Several movements that must be done in fitness, each muscle group has specific basic training movements, and a series of physiological and biochemical reactions such as fitness regulation and hormone secretion have positive effects, so it is very important to make certain plans. Here are some actions that must be done in fitness.
Several actions that must be done in fitness 1 1, squat
Exercise leg and hip muscles, and at the same time mobilize the trump card action of multiple muscles, and the effect of reducing fat is the same. The squats mentioned here are not limited to barbell squats in the gym. You can also choose to squat with your bare hands.
Step 2 pull hard
Hard pull can be said to be comparable to squat, which can not only bombard your back and strengthen your core muscles, but also produce the largest amount of androgen in training, which is incomparable to other training movements. Androgen can create an environment conducive to muscle growth, thus improving the strength of the upper and lower bodies. Of course, it can also promote your sexual desire
3, bench press
It can be said that almost all fitness beginners start with the action of bench press, which is also one of the most basic actions of upper limb strength training. If you want to build a stylish chest muscle, you should definitely drop it with bench press.
Step 4 suggest
The basic action of deltoid muscle exercise often adopts weight bearing, which greatly stimulates the middle bundle of deltoid muscle. If you want to practice fashionable shoulders, recommendation can be said to be the best action.
The exerciser sits on the bench with his back straight, holds the dumbbell with his forehand and raises it to his shoulders, with his palm forward. Inhale during the action, press the dumbbell vertically upward, exhale after the action is completed, and repeat. You can practice sitting or standing.
Step 5 bend over and row
Barbell rowing generally adopts the wide grip method, which is slightly wider than the shoulder width. I mainly exercise the upper part of latissimus dorsi, at the same time, I will practice teres major, as well as the back of deltoid and trapezius.
When practicing, hold the barbell with your hands slightly wider than your shoulders, bend over to keep your back straight, the barbell naturally hangs below your knees, your shoulder blades are completely relaxed, and your knees are slightly bent. Concentrate the strength of the back muscles during the exercise, lift the barbell to the lower abdomen along the thigh, stop at the end of the exercise, and then slowly recover to the starting position with the strength of the back muscles and repeat the exercise.
Step 6 pull-ups
Back exercise is the most basic and convenient exercise. When you can't do self-weight pull-ups, you might as well start with borrowing. Hold the horizontal bar, the grip distance is wide (palm forward), slightly wider than the shoulders, feet off the ground, and arms naturally droop and straighten.
Pull up the body with the contraction force of latissimus dorsi, and pause for a second when the chin exceeds the horizontal bar, so that the latissimus dorsi can completely contract. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on. You can bend the knee joint and cross the two calves backwards, so that your body leans back slightly and you can exercise your back muscles better.
Step 7 bend over and lift
In fact, there is only one movement to train two heads … The methods of bending over are really ever-changing, such as hammer, dumbbell, barbell, bending bar, priest pedal … In essence, from this movement, we get the biceps brachii as huge as steel!
8, three arm flexion and extension
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. The equipment needed is the best parallel bars. When the initial practitioner is weak, he can choose benches, beds and other living furniture and take the same action (because stepping on the ground can reduce the weight load).
The action process is to hold the parallel bars with both hands, with both arms supported on the parallel bars, the head upright, the shoulders propped up, the trunk and upper limbs perpendicular to the parallel bars, and the calves overlap with the ankles of both feet after bending their knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state.
9, straight leg hard pull
Hard pulling with straight legs can exercise the muscles behind the thighs well. There is a saying that if the back of the thigh is not strong enough, then you will not experience the maximum squat weight. It can be seen that it is very important to strengthen the muscles at the back of the thigh with straight legs.
10, lift your heels.
This action is to practice the calf, although not many people practice it in daily training. But for your whole body development, the calf is also a part that cannot be ignored. Because thin calves will definitely affect your whole body shape.
Several actions that fitness 2 must do 1, squat
No matter what action you are in front of, squats are well-deserved first place. In addition to training four legs, it can also stimulate the buttocks and core muscles, which can consume a lot of calories.
Step 2 pull hard
Hard pull is a versatile person who can stimulate the back, stimulate the hind legs and strengthen the whole body muscles, so it can be put on leg training day and back training day.
3, bench press
No bench press, no pectoral muscles, and the big pectoral muscles have been pushed out. According to the advantages and disadvantages of chest development, you can choose upward, flat and downward posture to carve the chest.
Step 4 suggest
The shoulders are divided into three parts, but the recommendation can fully stimulate the shoulders, make your shoulders bulge and become a real tiger's head and shoulders.
Step 5 pull-ups
In this list, only pull-ups are unarmed training movements, which shows its importance to back training. It can stimulate latissimus dorsi and teres major and minor in all directions.
Step 6 bend over and lift
Powerful biceps brachii, there is only one training posture, that is, bending over, no matter dumbbells, barbells or priest stools, it is inseparable from bending over.
7, arm flexion and extension
The arm flexion and extension is a three-headed training action, but as long as you change the angle, it can also stimulate the chest muscles well, which is also a multifunctional action.
8. Roll up your stomach
Abdominal tummy tuck has completely replaced the position of sit-ups and become the first choice for abdominal muscle training. As a reminder, keep your head on the ceiling and your lower back on the ground.
Several actions that fitness 3 must do. First, remove the fat on both sides of the abdomen-leg lifting.
Times: 2 times a day
When you wear jeans, are the pants always positioned to squeeze out excess fat on both sides of your abdomen? Simple abdominal muscle exercise can't completely solve the problem. If you don't stimulate the oblique muscles on both sides of the abdomen, it is difficult to get rid of the fat on both sides of the abdomen. The action of lifting the thigh can moderately stimulate the abdominal oblique muscle, so do it quickly!
behaviour
Relax and stand, raise your right leg to your abdomen, and bend your left elbow close to your right leg, as well as your left leg. Do it alternately for ten times. Doing exercises is like running. Do it ten times at a time, two or three times a day.
Second, the removal of lateral abdominal fat-window cleaning action
Times: 65438+ 0 times a day
In daily life, people rarely do the action of raising their arms, so it is easy to accumulate fat on the side abdomen. Moreover, the lateral abdominal muscles are difficult to exercise and lose. However, it was unexpectedly found that the action of cleaning the window was very effective in reducing lateral abdominal fat. Then, let's do it quickly!
behaviour
First, open your feet to shoulder width, straighten your right arm up and tilt your upper body to the left. At this time, feel the feeling that the lateral abdominal muscles are stretched, and do 10 times with both hands.
Then, lean back and forth, and the pelvis protrudes forward; The upper body bends forward and the pelvis protrudes backward. Note: when the pelvis protrudes forward, the abdomen should bulge, and when the pelvis protrudes backward, the abdomen should close. Do this action 10 times before and after.
Third, get rid of abdominal fat-sit and stretch your abdominal muscles.
Times: 65438+ 0 times a day
If you eat too much and don't exercise enough, it will eventually lead to the accumulation of abdominal fat, and it is difficult to get rid of abdominal fat. However, as long as you keep stimulating your abdominal muscles every day, you will definitely have a slim waist. Then, let's do it quickly!
Action 1
Sit in a chair, hands akimbo, legs together. The upper body leans back slightly and the pelvis leans forward.
Action 2
Then the back bends forward and the pelvis protrudes backward. Note: when the pelvis protrudes forward, the abdomen should bulge, and when the pelvis protrudes backward, the abdomen should close. Do this action 10 times before and after.
Fourth, shape the back line-keep your hands and arms straight behind your back.
Times: 65438+ 0 times a day
behaviour
Stand with your chest out and abdomen in, with your feet shoulder-width apart, your hands and fingers clasped behind your back, your arms straight and as high as possible, and your upper body leaning back slightly. When you raise it to the maximum you can bear, pause 10 second, and then relax. Repeat this action three times.
Five, get rid of back fat-wipe the floor with a towel.
Times: 2 times a day
Action 1
Kneel on the floor, knees together, knees, toes, palms close to the floor, right hand on the towel. Don't bend your back, try to be straight.
Action 2
Straighten your right leg backwards, and straighten your right hand forward by pressing the towel at the same time. After the right hand and right foot are straightened, return to the posture of action 1. Repeat this action 10 times, and do the same action with your left hand and left foot 10 times. Do it every ten times, twice a day.
Shaping the Perfect Body —— Body Reclining Gymnastics
Times: 10 times a day
In order to shape a perfect figure, stretching the shoulder blades and waist is essential. By moving these two parts, you can have a beautiful back line and a slim waist. Then, let's do it quickly!
behaviour
First of all, stand up straight, spread your legs to shoulder width, put your palms together and raise them above your head. Then, lift the left thigh so that the thigh is parallel to the ground and the toes are down. At the same time, the upper body leans back slightly. Do the same with your right foot. Alternate left and right feet 10 times.