Fitness gold seven big moves,
Have you practiced?
NO.1 squat
Squat is the king of strength and muscle training
As the saying goes, if you want to have beautiful legs and hips
You have to be savvy!
Squat can not only increase the muscles and strength of the lower body
Can also improve muscle shape and strengthen core strength
Squats are not restricted by the venue, at home, at the gym, outdoors, it can be carried out at any venue, without any constraints, 100 times of self-sufficiency, during a trip, or while walking, or as a cross-training for you. Part of it, wherever you are, it can be part of your training.
NO.2 deadlift
Second only to the deep power movement
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The deadlift will help you gain great muscles and give you a wolf spirit. Adding a deadlift to a reduced fat and long muscle training program can help reduce fat and improve muscle mass.
We must maintain the correct posture when the dead lift, feet shoulder width spacing should not be greater than the bell lever close to touching the calf. To pull up the maximum weight, you should use a positive and negative grip, with one palm down and one palm up. Hands are slightly outside the legs. In the starting position, the lower back should be bowed and the upper back should be relaxed. This reduces the distance from which the weight is pulled and keeps the lumbar spine in a safe position.
NO.3 bench press
Bench press is the golden movement of the upper limbs, especially the chest.
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The bench press is unmatched by other movements (except for push-ups) and is also a prescribed action of the powerlifting game. There was a survey saying that the most used device in the gym is the bench press. Bench press exercises can make the chest muscles thick and tangible.
It should be noted that the bench press action must be standard. At the beginning, it does not have to be so heavy, but the action must be in place. A better way is to have someone correct it next to you. It is recommended to do 3 groups first, and each group should be 8-12. After completing the bench press practice with independent standards, you can increase the weight of the bench press, but in this case, you must have a partner to protect the back to avoid injury.
NO.4 pull-up
Best back training
It is difficult to pull up, and some bodybuilders with large muscle blocks don't necessarily do the pull-ups. Many people just can't get the pull-ups just after fitness or fitness.
NO.5 parallel bar arm flexion and extension
Known as "the upper limbs squat"
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The parallel bar arm flexion and extension is recognized as the classic movement of training the lower chest. This action stimulates the chest muscles, three heads and triangles to help you get a strong upper limb.
However, the beginner may feel that this action is difficult at first. The initial practitioners are not good enough. They can choose furniture such as benches and beds, and take the same action (the weight can be reduced due to the foot). Or put a stable high stool in front of the body. When you need help in the exercise, lift your abdomen and put your feet on the stool. When a group of actions can easily complete more than 12, you should carry out weight-bearing exercises. For example, it is better to hang the barbell at the waist for practice.
NO.6 boating
The best, fastest, most common action for exercising the latissimus dorsi
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Barbell rowing is one of the best, fastest, and most commonly used training exercises for exercising latissimus dorsi. This action can effectively stimulate the latissimus dorsi. Rowing will concentrate on stimulating your upper limbs and bringing super growth to your back!
NO.7 recommendation
A must-have for a wide round shoulder!
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After a round of walking in the gym, you will learn countless ways to refer. Whether it's a dumbbell or a barbell, the referral will give you an unbeatable thrill.
The correct standing press is a must-do action to maintain the strength and health of the shoulder. The heavy weight standing push can be applied to the shoulders, arms, upper part of the chest muscles - the small chest muscles, the abdominal muscles, the leg muscles, and the best strength for standing. The challenge.
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