What are the three major fitness items?

The three major fitness items are bench press, squat and deadlift.

1. Bench Press

The bench press mainly trains the chest muscles, anterior deltoid muscles, triceps and elbow muscles, and also trains the biceps and forearm muscles. The bench press involves many muscle groups, especially has a significant effect on the development of upper limb extensor muscles and pectoralis major, which is unmatched by other movements. Therefore, it is known as the "King of Movements" in upper body training.

According to the different equipment used, it can be divided into barbell bench press and dumbbell bench press; according to the different position of force generation, it can be divided into flat bench press (middle chest), incline bench press (upper chest) and lower bench press. Incline bench press (lower chest). Today, the Lord of the Home Page will explain the movement techniques of the flat barbell bench press. Other movements can be analogized in the same way.

2. Squats

Weight-bearing squats are one of the most complex movements in bodybuilding and have the most practiced parts. They strongly stimulate the entire lower limbs and trunk and can exercise the hips. The quadriceps, gluteus maximus, biceps femoris, semitendinosus, semimembranosus, and also have strong effects on the erector spinae, piriformis, adductor magnus, gluteus medius, gluteus minimus, and calf muscles. effect.

In addition, "weight-bearing squats" have a positive impact on a series of physiological and biochemical reactions such as cardiopulmonary function, nerve regulation and hormone secretion, and are a required course for leg and hip training.

3. Deadlift

The deadlift is the best movement to develop the lower back muscles. On the one hand, it can develop the erector spinae muscles; on the other hand, the heavy deadlift can Great impact on anabolism. To develop the erector spinae, the traditional deadlift with a narrow stance is more effective; while the sumo deadlift can develop the entire posterior chain, including the glutes, hamstrings, erector spinae, etc.

Extended information:

The scope of fitness is very broad, and sports is only one section of fitness. In addition to the items included in sports, fitness also has many contents, such as writing, singing, doing housework, practicing orthostatic yoga, etc.

Fitness is roughly divided into equipment exercise and non-equipment exercise. Fitness is also a form of exercise used by many men and women to build a curvy figure. Modern men and women like this sport. The country has formulated a national fitness plan and a national fitness implementation plan. Fitness is beneficial to improving the physical quality of citizens.

There are various types of fitness exercises, including complete sets of various freehand aerobics; and gymnastics with light equipment such as balls and sticks. These are mainly used for women's bodybuilding training to lose weight and improve their body shape. posture, improve flexibility, and enhance the sense of rhythm; there are also many weightlifting exercises and other movements that can develop muscles in various parts of the body.