1, squat:
Squat is a common exercise in fitness, which mainly develops muscle strength of buttocks and front thighs, can also exercise core muscles and other parts of the body, stabilize muscles, and has the functions of increasing muscle shape, reducing fat and slimming, and improving cardiopulmonary function. At the beginning of the 20th century, the practice of squat first appeared in Europe, and then spread to the United States, where barbells and other equipment appeared.
Squat is divided into two forms: self-weight squat and weight squat. Self-weight squats are often used for daily fitness, while weight-bearing squats are often used for physical training in sports. In the physical training of almost all sports, squat is listed as the key point, and both weightlifters and bodybuilders regard squat as an indispensable part of training. In addition, weight-bearing squat is one of the three sub-events in weightlifting competition.
2, hard pull:
Hard pulling is a kind of weight-bearing training, which can best represent and embody a person's strength. Hard drawing is mainly divided into bending leg hard drawing and straight leg hard drawing, as well as Romanian hard drawing, sumo hard drawing and other variants. This action mainly exercises the strength of the muscles at the back of the body, including hamstring muscles at the back of the thigh, hip muscles and erector spinae in the back.
Different hard stretching variants can also exercise other muscle groups of lower limbs, such as quadriceps femoris on the front side of thigh. In the 6th century BC, there was the earliest record of similar hard pulling action in ancient Greek characters. Since the beginning of18th century, similar hard pulling movements have appeared in Europe, including lifting and silver dollar hard pulling.
Around 1930, Mark Berry, the pioneer of strength, began to advocate strengthening strength and muscles through repeated exercises such as hard pulling. Hard pulling became popular in the United States and began to hold weightlifting competitions with the same weight. On May 2, 2020, Hafso Bjornsen set a new world record for hard drawing at 50 1 kg.
3, bench press:
Supine press, referred to as bench press, is one of the most common and effective methods to develop chest muscles. Because of different body postures, bench press can be divided into bench press, upward oblique press and downward oblique press. The distance between two hands is less than the narrow grip distance of shoulder width; The distance between hands is shoulder width or slightly wider than the middle grip; The distance between the hands is wider than the shoulders, which is called wide grip distance.
Different grip distances make the exercise parts slightly different. Narrow grip helps to develop triceps brachii; The middle grip distance mainly develops in the middle, middle lower part, middle sulcus and part of inferior sulcus of the lateral pectoralis major; The wide grip distance mainly develops the upper part of pectoralis major, the lateral middle-upper part and the toe joint of deltoid muscle.