Fitness standard movements

Whether you are already doing fitness or are a beginner who has just started practicing fitness, you need to master a set of standard fitness movements so that you can do a better job of fitness and at the same time increase muscle strength to achieve body coordination. Common movements include squats, chest up, head and tightening the abdomen, which are relatively common fitness exercises.

Squat

This is the first choice for many athletes when strength training. As squat warrior Frederick Field said, "This movement should be suitable for everyone from the housewife to the weightlifter."

Squats mainly exercise the buttocks muscles, quadriceps, hamstrings, erector spinae, and waist muscles. They can increase the bone density of the spine and legs, increase the strength of the whole body, and improve body coordination.

The most basic squat movement is the standing barbell squat, but it has many variations, such as sumo squat, single-leg squat, barbell front squat, lunge squat, free squat, weightlifting squat, dumbbell squat, Smith machine squat, squat machine squat, hacker squat, jumping squat, fitness ball squat, etc.

Correct approach:

.Use a barbell lock to prevent the barbell plates from slipping;

.Put the barbell on your trapezius muscles, not on your neck or too low;

Stand with your feet shoulder-width apart or slightly wider, toes pointed 35 degrees outward.

Keep your knees and toes pointing in the same direction, and make sure your knees do not go beyond your toes when squatting;

.Keep your chest up and head up;

.Tighten your abdomen;

. Keep the waist in a natural physiological curve. Do not bend the spine or overextend it under high load.

Keep your knees straight but not locked.

.Squat until your thighs and calves form a 120-90 degree angle.

.Inhale when you squat down and exhale when you stand up. Don't breathe too deeply.

Bench Press

"How much can you bench press" is a common question asked when two fitness enthusiasts meet for the first time. This movement is extremely popular in the West, so many fitness clubs have 6-10 bench press racks. Even so, they are still full on Monday nights and there will be long queues.

This movement mainly exercises the pectoralis major, triceps and anterior bundle of deltoid muscles, which can increase the power of pushing, hitting and throwing, and improve the upper body posture.

The most popular bench press exercise is the flat barbell bench press. Other bench press movements include incline and decline barbell presses, incline, decline, flat dumbbell presses, and Smith machine presses. Similar exercises include machine chest press and push-ups. The close-grip bench press focuses on training the triceps.

Correct approach:

.Use a barbell lock to prevent the barbell plates from falling off;

.Head position: When the pole is not taken down, the eyes are vertically below the pole;

.Hold the barbell with both hands, slightly wider than the shoulders (when the elbows are at 90 degrees, the chest, two forearms and the barbell form a rectangle);

.Keep six points stable: two soles of the feet, hips, two shoulder blades, head;

.Maintain the natural curvature of the spine; do not lift your hips;

When pressing, keep your elbows directly under the bar.

The bar should move vertically up and down over your chest.

The bar should be lowered to touch the chest.

. Exhale when pushing up, and inhale when falling;

.Don't let the bar bounce off your pecs;

.Don't lock your elbows when you reach the highest point;

.Don't lift your feet, head or hips. If the weight is too heavy, you should reduce the weight or find someone to protect you.

Dips

All you need to do this move is two parallel bars. The classic dip comes in two flavors: with the elbows pointed outward, it works more on the lower pectoralis major; with the elbows pointed inward, it engages the triceps more.

Correct action:

. Grip the bar with both hands, keep your wrists straight, and place your arms vertically above the bar;

.Slowly bend your elbow to about 90 degrees;

Keep your arms pointed outward, your chest tilted slightly downward, and your knees bent;

.Don't lock your elbows at the top of the movement;

If you can do more than 15 reps, you can tie the barbell plates around your waist with a strap, or hook the dumbbells with your feet to increase the weight.