Action 1: Sit-ups
As long as you have a yoga mat or a clean and elastic floor, you can practice this movement, so it is very suitable for beginners who have just started to get in touch with fitness. What we mainly build is the muscle group of waist and abdomen, which is also the muscle that most friends want to build most. First lie flat on the floor or mat, cross your hands in front of you, contract your legs so that your feet can be placed on the ground, then lift your upper body to the highest position you can reach by relying on the strength of your waist and abdomen muscles, and then slowly put it down after a pause.
Action 2: Flat bench press
This is a trump card action, which can not only exercise most of the muscles in the chest and arms, but also improve the coordination of our upper limbs. If you have a problem with your upper body posture, this action can also help you improve. It is best for beginners to practice bench press several times with an empty bar without barbells, or you can use Smith frame to complete this action. The common mistake is the position of the barbell when it is lifted and put down, which requires us to keep the barbell swinging up and down on the vertical plane of the chest.
Action 3: Dumbbell Bending
Dumbbells are a good tool for contact fitness. It can be used for many purposes and can help us practice in many aspects. The most common is to exercise the bending of the arm. We can stand or sit, practice one arm, or practice with one dumb hand. Therefore, if you want to have strong arms, you should start with dumbbell exercises. However, wrist protection can be practiced by wearing wristbands, and it is also important to improve the awareness of fitness safety.
Action 4: Pull-ups
At present, many schools regard pull-ups as a compulsory item to examine students' physique, which is obviously helpful to improve our comprehensive ability. Moreover, different power parts can also play the role of exercising different duties. Common mistakes are often habitual to lower the head, and raising the head is more conducive to our strength and improve our posture. Don't rely on the inertia generated by body shaking to complete the action, which will not only save labor but also bring harm to the body.
Action 5: Squat.
If you want to stimulate the legs or stabilize the footwall, then the first choice is squat. Don't believe that squatting will become shorter if you do it too much, and it may not necessarily grow taller if you don't do it. At the beginning, the barbell should be placed in a suitable position in the neck, and the upper body should be straight, so as to be straight up and down. Beginners can start with a lighter barbell and focus on practicing movements.
Make sure that your hands are firmly grasped on the barbell to prevent the barbell from slipping due to excessive movement range. If you are not confident about your own strength, you can use the Smith frame for auxiliary exercises. Breathing is also an important part of squat. Inhale as much as possible when squatting, and exhale as much as possible when getting up.
Get rid of ordinary and boring life and start with fitness. Don't make yourself comfortable when you are young. What you are suffering now will be your future wealth!