What are the basic movements of fitness

Many people need to sit in the office to work frequently, so it is easy to lack exercise, especially middle-aged male friends will basically make their bodies very bloated. At this time, they will feel like going to the gym, but if they do not often do strenuous exercise, they cannot go to the gym easily, otherwise it is likely to cause muscle strain. You should do some basic fitness movements.

Supine bench press

A. Key training areas: pectoralis major, deltoids and triceps. The vast majority of champion bodybuilders consider the overhead press to be the best upper body exercise.

B. Starting position: Lie on your back on a flat bench with your feet flat on the ground. Hold the horizontal bar with your palms facing up, with your hands slightly wider than your shoulders, and your arms straight to support the barbell above your chest.

C. Movement process: Stretch your arms out to the sides, slowly bend your arms, and let the barbell drop vertically until the horizontal bar touches your chest (approximately above the nipple line). Then push up to the starting position and repeat.

D. Training points: Do not arch your back and buttocks or hold your breath, as this will cause your muscles to lose control and is dangerous.

Dumbbell Fly

Key areas of exercise: pectoralis major and deltoid muscles.

B. Starting position: Lie on your back on a flat bench, hold a dumbbell in each hand, palms facing each other, push up until your arms are straight, and support your body above your chest.

C. Action process: Hold the dumbbells in both hands and lower them parallel to both sides, with elbows slightly bent. Lower the dumbbells until you feel the muscles on both sides of the chest are fully stretched, and let the upper arms fall below the shoulder level. As the dumbbells drop, take a deep breath. Exhale as you lift the bell back to the starting position.

D. Training points: If the arms are straight when the dumbbells fall to the sides, it will be difficult for the chest muscles to feel the stretching and muscle contraction.

Incline Bench Press

A. Key areas to train: upper pectoralis major, followed by anterior deltoid and triceps.

B. Starting position: Lie on your back on a bench with an incline angle of 35-45 degrees.

C. Action process: The distance between the two hands is slightly wider than the shoulders, and the arms are straight to support the barbell above the shoulders. Inhale as you lower it to the top of your chest (close to your collarbone). As soon as the bar touches your chest, do the push-up movement, exhaling while pushing up.

D. Training points: Generally, a wider grip is used, and the bar is placed at the clavicle. This method allows the chest muscles to be more effective.

Standing double-arm lateral pulldown

Usually when you go to the gym, you will choose a barbell, because it is the best fitness equipment for men to build muscles. Generally speaking, it will not harm your body. You can start with the most basic movements, and then increase the difficulty of your exercise after your chest muscles become stronger. This is the best fitness.