1- hard drawing
Hard pulling, called "the king's action" by some people, involves almost all major muscle groups. During training, the body releases a lot of testosterone into the blood. Therefore, as long as you do strength training, hard pulling should be one of the essential basic training movements.
2- barbell free squat
Just like hard pull, free squat also involves almost all major muscle groups and is called the trump card of leg training. If you want to run fast, jump high and increase your leg strength, there is no doubt that you must practice this movement!
Three dumbbell bench press
This action can help you train your chest muscles, shoulders and triceps better.
4- Dumbbell Romanian hard pull
This action seems simple, but it is very important to shape the beautiful buttocks. At the same time, it can also train your lower back well and make your hamstring muscles more flexible.
5- Kettle Bell Swing
Although this is a very basic movement, it has a good fitness effect, which has a good effect on relieving back pressure and exercising hip and hamstring muscles.
6-TRX push-ups
When using TRX training belt to do bench press (push-ups), novices may shake their shoulders. You can adjust the prone angle to reduce some difficulty. Because of the instability brought by the belt itself, it puts forward higher requirements for the trainer's training muscles and core muscles, so the training effect will be better.
7- Pull-ups
If you are a boy, do you want a wide shoulder and an inverted triangle back? This action can help you train these two parts.
Hint: 1994, a 70-year-old Korean named Li Zhenyong completed 6 12 pull-ups with forehand posture, which took 2 hours and 40 minutes. It's amazing!
8- throwing medicine balls (throwing medicine balls)
This action is quite enjoyable to practice, and I feel that I can throw the enemy to the ground. Help you train the explosive power of your upper limbs. Of course, you should hold the ball high above your head, but don't let the ball become more and more perpendicular to your body and put it behind your head. Put the ball down, then pick it up and repeat it. Be quick and try your best. Practice will know that it looks easy, but it is not easy to do. (To be continued)
After yesterday's last article, we continue to learn the seven movements in the second part together. (There is a link to the previous article at the end of the article)
9- Kneeling Swiss Ball Exhibition
This action is very challenging, but if you want to build six clear abdominal muscles, this should be the training action you must choose. The instability of the Swiss ball makes you always tighten your core and keep your body stable during exercise.
10- Stand elastic belt, stand up.
The English name of this action is Banded Good Morning, which literally means: Good morning, elastic belt! Hehe, there are many gadgets and devices like elastic belt that can help you train effectively. Different widths of elastic belt will bring you different resistances, so you can use it step by step according to your own situation.
1 1- farmers walk
Does it look simple? In fact, just walk around with two dumbbells, and the core must be tightened! In addition, don't use heavy weight at once, remember: step by step.
12- Swiss ball and hip bridge
Swiss ball again. You should know that the instability of the ball can improve the training effect. Because in order to maintain stability, your core needs to make more efforts. At the same time, this action can release the pressure on the knee.
13- boating with the back suspended
Imagine rowing in a sitting position, and then imagine turning yourself back 90 degrees and straightening your legs. This is the action now. TRX is also unstable, and beginners may not master it well. At first, you can ask the coach to hold you and check the correctness of the action.
14- Standing barbell lift
This action is very effective for developing upper limb strength. You can exercise your shoulders and chest and tighten your abdominal muscles.
15- Barbell Buttock Boxing (Hip Bridge Upgrade)
This action can be seen as an upgraded version of the gluteal bridge, but it is more difficult. It can directly stimulate the gluteus muscle, the largest muscle group in the human body. At the same time, it can also restore your back to health and exercise your hamstring muscles. The initiator of this sport is American fitness coach Bret Contreras, and this sport is even called the "best" hip training exercise.