Excuse me, how to practice hard pull, squat, bench press and push-ups?

I'm a sports major and I'm a little interested in bodybuilding. The following is my answer, hehe ~ ~ ~

Hard pull-divided into straight leg hard pull and bent leg hard pull, mainly used to exercise the lower back, that is, sacrospinous muscle, which is one of the basic movements of bodybuilding. Take straight leg hard pulling as an example: (1) Starting posture-feet open, slightly narrower than shoulders. Bend forward, don't bend your knees. Hold the lever with both hands, and the grip distance is slightly wider than the shoulder. Don't bow your head.

(2) Action process-contract the lower back muscles, lift the upper body up and back, and move the shoulders back as far as possible. Finally, try to contract the sacrospinous muscle, rest for a second, and then bend forward slowly until the barbell piece almost touches the ground. If you want to increase the back flexion and extension to increase the exercise effect, put your feet on the mat and put the barbell on the ground.

(3) Breathing method-inhale when pulling up and exhale when putting down.

(4) Note that the legs are always upright and the knees are not bent. Always keep your thoughts on your back. Move smoothly, use heavy objects, but not too heavy. Never use heavy objects suddenly. You can also bend your legs to do this action, which is called "bending your legs and pulling hard". It has a little less exercise effect on the lower back, but it helps to exercise the quadriceps femoris.

Squat-Squat can be said to be one of the necessary movements to exercise quadriceps femoris, which is true of athletes at almost any level-even Mr. Olympia. Introduction: (1) Starting posture-standing in front of the squat rack, knees bent, hands on the chest and shoulders holding the barbell on the squat rack. Take two steps forward, with your feet open, slightly wider than your shoulders, your toes slightly outward and your body straight.

(2) Action process-kneel down until the thigh is parallel or slightly lower than the ground, and stand still for one second. The thighs and hips force the feet to land and make the body stand upright. Repeat according to the specified number of times and groups. When finished, go back and put the barbell back on the squat rack.

(3) Breathing method-exhale when squatting, and inhale when standing up.

(4) Attention-during the whole movement, the back should be straight, the upper body should not lean forward, the hips should not protrude backward, the lower back should collapse, and the movement should be stable.

Bench press-As the main exercise means to exercise the whole chest muscle group, bench press can be divided into upward inclined bench press, downward inclined bench press and flat bench press. The following is an example of bench press: (1) Starting position-supine bench, barbell above nipple.

(2) During the movement, lift the barbell vertically until the arms are completely straight and the pectoral muscles are completely contracted, stand still for one second and slowly fall.

(3) Breathing method Inhale when lifting and exhale when falling.

(4) Pay attention to the key points that the back and buttocks should be flat on the stool surface when lifting.

Recommendation-I'm a little confused about this. If the recommendation is correct, it is the bench press above; If you make a mistake, it is the following "leg lift": (1) Starting posture-lying on the floor of the "leg lift" and curling your legs so that your whole sole can rest on the bottom of the weighting plate.

(2) Action process-Push your legs up hard until your legs are completely straight, and at the same time try to contract the quadriceps femoris. Hold still for one second, bend your knees and let the weighting plate slowly descend to the first height. Do it again and again.

(3) Breathing method-inhale when pedaling hard and exhale when descending.

(4) Precautions-When lying on your back, your hips are just below the center of the weighting plate. When pedaling the board, the whole sole of the foot is flat on the bottom of the board.

Pull-ups-movements in the middle back (latissimus dorsi) that can be practiced by hand. Pay attention to maintain the correct posture: (1) Starting posture-Hold the horizontal bar with both hands at a wide grip distance (palms forward), with your feet off the ground and your arms naturally droop and straighten.

(2) Action process-Use the contraction force of latissimus dorsi to pull up the body until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.

(3) Breathing method-inhale when pulling up and exhale when drooping.

(4) Points for attention-Focus on latissimus dorsi when pull-ups, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.

Also, this 100 is really hard to get, hehe ~ ~ ~

The so-called local training is relative to the concept of whole-body training. In bodybuilding training, local training is mostly used-one training is only for a few or even one or two parts. Simply put, for example, you practice your back today, your chest tomorrow, and your legs the day after tomorrow-until all parts of your body have done corresponding exercises, then start from the beginning, and so on.

The advantage of this is high efficiency and enough recovery time for muscles: the system will never miss any part of the body.

The parts that need repeated stimulation are abdominal muscles, forearm muscles and leg muscles, because these parts are used much in daily life and have strong anti-fatigue ability. As far as I know, some football players practice thousands of sit-ups every day in order to improve the strength of abdominal muscle contraction and shooting. Of course, this should be combined with personal actual situation and feelings in training.

Abdominal muscle training, I personally recommend that you practice at least five days a week, once a day, and take 30 breaks in four groups.