Health is the premise of personal happiness. Without health, there is nothing, so we should pay attention to our health. Only people who are physically and mentally healthy can maintain an optimistic and positive attitude towards life. Let's share the basic fitness training movements.

Basic fitness training movements 1 squat

Squat is the king in strength and muscle training. Squat not only has obvious effect on leg muscle exercise, but also is beneficial to core strength. Squat is like a nuclear bomb, blowing up every cell in your body.

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, with your toes facing 35 degrees outward; Knees and toes point in the same direction, and make sure that the knees do not exceed the 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.

Bench press

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. It is unmatched by many other movements, and bench press is the most popular training movement in the gym.

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.

Use a barbell lock to prevent the barbell piece from falling off; Head position: when the pole is not taken off, 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.

Hard inquiry (a way of credit inquiry)

Hard stretching is an essential exercise for fitness, which plays an irreplaceable role in increasing muscle and reducing fat!

It can enhance the size and strength of the whole body. It is more accurate to use the phrase "the more muscles are pulled, the longer they are" for high-power movements like hard pulling. The more recommendations, the greater the load, but this requires accurate movements and postures, so as to get the greatest gains and avoid injuries.

Use positive and negative grips to prevent barbells from slipping; Feet are as wide as or slightly wider than shoulders. If a very wide position is adopted, it is sumo hard pull; 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.

pull-up

Pull-ups are one of the ace strength training moves to develop upper limb strength and muscle mass. This action is inseparable from the training menu of any fitness master!

Although seemingly simple, it is very common and common. But it is called the king of upper body strength training by many masters!

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 and collarbone are on the same level; Lower the body in a controlled way until the elbow joint is extended to 170- 175 degrees; Don't shake your body to borrow money. 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.

Flexion and extension of parallel bars arm

The arm flexion and extension of parallel bars is considered to be one of the classic unarmed training movements to exercise the upper body, which is not difficult. You can exercise muscles in many parts of the upper body, including pectoral muscle, triceps brachii, deltoid muscle (toe), latissimus dorsi and trapezius muscle.

This action has multiple functions, and different exercises will produce different exercise effects. The arm flexion and extension of parallel bars is also called upper limb squat, which will stimulate your chest muscles, three heads and triangle. Help you get strong upper limbs.

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.

Bow rowing

Rowing will focus on stimulating the back and bring super growth to the back! The back is probably the most difficult part of the body to exercise. Bowing and rowing is one of the best exercises to increase back muscle mass. The latissimus dorsi, teres major, rhomboid and trapezius muscles bear the main load, and also exercise biceps.

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.

The spine maintains a natural physiological curvature; Pull the barbell bar to the lower abdomen or navel; When you put down the weight, straighten your elbow, but keep your back muscles contracted (don't use your hand grip alone); Chest out; Mainly moving the arm instead of the spine; Tighten the abdomen with 30-40% abdominal muscle strength in advance.

Shoulder push

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 in equal length 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.

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 body center of gravity above your forearm; Slowly reduce the weight and 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.

Abdominal rolling

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.

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 straight normally and don't bend too much.

Beginners should learn the above eight movements well, and 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.

Basic fitness training action 2 1, barbell rowing training action

Every body part has its basic movements in the process of exercise, so the barbell rowing training movement mentioned today is a classic movement of back muscle exercise.

It is a timely and important part of the back muscles. This training action is recognized as the best action to exercise latissimus dorsi, because it can activate our latissimus dorsi at the fastest speed.

Moreover, we can adjust the bedding between your hands during barbell rowing training, so the stimulation effect of living in a humble abode on your back is different.

In addition, the auxiliary tools corresponding to barbells can also be appropriately changed into dumbbells, and the training effect of dumbbell rowing can not be underestimated.

2. Recommended training actions

In fitness training, there are two typical movements with the same homonym, one is recommendation and the other is leg lifting. What I want to tell you here today is the barbell push training action, which is a classic action to exercise our shoulder training action. We can take this action as the first action to stimulate the shoulder on the shoulder training day.

Why does everyone flock to the gym? Let's learn about his fitness benefits.

If you find that you still can't love and accept fitness like those professional fitness professionals, we might as well start from another road and learn about the benefits that fitness can bring us. When we decide to exercise, think about these upcoming benefits, and maybe you will be more motivated to get involved in fitness.

1, fitness can prevent diseases.

For the society we live in now, the emergence of various delicacies and various convenient apps lead to various diseases at a young age, so in the face of this phenomenon, fitness seems to be a powerful channel.

Fitness can dredge our blood vessels, thus preventing cardiovascular diseases. So far, the incidence of cardiovascular diseases in China is still relatively high, so we should pay attention to it in our daily life.

2. Enhance memory.

The enhancement of memory will bring great convenience to our life and even improve our quality of life in essence. I believe that having a good memory is what everyone wants.

In this way, we can easily face all kinds of problems in life and exams. Then related research shows that aerobic exercise can actually increase the hormones related to memory in our blood.

Conclusion: The above are some basic contents of fitness. We can't keep fit for a long time. Knowing its benefits first may be a great motivation for your solid fitness. We are confused in the process of fitness, so we might as well learn about his classic training movements first, which may help us solve the current problems first. In the process of training, we can constantly deepen our understanding of fitness, so as to really find the fitness action that suits us. Maybe these classic training moves are suitable for you from the beginning.

Basic fitness training action 3 1, push-ups with shoulder clips

The first action is shoulder push-ups. Before doing this action, we need to keep a basic posture of bending and supporting, fold our legs, then clamp the scapula and feel the strength of the triceps to complete this push-up action.

It seems that this action is to exercise our chest muscles. In fact, when you clamp the scapula, our strength will be more concentrated on the triceps. Slow down and feel the effective exertion of your body muscles.

2, the stool arm flexion and extension

The name of the second movement is the flexion and extension of the stool arm. This action may have been done by most of my friends. This is a training action completed by our own weight. So before doing this action, we need to find a stool with a suitable height. If there is no such suitable stool at home, we can use a sofa instead, and the height should not be too high, otherwise we will not achieve the best training effect.

When we do this, we must relax our lower limbs and concentrate all our weight on the triceps. Don't make us do too many movements, or our joints will be damaged.

3, sit dumbbell arm flexion and extension

The name of the third movement is to sit on the dumbbell and flex your arms. When we do this action, we need to use dumbbells to complete it. First of all, we need to keep a good sitting posture, keep our back straight, then hold the dumbbells one by one, and then we will do a backward arm flexion and extension.

When we do this action, you can divide it into several groups. The first group can choose the warm-up group to ensure that all the functions of our bodies are in a state suitable for exercise. The second group can increase the training weight and complete advanced training one after another. In the last group, you can choose a new recovery group, and we can finish this action with lighter weight.

4. The supine barbell bends and stretches the back arm.

The last action is called supine barbell flexion and extension to the back arm. When we do this action, we need to keep our body in the supine position, and then use a barbell with appropriate weight to complete this backward arm flexion and extension action.

Try to keep our waist close to the surface of the stool. The risk factor of this action is a bit large. If you are not sure, it is best to complete this action under the guidance of a professional coach. In addition, we must control our own movement speed, so that our muscles can always control our weight.