As we know, the human body has seven important muscle groups, including chest, back, legs, shoulders, arms, abdomen and buttocks. Among them, chest, back and legs are the three largest muscle groups, which play a vital role in the training effect. If it is to increase muscle, if you want to make muscle grow faster, you have to stimulate more muscle fibers to achieve benign tearing; If it is to reduce fat, aerobic exercise is self-evident and must involve large muscle groups. Can you train effectively for the three major muscle groups of chest, back and legs? You know, these three muscle groups all have their own ace training moves. Look at these. Have you practiced?

1, chest press

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Bench press is the best action to develop chest circumference, which can lift more weight and has obvious stimulating effect on pectoralis major. In order to avoid shoulder injury, we need to pay attention when doing bench press. When falling, the elbow joint must be slightly lower than the shoulder, and the pulling feeling of the chest is also the best. The idea of doing barbell bench press should be consistent with dumbbell bench press, and the action of push-ups should be imagined as dumbbell encircling and squeezing pectoralis major muscle.

Step 2 Pull-ups Back

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Pull-ups can be said to be the most difficult movement in back training, which requires us to overcome our own weight, activate most muscles in the back, and focus on stimulating different positions of the back through the distance between our hands and the angle of forehand and backhand. Pull-ups generally follow the principle of "wide and wide, narrow and thick". During the movement, make sure to hold your chest out, tighten your waist and abdomen, and fully squeeze your back from top to bottom. Don't stand up and rely on your arm strength. It is worth mentioning that if you can't do a complete pull-up at first, you can use elastic belt and other tools to assist, and you should also strengthen muscles such as latissimus dorsi when doing back training.

3, legs-squat

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Hard pull is a classic movement in leg training, and squat is the trump card in leg training. Squat can be divided into semi-squat and full squat. Fang Shao suggested that if there are no special circumstances, you can train in full squat mode to stimulate your legs more fully. The distance between feet and the orientation of toes are also very important. Generally, it is "wide distance, eight outside exercises the inside, narrow distance, and eight inside exercises the outside." When training, we must ensure the stability of the waist and abdomen core, and the orientation of the knees and toes should be aligned to avoid the wear caused by excessive pressure on the knee joint. If you don't have the foundation of squat, don't do too much weight at first, you must master the essentials to train. For friends who have a fitness foundation, if you want to do more weight, you should generally wear a belt to ensure the safety of training.

Due to the diversification of training tools, there are many training methods for the three major muscle groups of chest, back and legs, but even if you have more training years and how many new moves you have developed, these ace moves are indispensable in our training. Finally, Fang Shao still wants to tell you that you need to do what you can to do any training action. Don't do more than you can bear for vanity. You'd better have protection when you rush the weight.