The 10 action plan required for fitness is indispensable, and each muscle group has specific basic training actions. Only by doing these actions well can you get the best figure, so no matter how your fitness plan changes, the 10 action plan needed for fitness is indispensable.

10 and squats are essential in the10 action plan that is necessary for fitness.

This is the first choice for many athletes' strength training. As Frederic Field said, "This movement should be suitable for everyone from housewives to weightlifters."

Squat exercises the muscles of hip, quadriceps femoris, hamstring, erector spinae and waist, which can increase the bone density of spine and legs, increase the strength of the whole body and improve the coordination of the body.

The most basic squat movement is standing barbell squat, but it has many variations, such as sumo squat, one-legged squat, barbell neck squat, lunge squat, free squat, weightlifting squat, dumbbell squat, Smith squat, squat, hacker squat, jumping squat, fitness ball squat and so on.

The correct way:

Use a barbell lock to prevent the barbell piece from slipping; Put the barbell on the trapezius muscle, not on the neck or too low; Stand with your feet as wide as or slightly wider than your shoulders, with your toes facing 35 degrees outward; Knees and toes point in the same direction, and make sure that the knees do not exceed the toes when squatting; Hold your head high; Tighten the abdomen;

Keep the waist naturally bent, and don't bend the spine or overstretch under high load; Knees straight, but not locked; Squat until the thigh and calf form an angle of 120-90 degrees. Inhale when squatting, exhale when standing up, and don't breathe too deeply.

2, bench press

"How much can you bench press" is a question that two fitness enthusiasts often ask when they meet for the first time. This sport is very popular in the west, so many fitness clubs have 6- 10 bench press. Even so, it will be full on Monday night, and there will be a queue.

This action mainly exercises the adduction of pectoralis major, triceps brachii and deltoid muscle, which can improve the strength of pushing, hitting and throwing and improve the upper body posture.

The most popular bench press is the flat barbell bench press. Other bench press movements include barbell bench press, dumbbell bench press and Smith bench press. Similar movements include chest pushing and push-ups. Narrow grip bench press focuses on triceps brachii.

The correct way:

Use a barbell lock to prevent the barbell piece from falling off; Head position: when the pole is not taken off, the eyes are vertically below the pole; Hold the barbell with both hands, slightly wider than the shoulders (when the elbow is 90 degrees, the chest, two forearms and the barbell form a rectangle);

Keep six points stable: two soles, buttocks, two shoulder blades and head; Maintain the natural physiological curvature of the spine; Don't lift your hips; When pushing, the elbow is always directly below the rod; The barbell should move vertically up and down above the chest; The barbell should be lowered and gently touched on the chest;

Exhale when push-ups, inhale when falling; Don't let the barbell bar bounce back from the chest muscles; Don't lock the elbow joint when pushing to the highest point; Don't lift your feet, head and hips. If you are too heavy, you should lose weight or find someone to protect you.

3, parallel bars arm flexion and extension

Only two parallel bars are needed to do this action. There are two forms of flexion and extension of the classic parallel bars arm: elbow outward can exercise the lower part of pectoralis major muscle; The elbow is close to the body and involves more triceps.

Correct operation:

Hold the rod with both hands, keep your wrists straight, and your arms are perpendicular to the rod above it; Slowly bend the elbow joint to about 90 degrees; Keep the shooting position outward, the chest slightly tilted downward and the knees bent; Do not lock the elbow joint at the top of the action; If you can make more than 15 pieces, you can tie the barbell piece to your waist with a belt, or hook the dumbbell with your feet to increase the load.

4, hard pull

Even though the English name of this action sounds terrible, it should be part of a serious trainer.

This action mainly exercises erector spinae, quadratus lumborum, quadriceps femoris, gluteus maximus, trapezius and forearm flexors; Straight leg hard pull and Romanian hard pull mainly exercise hamstring muscles.

The correct way:

Use positive and negative grips to prevent barbells from slipping; Feet are as wide as or slightly wider than shoulders. If a very wide position is adopted, it is sumo hard pull; Hold your head high; Keep the normal physiological curvature of the spine and don't collapse; Tighten the abdomen with 30% abdominal muscle strength in advance; Make the barbell stick close to the body when lifting; The highest point of action, don't lean back too much; If your grip is not strong enough, you can use a strong belt.

Step 5 pull-ups

This training action mainly trains latissimus dorsi, lower trapezius, biceps brachii, deltoid posterior bundle and forearm flexor, which can improve the pull-up strength and the stability of the upper spine.

The most popular method is to keep the pull-ups slightly wider than the shoulders. Other methods include neutral grip, wide grip of reverse grip (pre-grip or pre-grip), narrow grip of reverse grip and unarmed grip. The difference is the participation of each muscle group. High-back tensioners are similar to pull-ups, except that the trunk of pull-ups is replaced by a pull-down counterweight.

Correct operation:

You can hold it completely or open it, but make sure the grip is strong enough and your hands don't slip; Hold your head high; Tighten the abdomen with 30%-40% abdominal muscle strength in advance; Pull your body up until your hands and collarbone are on the same level; Lower the body in a controlled way until the elbow joint is extended to 170- 175 degrees; Don't shake your body to borrow money. If you can't complete 3-4 standard movements, pull the back with pulley or lever equipment first. If you can easily do 15 correctly, you can tie the barbell piece to your waist with a belt, or hook the dumbbell with your feet to increase the load.

Step 6 row vertically

This action can train almost all the muscles in the back, and the biceps brachii, triceps brachii, brachialis radialis and forearm flexors are also strongly trained. If there is no cushion on the chest, quadratus lumborum, erector spinae, gluteus maximus and quadriceps femoris need to keep isometric contraction to stabilize the body.

There are many kinds of movements: prone barbell row (reverse grip/forward grip), dumbbell prone row, dumbbell prone row, T-bar row, chest T-bar row, pulley row, instrument row, Smith stroke, barbell row with one end weighted, etc.

Correct operation:

The spine maintains a natural physiological curvature; Pull the barbell bar to the lower abdomen or navel. When reducing weight, straighten your elbows, but keep your back muscles contracted (don't use your hand grip alone); Chest out; Mainly moving the arm instead of the spine; Tighten the abdomen with 30-40% abdominal muscle strength in advance.

7. Rowing upright

This action mainly trains deltoid (toe and middle) and trapezius, and biceps brachii and forearm flexors also participate in the training. In order to stabilize the upper body, the muscles of the abdomen and spine need to keep isometric contraction.

Common sports types are: barbell rowing, dumbbell rowing, rope rowing and Smith rowing.

Correct operation:

You can choose a narrow grip (distance between hands 10-20cm) or a shoulder-width grip. Keep the barbell stick close to your body and even touch your T-shirt during the whole training. Pull the barbell up to the clavicle and raise the elbow as much as possible; Inhale when pull-ups, and exhale when weight drops; When you lose weight, don't relax your shoulders-extend your elbows to 170- 175 degrees; Tighten the abdomen in advance with 30%-40% strength of abdominal muscles.

8. Shoulder recommendation

This action mainly trains the shoulders (anterior middle bundle), upper chest and trapezius muscle. During standing training, the muscles of hips, abdomen and spine need to contract in equal length to keep the upper body stable. The basic action is to stand in front of the barbell neck and push the shoulder.

Similar movements include barbell neck push shoulder, dumbbell push shoulder, Smith push shoulder, instrument push shoulder and Arnold push.

The correct way:

Maintain the natural physiological curvature of the spine; The abdomen should not protrude forward; You can choose full grip or open grip; Keep your wrist straight and your body center of gravity above your forearm. Slowly reduce your weight and keep your elbow below the bar. Push the weight on your head, not in front of your body; Do not lock the elbow joint at the top of the action; If you choose sitting training, you should adjust the angle of the backrest to about 100 degrees instead of 90 degrees.

9. Bend over and lift

This action involves biceps brachii, coracoid brachialis, radial brachialis and forearm flexor. When standing, the muscles of hip, abdomen, waist and spine will contract equally.

In addition to the most classic standing barbell bending (straight bar or curved bar), there are standing dumbbell bending, standing barbell reverse grip bending (brachioradialis exercises more), standing dumbbell hammer bending, standing barbell hammer bending, dumbbell cross bending, dumbbell cantilever bending, upward oblique bending, instrument bending and so on.

Correct operation:

Tighten the abdomen with 30%-40% abdominal muscle strength in advance; Hold your head high; Elbows are close to the sides of the body; Knees slightly bent, upper body slightly forward; Put down your weight smoothly and controlled, and don't shake your body back and forth.

10, abdominal muscle training

The main goal of abdominal training is to increase the stability of the waist during exercise, prevent waist pain and create the visual effect of six-pack abdominal muscles. Abdominal muscle training has little to do with reducing stomach.

Correct operation:

The abdominal rolling action should shorten the distance between the sternum and pelvis, that is to say, the abdominal muscles are contracting; Never leave the ground; Chest out; Keep the front straight normally and don't bend too much.

Of the 10 action plans required for fitness, 2 1 and squats are indispensable.

No matter what action you are in front of, squats are well-deserved first place. In addition to training four legs, it can also stimulate the buttocks and core muscles, which can consume a lot of calories.

Step 2 pull hard

Hard pull is a versatile person who can stimulate the back, stimulate the hind legs and strengthen the whole body muscles, so it can be put on leg training day and back training day.

3, bench press

No bench press, no pectoral muscles, and the big pectoral muscles have been pushed out. According to the advantages and disadvantages of chest development, you can choose upward, flat and downward posture to carve the chest.

Step 4 suggest

The shoulders are divided into three parts, but the recommendation can fully stimulate the shoulders, make your shoulders bulge and become a real tiger's head and shoulders.

Step 5 pull-ups

In this list, only pull-ups are unarmed training movements, which shows its importance to back training. It can stimulate latissimus dorsi and teres major and minor in all directions.

Step 6 bend over and lift

Powerful biceps brachii, there is only one training posture, that is, bending over, no matter dumbbells, barbells or priest stools, it is inseparable from bending over.

7, arm flexion and extension

The arm flexion and extension is a three-headed training action, but as long as you change the angle, it can also stimulate the chest muscles well, which is also a multifunctional action.

8. Roll up your stomach

Abdominal tummy tuck has completely replaced the position of sit-ups and become the first choice for abdominal muscle training. As a reminder, keep your head on the ceiling and your lower back on the ground.