Only by laying a good foundation can we keep fit safely and for a long time and achieve the effect of fitness. There are many beginners who don't know anything in the early stage. After watching several fitness videos, they began to imitate the videos for all kinds of heavy iron lifting training. As a result, problems occurred after a few days of training, and the joints were badly worn. Therefore, in the initial stage of novice training, it must not be weight training, but training that is familiar with basic strength and sports nutrition. Only by being fully familiar with the muscles stimulated by each movement and how to reduce joint wear in training is the foundation that every novice bodybuilder must master.
Especially the whole body basic strength training is very important for beginners. If you want to train for a long time, you must first improve the basic strength of your whole body. Only when the basic strength of the whole body is improved can weight-bearing training be carried out. Therefore, for bodybuilders, the initial training should not only focus on a certain part, but should first comprehensively strengthen the basic strength. Only when the basic strength is strengthened can we support the subsequent muscle strength training.
The following provides you with a set of comprehensive basic training movements, which can help you effectively strengthen your whole body's basic strength in the early stage of training.
The following six movements, try to be exhausted as much as possible within 20 seconds of each movement, rest for 30 seconds between movements, and repeat 3-6 groups according to your own situation. Compared with differentiation exercise, 2-3 times a week such whole-body training can lay a better foundation, and the foundation of fitness training is very important.
Action 1 free squat, squat is a perfect lower body strength training action. Squat is also the basis of many movements. So for beginners, this action must be completely mastered. When doing this action, pay attention to the speed of squatting and squatting. It must be slow, not as fast as in the picture. Too fast will increase the pressure on the knee joint, and at the same time pay attention to posture.
Action 2, barbell bench press, this action is a perfect compound training action, which can directly and effectively strengthen the chest muscles, arms and shoulders. There are many variations of this movement in training, and the flat bench push movement is a basic movement. If you want to train its variant, you must master this movement. Beginners should not use heavy weights in training, but use small weights. Be careful not to go too fast. If this action is too fast, it will increase the pressure on the shoulder joint and elbow joint.
Action 3, dumbbells alternately press down, this action is mainly to strengthen the strength of arms and shoulders, which is very important for beginners. Any upper body training action needs the basic support of shoulder and arm strength, so beginners should first strengthen shoulder and arm strength, and must pay attention to this action when training. Of course, not too fast.
Action four, barbell rowing, this action is a perfect basic back training action, the most basic action for bodybuilders to practice their backs, and the subsequent back training actions are based on this, so barbell rowing is an action that bodybuilders must master skillfully.
The following two movements are all actions to strengthen the arm strength and play an irreplaceable role in fitness training. Therefore, arm strength training must be strengthened in the early stage of fitness, and arm strength is the most critical. Strengthening arm strength can not only improve the control ability of heavy equipment, but also reduce the shoulder pressure.