3 introductory exercises for novice fitness players

No matter when and where, there are always more beginners in the gym than veterans, at least in our country. As the fitness industry becomes more and more developed and people’s fitness awareness becomes more and more popular, the gym has become a very important gathering place outside of our work and life. People walk into the gym for the purpose in their hearts, some People want to lose weight, some people want to gain muscle, some people want to be healthy, and some people want to pass the time. No matter what your purpose is, since you walked into this place, you should do something more or less suitable for the occasion. Even if it’s for fun, you have to have the muscles to take your hands. So don’t waste the days you should go to training. Make yourself better, so that you can stand out from the crowd and gain more. Human eyes.

Think of it this way, now you have stepped into the “upgrade” space earlier 4 ft barbell than others, and you have to use it. This is much better than those who play video games after work and eat, and lie on the sofa to do jokes. , Your life will never be monotonous, it will become richer, you can make new friends, fitness training will make you fall asleep, and the next day will be refreshed. Watching your muscles become fuller and stronger day by day, you will experience a different sense of accomplishment. Why not do such a thing? Don’t worry that fitness will affect your entertainment time. You only need to take out three to four days a week to train. Effective training for 1 to 2 hours each time, you will meet a better self in the long run.

The first action to be introduced is squat. The main muscle part to be trained is the thigh muscles. This action ranks second in fitness training, and it is not the first to be ranked first, as the main training part of professional fitness athletes. For his training, it can not only improve our body coordination and thigh muscle strength, but also increase the bone density of our legs and increase the secretion of our testosterone. The muscles that can be trained are the hip muscles, quadriceps, waist muscles and hamstrings. This exercise is very rich, but the most common is the barbell squat. It is recommended that novices choose the Smith squat rack. If the balance is not grasped in the initial stage, using the squat rack for squatting can ensure safety. Keep your chest up, tighten your abdomen, and straighten your waist. Be sure to pay attention to whether your movements are standard.

The second action to be introduced is deadlift, which focuses on the training of the back muscles. As an action second only to squat, the training should also be serious. It can stimulate a wide range of muscles, including forearm flexors, trapezius, gluteus maximus, erector spinae, and quadratus lumborum. Novices must pay attention to the essentials of the action. At first, it is not recommended to use weights that have not been tried before. If you feel that your grip is not strong enough, then the booster belt is a very good choice that can help you. The same is to raise your chest and head. Do not arch or collapse your waist. Position your feet shoulder-width apart. Tighten your abdomen. Do not let the barbell approach your body. When you lift to the highest point, do not lean back excessively.

The last action is the bench press. I often hear two old fitness birds chatting there, leaning on the bench press and asking how much you can press? A very good opening remark, which also reflects the status of the bench press in the minds of bodybuilders. The main training muscle of the bench press is the pectoralis major. The muscles that can be stimulated along with the anterior beams of the triceps and deltoids are also very effective. The common bench press is the flat bench, and novices can also choose at this time. Smith frame to do bench press, you can also bench press freely, but at first you need to use the empty bar to find balance.

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