10 classic fitness exercises. If you don’t know, come and learn about it

In training movements, the training effects of each movement are different. Of course, each movement has a good training effect. At the same time, in training movements, some movements are more common, and some movements are rare. So, what are the 10 classic fitness movements? If you don’t know, come and learn about them. Let’s take a look!

1. Squat

Squat is one of the most complex movements in bodybuilding and the most practice areas, and it is also a strength lifting ratio One of the movements of the competition. "Weight-bearing squats" have strong stimulation on the entire lower limbs and trunk, and have a positive impact on a series of physiological and biochemical reactions such as cardiopulmonary function, neuromodulation and hormone secretion. Therefore, practicing "Weight-bearing squats" is a compulsory course for professional players and amateur bodybuilding enthusiasts.

2. Deadlift

Deadlift, deadlift is a kind of weight-bearing training, divided into DeadLift and Stiff-legged DeadLift) two types. Straight leg deadlift is mainly used to exercise the lower back, namely the erection spinal muscles. Flex leg deadlift mainly exercises the biceps femoris, but also involves the hip muscles and erection spinal muscles.

3. Bench press

Bench press, bench press is the abbreviation of bench press, also called lying press or bench press, which mainly practices pectoralis major muscles, pectoralis minor muscles, deltoid anterior bundles, triceps and elbow muscles, as well as serrata anterior muscles, biceps, cotrophanis and forearm muscles, etc. Bench press participates in many bones and flesh, especially in the development of upper limb extensors and pectoralis major muscles, which are other movements (except for Incomparable to push-ups.

4. Rowing

Boat, rowing "One of the main exercise methods for developing dorsal muscles. There are four ways to practice rowing with barbells: narrow grip, middle grip, wide grip and clutch. Different grip distances and grip exercises are different. The key to the upper latissimus dorsi muscles are developed with wide grip and clutch; the middle grip and clutch are developed with middle grip and clutch; the middle grip and clutch are developed with narrow grip and clutch are developed with middle grip and clutch.

5. Pull-up

Turts, pull-ups require men to have a certain grip Strength, upper limb strength and shoulder strap strength, this force must be able to overcome one weight before it can be completed. Pull-ups play an important role in developing upper limb drape strength, shoulder strap strength and grip strength.

6. Pushing

Pressing is the most basic and effective shoulder exercise, and it has the best effect on creating the circumference and width of shoulder muscles. It is a movement that truly targets the deltoid muscles and concentrates the force point on the target muscles.

7. Curl

Curl, curl is mainly used to exercise the brachial muscles. and biceps, the effect is obvious. You can use dumbbells or barbells.

8. Lung squat

Lung squat is one of the most important strength training exercises and an important auxiliary training item for weightlifting. Ring squat is one of the rare training items for asymmetric legs position and force. When people move and stand a lot, their legs are asymmetrically exerted, so it has extremely high training value.

9. Dangling leg lifting

Class of classic exercises for hanging leg lifting, Bend your knees and shrink your calf up as much as possible. When reaching the highest point, completely contract the rectus abdomen for one second. Then slowly droop your calf until it is completely straightened.

10. Curls

Curls, the most common type of abdominal exercise, mainly exercise rectus abdomen. If you want to practice abdominal muscles, it is best to curl. Sit ups are actually not just about rectus abdomen, but more about iliopsoas and quadriceps exerting strength.

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