Now the standard movements of fitness posture can almost be said to be the era of national health preservation. More and more people attach importance to health, and many people insist on doing fitness exercises in order to exercise or keep in good shape. Let's take a concrete look at the standard movements of fitness posture.

Fitness posture standard action 1 action 1, squat

Squats can be divided into unarmed squats and weight-bearing squats. Weight-bearing squats can be dumbbell squats or barbell squats.

When squatting, keep your legs apart, straighten your back, tighten your waist and abdominal muscles, put your hands in front, or hold dumbbells at your sides, or put barbells in front of your neck.

When squatting, the hips exert force to drive the body to squat. Be careful not to buckle your knees, keep your toes in the same direction as your knees, and your knees can surpass your toes.

Don't move too fast, feel the force of the target muscle group, squat down to hip height and knee height, pause 1 s, and then slowly recover from standing.

Action 2, barbell bench press

Lying on a flat bench, with your feet supported on the ground as a fulcrum, choose a barbell that suits you. Beginners start with empty bars.

The barbell in the hand is located above the pectoral muscle. First, adjust your grip distance, not too narrow or too wide. The grip distance is slightly larger than the shoulder width.

Hold the barbell with your thumb and forefinger, and the other four fingers to avoid slipping.

From elbow flexion, the upper and lower arms are W-shaped, and slowly push the barbell upward to feel the stress on the chest muscles. During the descent, the barbell is located in the middle and lower part of the pectoral muscle.

Action 3, barbell hard pull

Hard drawing can be divided into traditional hard drawing, sumo hard drawing and Romanian hard drawing. Today, I mainly introduce Romanian hard pull, which can help you improve your back pain, improve joint stability, help you shape your hips and improve your posture.

When pulling hard, ask your legs to be shoulder-width apart and keep straight. Don't bow your chest and keep your legs straight.

After inhaling, bend your knees slightly and pull the barbell up from the ground until your body stands upright on the ground.

When you put it down, you don't need to land, just below the knee, and then repeat the operation.

Start with the light weight, master the standard trajectory of the action, and then slowly increase the weight. Every time 10- 15 times, repeat 3-4 groups.

Fitness posture standard action 2 1, opening and closing jump

For the opening jump, the action is simple. When you are in a good position, your feet jump up and clap your hands at the same time, and then repeat quickly. This kind of training action can be a good exercise for thighs and shoulders.

But this action is generally considered as a warm-up action and will not be considered as the final leading action. You can use the opening and closing jump when you warm up in the future, which can quickly excite your body. After doing it for a long time at the same time, I can also feel the improvement of cardiopulmonary function.

2. backing; backup

This action can be understood as a standing action. Everyone should find a heavy object to press their feet, press their legs, let their bodies lie prone on the floor, and then quickly stand up on their upper bodies and feel the force on their backs, so that they can obviously develop latissimus dorsi. The only thing is that they need to find a heavy object to hold themselves down, otherwise you may not be able to let them go and feel that you can't stand up.

3, arm flexion and extension

This action can be done at home. The requirement is to put your hands on the edge of the bed, then put your ass on the floor, land your feet, and support yourself from the floor with your triceps. Watch your feet, or on the floor. Be sure to pay attention to your triceps instead of supporting yourself with your feet.

4, flat support

Plate support can be well practiced to everyone's core parts, and the standard of its practice must be strictly paid attention to, otherwise it may cause the feeling of backache, which is obviously wrong.

Everyone touches the ground with their elbows and feet. After raising the body, make sure it is straight, instead of asking him to squat or pout. It won't make any difference.

You must keep your body straight, so that you can better train your core parts, and the core strength is very important, which can be clearly felt in the future training process. If the core strength is strong, it is easy for you to do these actions. When your core strength is weak, you will find it difficult to complete some training movements.

Step 5 push-ups

Yes, it's push-ups, the golden sport in fitness. For push-ups, everyone can basically do it, but few people can take it as a standard. The standard degree of push-ups is to see if your body is straight. If you step on your waist or tilt your ass to the top, it won't help your health.

When doing push-ups, your hands are generally shoulder-width apart. Unless you are doing some variants of push-ups, the standard push-ups are shoulder width, so you can pay attention to the elbow not to be separated, but to be clamped.

When you do it, you must avoid too much quantity and improve the quality. Many people think I can do 100 push-ups. I'm fine, but few of your push-ups are standard, so you should pay attention to quality rather than quantity when doing push-ups. It's no use doing too much, just make a good quality one.

6. Bobby jumped up.

Bobby jump is one of the best moves in unarmed fitness. He combined push-ups with squats. During the training, he can clearly feel that every muscle in his body is exerting strength.

Fitness posture standard action 3 1. Bench press

Many people like to practice chest exercises, but the movements are distorted and the power points are wrong.

When lifting the barbell, the arm does not need to be completely straight, but can be slightly flexed. At the peak, keep your chest tense for one second, and then slowly lower it to your chest. The arms are at 75-80 degrees to the sides of the body, not perpendicular.

squat

Those low-level statements that knees can't exceed toes are lack of fitness literacy.

As long as the core is tight when the thigh is exerting force, the back is straight and the knees are in the same direction as the toes. In this training situation, the knees are slightly higher than the toes.

pull at

Some people know the importance of hard pulling, but they can't. They don't force their legs first, but their waists first.

The correct posture is that the legs, back and hands exert force at the same time, and the whole movement process is the same as above, rather than driving the whole body locally.

pull-up

When many people do pull-ups, their arms exert strength or shrug their shoulders, which has no training effect.

Legs should be slightly forward, so that the back can pull the body upward and squeeze the scapula and latissimus dorsi. Remember, it is the back that drives the arm, not the arm that drives the muscle.

row

Rowing is not simply up and down, but along the calf to the abdomen.

During training, the back is always straight, the arm is driven by the back to pull up the barbell, and then erector spinae is squeezed.