All changes are inseparable, any fitness person, no matter 8 abs or muscle men, and then how fancy exercise, I think, can not be separated from the basic training action, nothing more than according to their imagination, biochemical just, so we must firmly in the following 10 training actions led by the road to success!!
Squats are the first choice for many athletes during strength training. As squat warrior Frederic Field says, "This should be for everyone from housewives to weightlifters." Squats mainly exercise hip muscles, quadriceps, hamstrings, vertical spinal muscles, waist muscles, can increase the bone density of the spine and legs, increase the force of the whole body, improve body coordination. The most basic squat is the standing barbell squat, but it has a lot of variations, such as sumo squat, single leg squat, barbell neck forward squat, lunge squat, free squat, weight squat, dumbbell squat, Smith's machine squat, squat machine squat, hacks squat, jump squat, fitness ball squat, etc. Correct practice:. Use barbell lock to prevent barbell pieces from slipping; Place the bar on your trapezius muscles, not on your neck or too low; Stand with your feet shoulder-width apart or slightly wider with your toes pointed out at 35 degrees; Point your knees and toes in the same direction, and make sure your knees don't go over the top of your feet when squatting. Chest out, head up; Tighten the abdomen; Maintain natural physiological curvature of the waist, in the case of high load must not bend the spine, do not overextend; Knee straight, but not locked; Squat until your thighs and calves form a 120-90 degree Angle. Inhale as you squat and exhale as you stand, but don't breathe too deeply.
"How much can you bench press?" is a common question two fitness enthusiasts ask when they first meet. This move is especially popular in the West, so many health clubs have 6-10 bench presses, even though they are full on Monday nights and there are lines. This movement mainly exercises the pectoralis major, triceps and deltoid muscles of the front fasciculus, can improve the push, hit, throwing power, improve the upper body posture. The most popular type of bench press is the flat barbell bench press. Other bench presses include the up and down slope barbell bench press, up slope, down slope, flat dumbbell bench press and Smith bench press. Similar exercises include chest thrusts and push-ups. The narrow bench press focuses on the triceps. Correct practice:. Use barbell lock head to prevent barbell pieces from falling down; Head position: the eyes are vertically below the bar when the bar is not taken down; Hold the bar with both hands, slightly wider than shoulder width (when the elbows are at 90 degrees, the chest, two forearms and the bar form a rectangle); Keep six points stable: two soles of feet, buttocks, two shoulder blades, head; Maintain the natural physiological curvature of the spine; Don't lift your hips; When pushing, keep your elbow directly below the bar; The barbell should move vertically up and down above the chest; The barbell should be lowered to touch the chest lightly; Exhale as you push up, inhale as you fall; Don't let the bar bounce off your pectoral muscles; Do not lock the elbow joint when pushing to the highest point; Do not lift the feet, head and hips, if the weight is too large, you should lose weight or find someone to protect.
You only need two parallel bars to do this. There are two types of classic parallel bars flexion and extension: the elbows are turned outward to engage more of the lower pectoral major muscles; Moving the elbows closer to the body involves more of the triceps. Correct action: Hold the bar with both hands, keep the wrist straight, and the arm is perpendicular to the bar above the bar; Slowly bend the elbow joint to about 90 degrees; Keep the shooting point outward, lean your chest slightly downward, and bend your knees; Do not lock the elbow joint at the top of the movement; If you can do more than 15, you can use a strap to tie the barbell piece to your waist, or hook the dumbbells with your feet to increase the weight.
Even though the name sounds scary in English, it should be part of a serious training regimen. This movement mainly exercises the erector ridge muscle, quadriceps, gluteus maximus, trapezius muscle, forearm flexors; Straight leg pull-ups and Romanian pull-ups focus on the hamstrings. Correct way:. Use positive and negative grip method to prevent barbell sliding; The feet are shoulder-width or slightly wider than the shoulder, such as the use of a very wide standing position, is sumo style hard pull; Chest out, head up; Maintain normal physiological curvature of the spine, do not collapse; Tighten the abdomen with 30% of the strength of the abdominal muscles in advance; Keep the bar close to the body when lifting; The highest point of the movement, don't lean back too much; If your grip is weak you can use a power strap.
This exercise focuses on the latissimus dorsi, lower trapezius, biceps, deltoid posterior fasciculus and forearm flexors to improve pull strength and upper spine stability. The most popular method is a pull-up held slightly wider than the shoulders. Other methods include neutral grip, reverse grip wide grip (pre or prognostic), reverse grip narrow grip, counterbar hand, etc. The difference is the engagement of each muscle group. A high back puller is very similar to a pull-up, except that a pull-down counterweight piece is used instead of a pull-up torso. Correct action: You can hold the full or open grip, but make sure that the grip is strong enough and the hand does not slip; Chest out, head up; Tighten the abdomen with 30%-40% of the strength of the abdominal muscles in advance; Pull your body up so that your hands and collarbones are at the same level; Lower the body in a controlled manner until the elbow joint is extended to 170-175 degrees; Do not shake the body to use force, if you can not complete 3-4 standard movements, first use a pulley or lever instrument to pull the back action; If you can easily do 15 correct movements, you can tie the bar piece to your waist with a strap, or hook the dumbbells with your feet to increase the weight.
This motion can train almost all the muscles of the back, the biceps, brachialis, brachioradialis, and forearm flexors are also very strong training. Without a chest cushion, quadratus, erector spinus, gluteus maximus, and quadriceps muscles need to maintain isometric contractions to stabilize the body. There are many types of this move: lower barbell row (reverse grip/right grip), dumbbell lower row, dumbbell lower row, T-bar row, T-bar chest row, pulley row, apparatus row, Smith stroke, bar bar with a weight row, etc. Correct movement: the spine preserves natural physiological curvature; Pull the bar to the lower abdomen or navel position; Straighten your elbows as you lower the weight, but keep your back muscles contracted (do not grip with your hands alone); Chest out; Move your arms rather than your spine; Tighten your abdominals with 30-40% of your abdominal muscles in advance.
The upright row exercises mainly the deltoids (anterior and middle fasciculus), trapezius, biceps and forearm flexors. In order to stabilize the upper body, the muscles in the abdomen and spine need to maintain isometric contractions. Common types of movements are: barbell upright row, dumbbell upright row, rope upright row, Smith machine upright row. Correct action: You can choose a narrow grip (hands 10-20 cm apart) or a shoulder width grip; Bend your knees slightly and lean 5-10 degrees forward. Keep the bar close to your body throughout the workout, even touching your T-shirt; Pull the bar up to your collarbone, raising your elbows as high as you can; Inhale as you pull up, exhale as the weight falls; Do not relax and drop your shoulders when the weight falls - extend your elbows to 170-175 degrees; Use 30%-40% of your abdominal muscles to tighten your abdomen in advance.
The shoulder press exercises the shoulders (anterior and middle fasciculus), upper chest, and trapezius muscles. When training in a standing position, the muscles in the buttocks, abdomen and spine need to contract in equal lengths to maintain the stability of the upper body. The basic movement is the standing barbell neck forward shoulder push. Similar movements include barbell neck push shoulder, dumbbell push shoulder, Smith machine push shoulder, machine push shoulder, Arnold push. Correct approach:. Maintain the natural physiological curvature of the spine; Do not protrude your abdomen forward; You can choose full grip or open grip; Keep your wrists straight and your weight on top of your forearms; Lower the weight slowly. Keep the elbow joint under the bar; Push the weight to the head instead of the front of the body; Do not lock the elbow joint at the top of the motion; If you choose to sit, adjust the Angle of the backrest to about 100 degrees instead of 90 degrees.
The flexion involves the biceps, coracohumerus, brachioradialis, and forearm flexors, and involves the muscles of the hips, abdomen, waist, and spine contracting in equal lengths while standing. In addition to the most classic standing position barbell bend (straight bar or curved bar), there are standing position dumbbell bend, standing position barbell reverse grip bend (more exercise brachioradialis muscle), standing position dumbbell hammer bend, standing position barbell hammer bend, dumbbell cross bend, dumbbell cantilever bend, upward slope bend, instrument bend, etc. Correct action: tighten the abdomen with 30%-40% of the strength of the abdominal muscles in advance; Chest out, head up; Keep your elbows close to your sides; Bend your knees slightly and lean your upper body forward slightly; Lower the weight in a smooth, controlled manner without rocking the body back and forth.
Abdominal training The main goals of abdominal training are to increase the stability of the lower back in motion, prevent lower back pain and create the visual effect of 6-pack abs. Abdominal training has little to do with belly loss. Correct action: The abdominal roll should shorten the distance between the sternum and the pelvis, which means that the abdominal muscles are contracting; The waist does not lift off the ground; Chest up; Keep the prepart straight and do not bend too much.
Action standards and persistence