Then push the heel to the ground, tighten the hips, push the hips forward, get up and pull the barbell until the body is upright; Finally, keep your calf still, bend your hips and knees, and let the barbell fall along your legs.
Frequently asked questions about hard drawing:
1, non-vertical trajectory. Ideally, the trajectory of the barbell should be a straight line perpendicular to the ground from the middle of the foot, so in the initial stage of the action, the barbell should be consciously adjusted so that the barbell is located in the middle of the foot and the barbell bar is close to the calf.
2. Keep your back straight all the time. In the process of hard pulling, the back plays a stabilizing role between the shoulder and the hip, so there is no pressure on the back, but if the back is not neutral, it will lead to excessive disc pressure and increase the risk of injury. Therefore, in the process of exercise, we should consciously control and tighten the core, so that the back is in a straight state.
3. The scapula is aligned with the barbell. In the preparation stage, if the hips are too high or too low, the scapula will be in front of or behind the barbell, so that the trajectory of the pull-up can not be vertical in a straight line. So the correct way is to bend your hips first, then bend your knees and let your hips fall, so that your shoulder blades are right above the barbell.
4. Don't overdo your waist when you get up. In the process of getting up, when the barbell exceeds the knee, you should push your hips forward until your body stands upright. If the waist is forced too hard in this process, the body will lean backwards, which will have a bad influence on the lumbar spine. Therefore, in the process of getting up, we should pay attention to locking the hip joint and knee, so that our legs can confront the barbell instead of leaning back and letting the barbell fall back.
Action 3: bench press
Key points of bench press:
Lie on your back on a flat stool, knees bent, feet firmly on the ground, tighten your hips, abdomen, shoulder blades contract and sink so that your upper back is flat on the stool, your arms are bent to both sides, and your hands lift the barbell over your chest; Hold out your chest, sink your shoulders, and clamp behind your shoulder blades, keep your body stable, tighten your core, push the barbell up with your chest muscles, stop at the top, contract your chest muscles, and then actively control your speed and recover in the opposite direction.
Common problems of bench press:
1, how to find the sense of force of chest muscles. To find a sense of strength, what we need to do is to stabilize, what we need to do is to sink our shoulders, and we need to squeeze the shoulder blades first and then push them up.
2. Bridge problem. In the process of bench press, there will be a process of bowing. This process is a bridge, the purpose is to keep the back tense and make the action more efficient. So get off the bridge when you push on the bench.
Step on the ground with your feet. The purpose of pedaling is to keep the body stable. If you can't keep the lower limbs stable in this process, it will not only affect the quality of the movement, but also increase the risk of the movement.
4, grip distance problem: different grip distances will make the main stimulation targets different, and the narrow distance mainly exercises the triceps brachii; Shoulder width grip mainly exercises pectoralis major, triceps brachii and deltoid toe; Wide distance mainly exercises pectoralis major.
5. Angle between elbow and body. The different angles between the big arm and the trunk will make the stimulation target different. When the main target is the pectoral muscle, the angle between the big arm and the trunk should be about 75 degrees.
6. Angle problem: Different body inclinations will also stimulate different purposes. Upward tilt mainly stimulates the upper chest, flat tilt mainly stimulates the middle chest, and downward tilt mainly stimulates the lower chest. But for the angle of upward inclination, it is generally between 30 and 40 degrees. If the angle is too large, the target will shift to deltoid muscle, and the stimulation to pectoral muscle will be reduced.
Action 4: Bend over and row.
Main points of barbell rowing:
Stand with your feet shoulder width apart, keep your back straight, tighten your core, bend your hips forward, hold the barbell with both hands slightly wider than your shoulders and hang it in front of you, keep your body stable, keep your back straight, tighten your shoulder blades and spread your shoulders. The back muscles exert force to drive the arm to bend the elbow and pull up the barbell in the direction of abdomen, pause for a while, contract the back muscles, and then actively control the speed to recover and feel the stretching of the back muscles.
Frequently asked questions about barbell rowing:
1, always keep your back straight. The arch back is the deep muscles of the back, such as multifidus and erector spinae, which are not taut; Lumbar collapse means that transverse abdominis muscle and oblique abdominis muscle do not exert force. Therefore, in this process, it is necessary to keep the line from the back of the head to the sacrum in a straight line, the shoulders sink and contract backwards, the waist tightens to the natural physiological curvature, the abdomen tightens, and the whole trunk tightens.
2. The arm direction is towards the abdomen instead of upward. Pull-ups will compensate the strength of trapezius muscle and arm, pull up heavy objects, lead to poor stimulation of target muscles and reduce training efficiency.
3. The angle between the big arm and the trunk. In the process of rowing, what we should do is to keep our arms close to the trunk and paddle backwards. If the angle between elbow and trunk is too large (45 -75 degrees), the stimulation target will shift to the back of deltoid muscle. Of course, at this time, we can't say that the action is wrong, but it is not the movement of the back, but the movement of the shoulders.
Action 5: Sitting posture push
Recommended essentials for sitting posture:
Sit on a bench, knees bent, feet on the ground, back straight, core tightened, shoulders sinking, hands holding barbell to shoulder to keep back straight, core tightened, deltoid muscle force drives arm to push barbell up to arm straight (elbow slightly flexed), contract deltoid muscle, and then actively control the speed to slowly recover.
Recommended frequently asked questions:
1, grip distance problem: the grip distance is narrow, the elbow leans forward, mainly exercising the front part of deltoid muscle and the upper part of pectoralis major, the grip distance is wide, and the elbow abduction is mainly exercising the front and middle part of deltoid muscle.
2. Do not lock the top of the elbow joint. Locking the top of the elbow joint will make the action a little easier, but when the elbow joint is locked or overstretched, the weight will be exerted on the joint, so the stimulation to the target muscle group will be reduced and the joint will be damaged to varying degrees. Therefore, conscious control is needed at the top of the movement to make the elbow slightly bend.
3. The trajectory of barbell. During the movement, the trajectory of barbell should be a vertical trajectory from the beginning to the end.
4. Don't completely open the elbow joint. When the elbow joint is completely opened, it will lead to the tightening of the scapula, which will affect the mobility of the shoulder joint and make it particularly uncomfortable to exercise. In severe cases, acromion impact will occur, affecting the health of the shoulder joint. Therefore, the elbow joint needs to move forward slightly during the exercise.
5, the problem of body tilt. When the body stands upright, it will stimulate the middle bundle more, and when the body leans back, it will stimulate the front bundle more. However, if the angle is too large, it will make the movement oblique, and press the chest muscles to exercise. So in the process of action, let the body lean back slightly between 80-85 degrees and the ground to complete the action.
Summary:
Before you try for the first time, you should be familiar with the essentials and precautions before you start. In the choice of equipment, you should start with the equipment you are familiar with, and you don't have to use barbells. Through constant polishing, we will gradually form our own experience of action.
With the improvement of our familiarity with movements and our ability, our training purpose will also change. These changes will make us unconsciously learn relevant knowledge and put it into practice. Slowly, you will form a training plan that suits you and start your own fitness journey.
Detailed explanation of fitness movements 2 legs:
deep squat
Narrow distance: less than shoulder width, narrow foot spacing, mainly in front of quadriceps femoris.
Feet shoulder width: suitable for the whole thigh.
Width: greater than shoulder width. It can give the hip joint enough movement distance and stimulate the hip muscles to the greatest extent.
Action points: Go under the barbell and put your back on the trapezius muscle below your neck. Make sure that your hands are equidistant from the center of the barbell. Keep your back straight, your spine neutral, and tighten your shoulder blades. In addition, hold your head up and chest out, make sure your chin is parallel to the ground, and don't bow your head or lean back.
Stand with your toes forward or slightly outward, and keep your toes and knees in the same direction, about 45. Inhale before squatting, hold your breath, get up and exhale, get up slowly and controllable, and be careful not to buckle your knees. Keeping the thigh parallel to the ground helps to activate the gluteus maximus. At the same time, bending the hips and knees can protect the knees and stimulate the hips more easily.
Chest:
push-up
The distance between palms is generally shoulder width. If it is wider than the shoulder, it is to train the external muscles, and if it is narrower than the shoulder, it is to train the internal muscles and chest line. The height of the foot is higher than that of the palm, in order to train the upper chest; If the height of the foot is lower than the palm, train to the lower chest; The general height is to practice to the pectoralis major.
Flexion and extension of parallel bars arm:
The arm flexion and extension of parallel bars is mainly to practice pectoral muscle, triceps brachii and deltoid muscle (toe), as well as latissimus dorsi and trapezius muscle. Different movements will produce different exercise effects-the greater the degree of leaning forward, the stronger the stimulation to pectoralis major; Practice pectoralis major with a wide grip and triceps brachii with a narrow grip.
Action essentials: two arms are supported on the parallel bars, the head is chest-high and shoulders-high, the trunk and upper limbs are perpendicular to the parallel bars, and the lower legs overlap the ankles of both feet after bending the knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Stop for a minute and raise your arms until they return to their original state.
Abdomen:
Upper abdominal training:
1. Abdomen in.
Put your hands by your ears. Keep your chin and neck in a neutral position during exercise, but don't be too nervous and hard. Keep your abdomen tight, your shoulders off the ground, feel the abdominal muscles of your upper abdomen, and keep your lower back close to the ground all the time.
4. Touch your knees.
The waist is close to the ground and the hips are slightly raised.
When the abdomen is closed, the back is close to the ground.
Keep your hands straight and touch your knees.
Lateral abdominal training:
[14] Touch the ankle alternately.
Bend your knees, lift your upper body slightly, move left and right with the strength of your side abdomen, and touch your left and right ankles.
Step 4 bend your body sideways
Stand naturally with one hand on your waist,
Holding a dumbbell or barbell in the other hand,
Do lateral flexion and pay attention to the tension of the lateral abdomen.
5. Russian distortion
Sit on the ground, bend your knees, put your feet flat on the ground, lean back and forth at about 45 degrees from the ground, keep your back straight, put your hands on your chest, keep your feet off the ground, and turn left and right alternately. Pay attention to the tightening and stability of the abdomen to avoid inertia.
Lower abdominal training:
[6] Lie on your back and lift your legs
Lie flat on the bench or the ground, hold the bench flat on the ground with both hands, keep it stable, lift your legs together and feel the stress on your lower abdomen.
Hang down your legs.
Hold the crossbar with both hands, the body is naturally vertical, the feet are close together, the toes are facing the ground, the legs are lifted to 90 degrees with the ground, and the knees are close to the upper body, so that the lower body moves backwards to enhance the stimulation to the lower abdomen, and then the legs are put down.
⒏ Scissors legs
Lie flat on the ground, tighten the core, cross your legs and lift them in turn, and the angle with the ground should not exceed 45 degrees. The lower you hold it, the stronger your excitement will be.
"Abdominal exercises from shoulder to hip are more stimulating to the upper abdomen.
On the contrary, training from hips to shoulders will stimulate the lower abdomen. "
Detailed explanation of fitness movements 3 1, sit-ups
Sit-ups can usually be used by people to exercise in physical education class, and many people also have this exercise in physical education exams.
In fact, the most important thing of this exercise is to help you exercise your abdominal muscles, because in the process of doing sit-ups, you mainly exert your strength on your abdomen, but your abdomen and waist are very close, so this exercise can not only help you exercise your abdomen, but also have a certain effect on the muscles of your waist.
And some people think that the effect of this sport is not particularly good. In fact, this may be because everyone has not persisted for a long time. If we can persist for a long time, the effect will be considerable.
2, pedaling in the air
Lie on your back on the floor with your lower back close to the ground. Put your hands on your head and open your arms. Lift your legs and climb on the bike slowly. Exhale, lift your upper body, touch your left knee with your right elbow, hold your posture for 2 seconds, and then restore. Touch the right knee with the left elbow again, hold it for 2 seconds, and then slowly return to the starting position.
Step 3 push-ups
Push-ups are a very familiar sport, and this sport has a good effect for both men, women and children, and everyone will do it easily. Basically, most people know the essentials of push-ups, but what everyone doesn't know is that push-ups can exercise your waist and abdomen strength well.
For waist and abdomen, push-ups are actually a very effective action, especially for waist strength, which is very useful. For people who can exercise every day, if they can insist on doing some push-ups every day, their waist and abdomen strength will definitely increase greatly in the long run.