Standard movements of fitness postures

Standard movements of fitness postures

Standard movements of fitness postures. Nowadays, it can be said that it is almost an era of health care for all. More and more people pay attention to physical health. Many people want to exercise or To maintain a good figure and persist in fitness exercises, let’s take a closer look at the standard fitness postures and movements. Fitness Posture Standard Action 1

Action 1. Squat

Squats can be divided into freehand squats and weight-bearing squats. For weight-bearing squats, you can choose dumbbell squats or barbell squats.

When squatting, we should keep our legs wide apart, straighten our back, tighten our waist and abdominal muscles, place our hands in front of us, or hold the dumbbells with both hands and place them by our sides. Or hold the barbell in front of your neck.

When squatting, you need to exert force on your hips to drive your body down. Be careful not to buckle your knees inwards, keep your toes in the same direction as your knees, and your knees can go beyond your toes.

Don’t move too fast. Feel the force on the target muscle group. When you squat down to the height of your hips and knees, pause for 1 second, and then slowly return to your standing position.

Action 2, Barbell Bench Press

Lie on a flat bench with your feet supported on the ground as a fulcrum. Choose a barbell weight that suits you. Beginners start with an empty bar.

Hold the barbell above your chest muscles. First adjust your grip, not too narrow or too wide. The grip should be slightly larger than shoulder width.

When holding the barbell, choose a full grip. Hold the barbell with your thumb and index finger, and fully grasp the barbell with the other four fingers to avoid slipping.

From the elbow-bent position, the upper and lower arms assume a W shape. Slowly push up the barbell and feel the force on the chest muscles. During the lowering process, the barbell is located in the middle and lower part of the chest muscles.

Action 3. Barbell deadlift

Deadlift can be divided into traditional deadlift, sumo deadlift, and Romanian deadlift. Today I will introduce mainly the Romanian deadlift, which can help You can improve your waist and back pain, improve joint stability, and help you shape your hips and improve your posture.

When doing a deadlift, your legs are required to be shoulder-width apart, keep them straight, do not hold your chest and hunch your back, and keep your legs straight.

After inhaling, bend your knees slightly, and lift the barbell from the ground until your body is upright on the ground.

When you lower it, you don’t need to land on the ground, it just needs to be lower than your knees, and then Repeat.

Start with a light weight, and then slowly increase the weight after mastering the standard trajectory of the movements. Perform 10-15 times each time and repeat for 3-4 sets. Standard Actions for Fitness Postures 2

1. Jumping Jacks

For jumping jacks, the action is very simple. In the standing position, jump up with both feet at the same time and clap upwards with both hands. , and then quickly restore and repeat. This kind of training action can exercise your thighs well, and your shoulders can also get a certain amount of exercise.

However, everyone generally regards this movement as a warm-up movement, and does not regard it as the final leading movement. You can use jumping jacks when warming up in the future, which can quickly excite your body. stand up. At the same time, if you do it for a long time, you can also feel that your cardiopulmonary function has improved.

2. Carrying up

This action can be understood as a standing action. Everyone needs to find a heavy object to press their feet and legs, and let their bodies lie on the floor. Go up, and then straighten your upper body quickly, and feel that your back is exerting force. This can obviously train your latissimus dorsi. The only thing is that you need to find a heavy object to hold yourself down, otherwise you may not be able to put it away and feel Unable to stand up on my own.

3. Arm flexion and extension

Everyone can do this action at home. The requirement is to put your hands on the edge of the bed, then put your butt on the floor, feet on the ground, and use your Use your triceps to push yourself up from the floor. Pay attention to your feet. They are still on the floor. Be sure to pay attention to your triceps exerting force and not to use your feet to push yourself up.

4. Plank support

Plank support can very well train everyone’s core parts. You must strictly pay attention to the standard of its practice, otherwise It may cause back pain, so it is obvious that you are doing something wrong.

Everyone puts their hands on the ground with their elbows and puts their feet on the ground. After raising the body, make sure that the body is straight instead of asking him to go down or stick his butt up. This will have no effect. .

You must keep your body straight so that you can better train your core. Core strength is very important, and you can clearly feel it in the future training process. If your core strength is strong, it will be easy for you to perform these movements. When your core strength is weak, you will find it difficult to complete some training movements.

5. Push-ups

Yes, push-ups are a golden exercise in the fitness world. Basically everyone can do push-ups, but few people can do them to a standard. , the standard level of push-ups is to see whether your body is straight.

If you also step on your waist or lift your butt as high as possible, it will not do any good to your body.

When doing push-ups, your hands are generally shoulder-width apart. Unless you are doing some variations of push-ups. Standard push-ups are shoulder-width apart. You can pay attention not to separate your elbows, but to keep them shoulder-width apart. To clamp.

When doing it, everyone must avoid excessive quantities and must improve quality. Many people think that I can do 100 push-ups. I am very good, but few of them are standard push-ups. So when you do push-ups, you should pay attention to the quality, not the quantity. Doing too many is useless. If you make one with good quality, the effect will be very good.

6. Burpee

The burpee is considered to be the best movement to mobilize the muscles of the whole body among the freehand fitness movements. It integrates push-ups and squat jumps into the training. During the process, you can clearly feel that every muscle in your body is exerting force. 3 standard movements of fitness postures

1. Bench press

Many people like to do chest exercises, but the movements are distorted and the force point is wrong.

When pushing up the barbell, the arms do not need to be fully extended, but slightly bent. At the top, keep the chest tense for one second and then slowly lower it to the chest. The arms are at 75-80 degrees with both sides of the body. rather than vertically.

2. Squats

Those low-level statements that claim that the knees cannot exceed the toes lack fitness literacy.

As long as you keep your core tight and your back straight when squatting, your knees and toes can be in the same direction when your thighs are exerting force. In such training situations, your knees are slightly higher than your toes.

3. Deadlift

Some people know the importance of deadlift, but they don’t know how to do it. Instead of exerting force on the legs first, they exert force first on the waist.

The correct posture is that the legs, back and hands exert force at the same time. The entire movement process is the same up and down, rather than partially driving the whole body.

4. Pull-ups

When many people do pull-ups, they exert force on their arms or shrug their shoulders. This has no training effect.

The legs should be slightly forward, allowing the back to pull the body upward, squeezing the shoulder blades and latissimus dorsi. Remember, your back drives your arms, not your arms.

5. Rowing

Rowing is not simply up and down, but along the path of the calves and then to the abdomen.

During the training process, keep your back straight, use your back to drive your arms to pull up the barbell, and then squeeze your erector spinae muscles.