The average man lacks strong muscles, or else they are thin like ribs. This is not a question of race, but the general Asians seldom go to the gym, or lack the idea of ​​maintaining their posture.
Many people practice with heavy weights, but the movements may not be standardized; many middle-aged and old people are practicing with no light weight on fitness machines. Others are aimlessly moving on a treadmill or a stationary bike. They are very upset and don’t know why they should do it. There is an old-fashioned joke that seems to be happening every day: A man drives to the gym and spends 15 minutes to find a parking space closer to the main entrance, and he hurries on the treadmill for 30 minutes after he goes to the gym. Finished training.
We divided all exercises into six categories: deep squats, deadlifts, darts, pushes, pulls, and swivels. You can perform many actions based on these six types of movements. No matter if the muscle mass is big or small, any body part can be exercised.
1, swivel
If you like to do the most fashionable exercise of the moment, maybe you will choose to sit up. This exercise can indeed practice those pieces of abdominal muscles, but what is the use of this? In the gym, bending forward is the more common way of action, due to the relationship of gravity, waist muscle than the abdominal muscles . The action of swiveling may be most obvious when playing golf, but in wrestling or when you are trying to pull or move heavy objects, the rotation of the waist can release a lot of power.
The muscle responsible for the transfer is the external oblique muscle, which can be stronger than you think. If it is not the presence of the rectus abdominis muscle, the external oblique muscle is likely to tear your body when you carelessly. Perhaps one of the important functions of the rectus abdominus muscle is to balance the force from the external oblique muscles.
Classic practice: weight-bearing exercise ball sit-ups. Hold a properly sized barbell in front of your chest with both hands, separate your legs, align your neck, trunk, and thighs parallel to the ground, and begin to contract your abdominal muscles. The purpose of this exercise is to strengthen the strength of the rectus abdominis and eliminate too much force in the usual way of distributing the rotating body. Fitness teaching
Other exercises: Rally swivel. First stand on the right side of the high position puller, hold the handle of the puller, turn it to the right as far as possible, and then return to the starting position. Repeat this way and change the other side after doing enough goals.
2, deep
If you know how important the development and strength of the lower extremities are to our ancestors, then you will have a correct understanding of lower extremity exercises in fitness. You will know: From the quadriceps to the hip muscles, To the inner thigh and calf and other small muscles are important.
Classic practice: Place the barbell on the chest with a deep cymbal and face the barbell. Hold the barbell with both hands, hold it slightly wider than the shoulder, pick up the barbell, and set back a distance from the squat rack. Keep your feet wide and shoulders wide. Keep your back straight and slowly squat until your thighs are parallel to the ground. Then stand up straight but don't lock your knees.
Other Exercises: Although there isn't any practice or depth in the effect or comprehensiveness, you can use dumbbells instead of barbells to do squats so that you can use smaller weights to achieve more.
3, striding
Deep squats and deadlifts. Training is performed in a symmetrical and parallel manner with the legs, but in practice there are many situations where you need to take a squat. There is a difference between squats and deep squats. The pace of the squats is greater than that of squats, because sedentary people can easily oppress this muscle and cause discomfort. Stretching can force the hip flexor muscles to increase the flexibility and strength of this muscle.
Classic practice: feet open and hip width, left foot to take a big step forward, until the knee bent 90 degrees, while the thigh parallel to the ground. Keep your back flat during the movement. Then lick your left leg and get back to the starting position, then change your right leg to do this.
Other exercises: Exercise on the stairs. Use the same height or stable training bench on the knee and repeat the steps up and down. Both sides alternate. Doing enough goals.
4, hard pull
Lifting heavy objects from the ground is a very basic and very common action. The most obvious advantage of practicing deadlifts is that you will learn how to pull heavy objects in the correct posture to avoid injury.
Classic practice: Place a lighter barbell on the floor and face the barbell. The legs are open to shoulder width. The bar is located directly above the toes. Knees. Hands hold the bar forward and backward (one palm forward. Always palm back), knees between the arms. Keep your head and back in a straight position, and while you get up slowly, be careful to keep the bar close to your body. Stand straight (knee not locked) for a moment and then slowly put the bar back to the ground.
Other exercises: "Good morning" lean over. This action is partially integrated with the two actions of deadlift and stride. You must climb on the steps first and then bend forward as far as possible. Repeat this way and do enough goals.
5, "Pull"
For the human body, the muscle group responsible for pulling is stronger than the muscle group responsible for pushing. This is not unrelated to the ancestors we used to live in the woods. If you have any doubts about this, please use a pull to row and compare it with a rowing boat. You will immediately understand. When the human body performs a “push†or “pull†action, muscles of different parts of the back muscles, chest muscles, shoulder muscles, or different parts of a muscle are used, and these muscles exert force as the angle of force changes. The focus will also change.
Classic practice: pull-ups. Hold the bar with both hands, and hold it slightly wider than the shoulder. Put your body down first, straighten your arms, and don't lock your elbows. Pull the body up so that the chest is close to the bar. Then go down to restore.
Other exercises: You can see that many people like to do "3 o'clock" rowing, which is usually a single-arm rowing with a training bench: they have a dumbbell in one hand, standing on the floor with the same side of the leg, and the other side of the arm is in training. Ascends and knees on the stool on the same side. However, this practice is not inconsistent with our usual behavior during labor. Therefore, we can change the 3-point rowing to 2-point rowing. When a heavy-handed object is not used, the other arm is behind it. One side to do enough goals after the other side to do.
6, "push"
The number of muscles responsible for "pushing" is not much, and almost a few muscles are enough to complete all "push" actions. In reality, various kinds of pushing, whether it is throwing or pushing a car, are mainly based on the arm's force angle with respect to the body.
Classic practice: Sit on a bench with 30 degrees to 45 degrees, and straighten your arms so that the bar is directly above your chin. Controlfully lower the barbell to the clavicle. The focus of this exercise is on the upper chest muscles.
Other exercises: "T" push-ups, this is a combination of push and swivel movements. First push-ups, get up while turning to one side, and with the same side of the arm to the ceiling. The letter "T" is formed. One side to do enough goals for the other side. You can increase the difficulty of this exercise by grabbing weights such as barbells.
Many people practice with heavy weights, but the movements may not be standardized; many middle-aged and old people are practicing with no light weight on fitness machines. Others are aimlessly moving on a treadmill or a stationary bike. They are very upset and don’t know why they should do it. There is an old-fashioned joke that seems to be happening every day: A man drives to the gym and spends 15 minutes to find a parking space closer to the main entrance, and he hurries on the treadmill for 30 minutes after he goes to the gym. Finished training.
We divided all exercises into six categories: deep squats, deadlifts, darts, pushes, pulls, and swivels. You can perform many actions based on these six types of movements. No matter if the muscle mass is big or small, any body part can be exercised.
1, swivel
If you like to do the most fashionable exercise of the moment, maybe you will choose to sit up. This exercise can indeed practice those pieces of abdominal muscles, but what is the use of this? In the gym, bending forward is the more common way of action, due to the relationship of gravity, waist muscle than the abdominal muscles . The action of swiveling may be most obvious when playing golf, but in wrestling or when you are trying to pull or move heavy objects, the rotation of the waist can release a lot of power.
The muscle responsible for the transfer is the external oblique muscle, which can be stronger than you think. If it is not the presence of the rectus abdominis muscle, the external oblique muscle is likely to tear your body when you carelessly. Perhaps one of the important functions of the rectus abdominus muscle is to balance the force from the external oblique muscles.
Classic practice: weight-bearing exercise ball sit-ups. Hold a properly sized barbell in front of your chest with both hands, separate your legs, align your neck, trunk, and thighs parallel to the ground, and begin to contract your abdominal muscles. The purpose of this exercise is to strengthen the strength of the rectus abdominis and eliminate too much force in the usual way of distributing the rotating body. Fitness teaching
Other exercises: Rally swivel. First stand on the right side of the high position puller, hold the handle of the puller, turn it to the right as far as possible, and then return to the starting position. Repeat this way and change the other side after doing enough goals.
2, deep
If you know how important the development and strength of the lower extremities are to our ancestors, then you will have a correct understanding of lower extremity exercises in fitness. You will know: From the quadriceps to the hip muscles, To the inner thigh and calf and other small muscles are important.
Classic practice: Place the barbell on the chest with a deep cymbal and face the barbell. Hold the barbell with both hands, hold it slightly wider than the shoulder, pick up the barbell, and set back a distance from the squat rack. Keep your feet wide and shoulders wide. Keep your back straight and slowly squat until your thighs are parallel to the ground. Then stand up straight but don't lock your knees.
Other Exercises: Although there isn't any practice or depth in the effect or comprehensiveness, you can use dumbbells instead of barbells to do squats so that you can use smaller weights to achieve more.
3, striding
Deep squats and deadlifts. Training is performed in a symmetrical and parallel manner with the legs, but in practice there are many situations where you need to take a squat. There is a difference between squats and deep squats. The pace of the squats is greater than that of squats, because sedentary people can easily oppress this muscle and cause discomfort. Stretching can force the hip flexor muscles to increase the flexibility and strength of this muscle.
Classic practice: feet open and hip width, left foot to take a big step forward, until the knee bent 90 degrees, while the thigh parallel to the ground. Keep your back flat during the movement. Then lick your left leg and get back to the starting position, then change your right leg to do this.
Other exercises: Exercise on the stairs. Use the same height or stable training bench on the knee and repeat the steps up and down. Both sides alternate. Doing enough goals.
4, hard pull
Lifting heavy objects from the ground is a very basic and very common action. The most obvious advantage of practicing deadlifts is that you will learn how to pull heavy objects in the correct posture to avoid injury.
Classic practice: Place a lighter barbell on the floor and face the barbell. The legs are open to shoulder width. The bar is located directly above the toes. Knees. Hands hold the bar forward and backward (one palm forward. Always palm back), knees between the arms. Keep your head and back in a straight position, and while you get up slowly, be careful to keep the bar close to your body. Stand straight (knee not locked) for a moment and then slowly put the bar back to the ground.
Other exercises: "Good morning" lean over. This action is partially integrated with the two actions of deadlift and stride. You must climb on the steps first and then bend forward as far as possible. Repeat this way and do enough goals.
5, "Pull"
For the human body, the muscle group responsible for pulling is stronger than the muscle group responsible for pushing. This is not unrelated to the ancestors we used to live in the woods. If you have any doubts about this, please use a pull to row and compare it with a rowing boat. You will immediately understand. When the human body performs a “push†or “pull†action, muscles of different parts of the back muscles, chest muscles, shoulder muscles, or different parts of a muscle are used, and these muscles exert force as the angle of force changes. The focus will also change.
Classic practice: pull-ups. Hold the bar with both hands, and hold it slightly wider than the shoulder. Put your body down first, straighten your arms, and don't lock your elbows. Pull the body up so that the chest is close to the bar. Then go down to restore.
Other exercises: You can see that many people like to do "3 o'clock" rowing, which is usually a single-arm rowing with a training bench: they have a dumbbell in one hand, standing on the floor with the same side of the leg, and the other side of the arm is in training. Ascends and knees on the stool on the same side. However, this practice is not inconsistent with our usual behavior during labor. Therefore, we can change the 3-point rowing to 2-point rowing. When a heavy-handed object is not used, the other arm is behind it. One side to do enough goals after the other side to do.
6, "push"
The number of muscles responsible for "pushing" is not much, and almost a few muscles are enough to complete all "push" actions. In reality, various kinds of pushing, whether it is throwing or pushing a car, are mainly based on the arm's force angle with respect to the body.
Classic practice: Sit on a bench with 30 degrees to 45 degrees, and straighten your arms so that the bar is directly above your chin. Controlfully lower the barbell to the clavicle. The focus of this exercise is on the upper chest muscles.
Other exercises: "T" push-ups, this is a combination of push and swivel movements. First push-ups, get up while turning to one side, and with the same side of the arm to the ceiling. The letter "T" is formed. One side to do enough goals for the other side. You can increase the difficulty of this exercise by grabbing weights such as barbells.
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