5 strength training tips

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 Should fitness undertake strength training from where proceed with? What are the golden moves in fitness?

Veteran fitness drivers will tell you that it's enough to start with squats, pull-ups, bench presses, hard pulls and push-ups.

These 5 moves activate all the muscles in your body. They are a golden combination that is not easy to miss and should be mastered by beginners and veterans alike.


Now let's take a look at different fitness movements, which muscle groups are exercised respectively?

1. Squat

Squat is the golden movement to exercise the lower limb muscle group, but also to promote the development of the lumbar abdominal muscle group, help you improve the stability of the lower limb, with the explosive power of the body.

Leg muscle group is a lot of novices will ignore a part, and the importance of leg training can be said to be the most important, legs are the source of power, is the power of walking, old people show old legs, insist on leg training can prevent muscle degeneration, let you keep flexible and vigorous legs. Each time 4-5 groups, each group 12-15 times, three to four days of exercise.


2. (low) pull-ups

Pull-up is the golden action to exercise the back muscle, the back muscle is the second largest muscle group of the body, insist on practicing back can improve back pain, muscle strain and other problems, but also improve posture, help you build a straight posture.

Many fitness beginners are unable to complete a standard pull-up, at this time we can reduce the difficulty of training, low pull-up training, so as to improve arm strength, while strengthening the back muscle, after a period of time to try the standard pull-up training, I believe you will break the number of 0. Each time 4-5 groups, each group 12-15 times, three to four days of exercise.


3. Bench press

Bench press can be divided into dumbbell bench press and barbell bench press. It is an effective method to exercise chest muscles and improve the lines of chest muscles. Most new gymnasts want to get a toned chest, so the bench press is a must-see move.

When you start bench pressing, it's important to learn the standard track and gradually improve weight training after getting familiar with the movements so that you can get the feeling of building your chest and reduce the risk of injury. Each time 4-5 groups, each group 12-15 times, three to four days of exercise.


4. Push

Pushing is the golden action to exercise the shoulder deltoid muscle. Although the shoulder deltoid muscle is a small muscle group, it is connected with the arm and back muscles and plays an important role in building an inverted triangle figure. Push training shoulder can help you improve the shoulder problem, let your collarbone look better, become a walking clothing shelf.

However, the rotator cuff muscles are fragile, so we need to do a good warm-up before pushing. You can't do heavy weights like you do with your legs and shoulders, but you need to use small weights to stimulate your workout safely and efficiently. Each time 4-5 groups, each group 12-15 times, 2-3 days once exercise.


Action 5. Hard pull

Hard pull can be divided into flexion leg hard pull and straight leg hard pull. Hard pull can stimulate the lower back muscles, abdominal muscles and gluteus muscles, help you improve the strength of back muscles, improve joint stability, so that you are not prone to injury when exercising.

Exercise at the gym can choose a barbell hard pull, home exercise people can buy a pair of dumbbells at home hard pull dumbbells. Each time 4-5 groups, each group 12-15 times, three to four days of exercise.

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