There are many kinds of hard pull, such as holding the barbell bar, lifting forward, lifting backward, lifting forward and backward, etc. And standing between legs, such as narrow distance, wide distance, ultra-wide distance, etc. Exercise can be divided into leg state, knee bending and straight knee stretching, all of which can be exercised.

According to the different parts you need to train, the most important movements are to hold your chest, raise your head, tuck in your abdomen and lift your hips, and tighten your shoulder blades. Because of its heavy weight, it is easy to produce irregular movements and become hunchbacked with breasts, which is not only not conducive to fitness, but also easy to get hurt.

2. Crouching

There are many kinds of squats, such as full squat, squat, 1/3 squat, etc. Squats are also divided into squats in front of the neck and squats behind the neck. Squat in front of the neck requires high core strength, and the standing distance between legs is different. Squat requires high protective gear, such as squat shoes, knee pads, waist pads, power belts, etc. The use of these protective devices is related to the weight of barbells.

If the barbell is light or within the controllable range, there is no need for protective gear. Protective gear mainly protects the waist and knees, because when the body is overweight, the joints and lumbar vertebrae of the body are under great pressure, and the waist must not be injured. If the injury may affect your later life,

Everyone should realize that the first goal of fitness is health, so when using weight, we should start from a small weight and gradually increase the weight. Don't try to be brave, don't compare, because everyone's physique is different.

3, bench press

There are also many methods of bench press, such as barbell bench press, dumbbell bench press and different grip widths. There are two kinds of bench press: flat and inclined flat, which are aimed at the training of chest muscles and upper edge. Although bench press is not as good as the first two, it can also mobilize a lot of muscles to participate in training.

The most important thing is chest muscle training. Toes and three heads also participated in the training. In fact, some muscles are also involved. One is to lift the weight, and the other is to stabilize the barbell or dumbbell. When bench pressing, the barbell should not be too forward.

Too far ahead, too much stress on the shoulders, much less stimulation to the chest. Don't bow your back if the weight is too heavy. If you are overweight, you can wear a waist protector to help with bench press.

Extended data:

1, sit-ups

Action essentials: Before doing sit-ups, you need to do warm-up exercises to avoid muscle strain. Then put your hands on your ears, hook your feet on the handle, and move your hands to your knees when you get up. Finally, bend your body for 2-3 seconds, then slowly return to the starting position and inhale.

Step 2 push-ups

Action essentials: grab the handle with both hands, lie on the mat, bend your arms slowly, move your body slowly from top to bottom, straighten your legs, touch the ground with your toes, and practice repeatedly.

References:

People's network-the cohesion of national fitness for good.