Five movement training exercises the body muscle group

Raise the barbell plate: Target: Strengthen the strength of the waist and abdomen.

　　Sister the barbell plate with both hands and place it above the thighs. Stand with both feet shoulder-width, squat and rotate the upper body to the right. Then stand, rotate the body to the left at the same time, lift the barbell plate across the chest and up to the upper left. At this time, your arms should be in a fully extended state and lower the barbell plate. Complete 5 times, and change to the other side to repeat the movement.

Deadlift training: improve the strength of the whole body.

　　Squat and hold the barbell bar with the forehand, and the distance between the hands is approximately the shoulder width. Keep your back straight, do not bend over, pull the barbell up until your body is upright, and put it down to the starting position. Repeat Movement. Always keep your arms straight. 4 groups, each group completes 3 to 5 times.

Flat dumbbell grip: mainly exercise the chest muscles.

　　Lying on a flat bench, bend your elbows, hold the dumbbells, and your fists and eyes are opposite. The dumbbell axis is located above the nipple (middle of the chest muscles), and press against the chest. Push upwards, retract the elbows, and clamp the chest while clamping the elbows. The dumbbells are slightly forward while tilting upwards, showing a parabolic movement trajectory. Then, the two straight arms are spread to both sides, the arms are slowly bent, and the dumbbell falls vertically, and when they fall to the lowest point, they are doing the upward push.

Muay Thai plank support: mainly exercise the abdominal core muscles.

　　Use the push-up position as the starting position, then bend the elbow to make the forearm parallel to the ground. Rotate the body to the right side, lift the right leg and right hand off the ground at the same time, and touch the right elbow to the right knee. Use your core strength (approximately waist and abdomen strength) to support the body for 3 seconds. Repeat this action on the other side. If the movement is difficult, you can finish it with both knees. Do 3 sets the next day, 5 on each side of each group. -10 times.

Side support and knee lifting and scissor legs: train core muscles, especially lateral waist muscles such as external oblique muscles, transverse abdomen muscles.

　　　A. Lying on the side, your feet are fixed in the collar, one arm and elbows bend and support the ground, and the other side is straightened upward and opened.

　　B. Exercise force on the waist and abdomen, lift the knees to the chest and body. The arms are alternately trained.

　　C. The legs are separated from each other, in a scissor-shaped shape. The arms are alternately trained.