#新手小白一开始如何力量健身?#你如果是锻炼新手 are you full of questions about strength fitness? Today, Yu Gong will take you to understand the five basic methods commonly used in strength fitness, so that you can basically exercise the whole body, so that you can get started well!
The five methods commonly used in strength fitness are bench press, deadlift, and squat, plus pull-ups and arm curls. Here's one by one:
First of all, the bench press is a classic movement to build the strength of the pectoral muscles and upper limbs, and correct posture and technique are crucial. The wide-pitch grip can focus on the pectoralis major and anterior deltoid muscles; If you grip it with a narrow distance, you can focus on the triceps. In addition, the inclined bench press can train the upper pectoral muscles; The recline bench press works the pectoral muscles.
Secondly, squats can exercise the leg and hip muscles, especially the barbell weight, which can significantly improve the strength and explosiveness of the lower limbs. Novices can start with bare hands and dumbbells, maintaining the correct posture and gradually increasing the weight.
Third, the deadlift is a full-body strength training that can enhance the core stability of the hips and legs, the lower back muscles, and also strengthen the spine. The deadlift is divided into straight legs and curls, focusing on the hamstrings and quadriceps respectively.
Fourth, pull-ups, although they are freehand bodyweight movements, not only exercise the upper limbs and back muscles, but also improve your physical fitness and coordination. The wide-distance front grip focuses on back training; The narrow crossgrip is also good for lifting the biceps brachii in the arm.
Finally, the arm curl mainly exercises the forearms and biceps, which is a good helper for arm shaping. Holding dumbbells palm-down allows you to focus on your forearm muscles; And palm-up grip is the best way to stimulate the biceps brachii in isolation.
These basic methods will not only help you build muscle strength, but also improve your physical fitness and self-confidence.
Master these basic methods and you'll be well on your way to strength fitness! Go to the gym and try it.