What are the compound training movements in fitness?

In our fitness activities, there are generally basic movements and complex movements. The basic movements are what we call fitness compound training movements today. No matter what kind of movements you do, you must do these fitness compound training movements, so that when you exercise a certain part

Compound training movements are also called basic training movements. Whether in the gym or at home (home fitness is popular in the United States), compound training movements are the most basic and important movements in fitness. In every fitness exercise, when exercising a certain part of the body, be sure to do 1-2 compound training movements that focus on the muscles in that part.

The overall training effect will be more obvious. We advocate compound training movements and emphasize the standardization of training movements: standardized training movements can promote muscle growth, while non-standard training movements not only fail to achieve the most ideal muscle-building effect, but also waste physical energy, training time, and increase the risk of injury. Introduced below are the three most effective compound training movements. All you need to do is choose the appropriate weight and stick to it, and you will definitely be able to achieve muscle gain.

1. Barbell bench press: The target muscles are the pectoral muscles, anterior deltoids, and triceps. Action essentials: Lie flat on your back and hold the barbell with both hands, with a grip slightly wider than shoulder width. For safety reasons, use your thumb and other four fingers to hold the barbell. If you have enough confidence, your thumb and fingers can also be located in front of the barbell, which is relatively more conducive to stimulating the target muscles. Push the barbell up and place it directly above the upper chest, keep the lower waist in a natural physiological curve, retract the shoulder blades, increase the involvement of muscle groups, separate the feet, and place the soles of the feet on the ground to maintain body balance. Inhale while lowering the barbell, push the chest muscles upward, avoid bending the waist, place the elbows directly below the barbell, support yourself with your heels on the ground, and avoid using your toes; lower the barbell until it is almost close to the chest muscles, but avoid using the chest to bounce for leverage, then lift the barbell up, exhale while lifting, and pay attention to using the explosive power of the chest muscles during the lifting process.

2. Barbell rowing: The target muscles are the middle and lower trapezius muscles, rhomboid muscles, latissimus dorsi, posterior deltoid muscles, and erector spinae. Key points of the movement: Keep the lower back naturally straight with appropriate bend; maintain this posture during the movement; keep the head in a natural posture, look forward, and stretch the arms straight and hanging; hold the barbell tightly with both hands, with the thumb and other four fingers clasping the barbell, and the knees bent appropriately; make sure the grip of the two hands is as wide as the shoulders, the distance between the two feet is as wide as the hips, and the toes are facing forward. During the movement, the torso should avoid leaning forward too much, and the knees should remain bent and tense; keep the back in a natural posture, extend the elbows backward, and pull the barbell along the thighs to the waist level. At the top of the movement, the back muscles contract. Pay attention to keeping the head in a natural posture during the movement.

3. Squat: The target muscles are biceps femoris, quadriceps, gluteal muscles, abdominal muscles, adductors, and erector spinae. Key points of the movement: Keep your head in a natural position, look forward, and place your elbows directly under the barbell, maintaining a standard posture; during the squat process, push your hips slightly backward, be careful not to lean your torso too far forward, and keep it straight during the movement; squat until your thighs are parallel to the ground, and during the squat process, support yourself with your feet on the ground, use your quadriceps and gluteal muscles, and exhale before contracting your quadriceps. Note that the barbell should be placed in a balanced manner above the trapezius muscles, not on the shoulder blades. The abdominal muscles should remain tense during the movement. Before squatting, the abdominal muscles and other muscles should be contracted to keep the spine straight. The feet should be separated, shoulder-width apart. The wider the distance between the feet, the more obvious the stimulation to the buttocks muscles. Take a deep breath before repeating the movement.

The above is a detailed introduction to compound fitness training movements. Compound fitness training movements are what we must do first in every fitness exercise. Not only must we do them, but we must also do them in a standardized manner. Only standardized exercises will avoid muscle injuries and make the exercise have better results.