3 movements to improve basic strength

The basic strength of the whole body is not only very important for many sports specials, but is also indispensable for the continuous development of muscle volume. It is hard to imagine that a person who only uses small weight to train the upper limbs (especially the front of the upper body that you can see in the mirror) can eventually achieve good results. Many world-class bodybuilding champions have amazing full body strength, which is the basis for their "partial carving". Strength training expert, Dr. Langdale Stroshen of the United States, even wrote a book called "Squat", advocating that squats are strength. The main exercises of exercises. Although this method is not realistic for many people. However, if you see a practitioner who cannot squat for 100 kilograms is pursuing the thigh muscle segmentation exercise, you should know that he has passed the stage of laying a solid foundation and the training effect will not be very good.

For this deviation, the former German powerlifter, Marotki, who now holds an ACE personal trainer license, has launched three exercises that can effectively enhance basic strength. He advocates that at least two training sessions a week include these whole-body movements. These three exercises are deadlifts that promote explosive power of the lower limbs, strengthen the strength and endurance of the whole body, and stand up and pushing mainly with the upper limbs.

1. Deadlifts

Standing on both feet is shoulder-width, with legs close to the horizontal bar. Both hands can hold straight or hold horizontal bars forward and reverse. Bend knees and collapse waist, be sure to tighten your waist all the time during the movement. Start lifting the bell mainly to avoid tugging with arm strength, because this will destroy the rationality of the overall movement. Pull the horizontal bar over the knee and straighten the waist and hips until the whole body is straightened. Be careful when restoring. , let the barbell fall close to the body and maintain control.

Practice effect: The whole body muscles participate in the work, mainly including the biceps femoris, quadriceps, gluteus muscles, trapezoids, back muscles, and lumbar muscles.

Coach comment: Deadlift is the best exercise to develop whole body strength, and it is even better than squats, because it requires more upper limb muscles to participate in the work. However, if the movement is not correct, deadlifts are also easy to cause injuries. The main prevention method is not to treat deadlifts as a lumbar muscle exercise, it is actually a whole body movement. The lumbar muscles and The back of the legs is very weak, so you should avoid making it the main force. Straight legs, arching the waist up is the most susceptible to injury.

You can use bare hands when practicing with lighter weights. However, when grip strength becomes a factor that hinders you from increasing your weight, you should use a grip belt. It is advisable to practice 5 times per set. Too many times will increase the chance of injury of relatively weak participating muscles.

2. Carry the bell and walk

Hold the dumbbell on the side of the body with both hands. Swirl the shoulders back, straighten the chest and tighten the abdomen, keep the waist-deep posture during the movement .The step forward is longer than normal walking, but less than lunge squat. A set of legs on each side is 30 steps. Pay attention to the steady footing and keep the knee joint stable. If you want to increase the difficulty, you can reduce the center of gravity of yesterday when you step, so that the biceps femoris and gluteus muscles are pulled more fully, or increase the weight and the number of steps per set.

Practice effect: Increase the strength of biceps femoris, quadriceps femoris, gluteus muscles, trapezius, and small shoulder muscles. Improve the strength and endurance of the whole body and cardiovascular function.

Coach comment: This exercise is aerobic exercise and anaerobic exercise Movement combination.

3. Stand up and push

Hold the horizontal bar slightly wider than the shoulders with both hands, take the barbell from the frame, and let the horizontal bar be located on the upper chest. Rotate the shoulders back, straighten the waist and abdomen, and keep the upper limbs straight. Be careful not to lean back too much during the push. After pushing both arms straight, you should have a shoulder locking movement. This is the so-called peak contraction. When restoring, you should slow and control it to avoid falling on the chest quickly. When pushing light weight, keep the knee joint straight, but if the weight is large or the last one or two times of lifting a group, you can be slightly Knee bends to help.

Practice effect: mainly to enhance shoulder strength. At the same time, trapezoidal muscles and triceps are involved. Develop coordination and stability of the upper body.

Coach comment: Most people choose a sitting position when doing shoulder pressing, so that the muscles practiced are the same but require less overall control. When practicing standing pressing at the beginning, the weight may be lighter than sitting pushing, because the whole body coordination ability cannot keep up. After a period of practice, standing pressing should be more important than sitting pushing, because the lower limb muscles can provide help.