Squat:
First, we have to talk about squats. When it comes to squat, many people think it's just a leg exercise, but not many people know that squat is very helpful to many muscle groups in our body. Every step of the squat requires the participation of our different muscle groups.
First of all, when we get out of the bar in front of the free squat frame, we need some leg strength and back strength to jack it up. A lot of weight is placed on your trapezius muscle, which is unbearable if the trapezius muscle is underdeveloped. When we move forward or backward, we also need strong core strength to stabilize our bodies. When we squat barbell, we need strong quadriceps femoris, biceps femoris and gluteus maximus.
It is also necessary to remind everyone that if you only have strong leg strength and insufficient back strength, even if your lower limbs can support this weight, your upper body cannot support it. Therefore, if you want to squat with greater weight, you should also pay attention to the training of your back. Only when the upper and lower limbs are strengthened can your squat level be improved. So squat is not just a simple leg exercise, it is related to the operation of many muscle groups, and it can also reflect the muscle level of all parts of your body in a squat.
Bench press:
Speaking of bench press, everyone is familiar with it. The most popular equipment in the gym is the bench press. Bench press has always been the favorite action of fitness enthusiasts, because powerful chest muscles can really shock everyone from the outside. What problems should I pay attention to in bench press?
The first is the grip distance. Many people think that the grip distance of bench press is actually not important to our training. In fact, different grip distances affect our different main training muscle groups. For example, the grip distance is shoulder width or narrower than the shoulder, so we focus on training our triceps brachii. If the grip distance is wider than the shoulder, we will focus more on training our pectoralis major, which depends on our training purpose. Some people like strong triceps brachii and want to have a larger arm circumference. If you want to practice chest muscles, the grip distance should be appropriately increased. This problem will also affect your bench press performance. If you are a strong athlete and pursue the weight of 1RM, you should see what grip is suitable for you. If your triceps are strong, choose a narrow grip. If your chest muscles are thick enough and strong enough, choose a wide grip.
Secondly, we got on the bridge. Getting on the bridge is a technical term, that is, we usually arch a little when doing bench press. Only in this way can our bodies be more stable and our upper limbs be more cohesive. Moreover, as long as we arch our waist, our breasts will naturally protrude. This physiological structure is also what we need to master in bench press.
Finally, our legs. Many people think that bench press is an upper limb exercise and does not use lower limbs. But in fact, if you observe the experts' bench press, the lower limbs actually play a stabilizing role. Without the stability of the lower limbs, the upper limbs can't exert uneven force and can't do better bench press. There are also some strength weightlifters who can use lower limb drive technology in bench press to achieve better results. I won't explain it here.
Hard pull:
The last thing to say is hard pulling. Hard pulling is the action that best reflects your strength, but it is also the most vulnerable action. Many people have lumbar strain, lumbar muscle strain and lumbar disc herniation. Then the first thing to remind you is that if you want to lift a heavier barbell, you should practice your movements well. There are two kinds of hard pull, one is traditional hard pull and the other is sumo hard pull. Although the actions are different, there are many points that are interrelated. For example, no matter what kind of hard pull, keep your back upright from the beginning to the final locking. If it is not upright, the spine will be in an unbalanced position.
The second problem is that the hard pull needs to be locked in the final stage, and this lock needs us to push it out with our hips. Many people can lift a weight, but they can't lock it in the end. This can actually reflect a problem, that is, the hip joint is too weak to stretch. You may lack strength in your back from the beginning, and your hip position will rise first, and it will be difficult to lock it in the end. If this happens, you should train more if you want to improve your hip joint stretching ability.
The last question is the grip strength. Many people can push the barbell with their legs when pulling hard, but when the barbell is lifted, it will slide down. In the face of such a lack of grip strength, we can use the power belt to improve. If you want to fundamentally improve your grip strength, you can use barbell pieces or practice your grip strength.
The above are some basic problems of the three major items. In fact, the three seemingly simple items are not so easy to master. All we are talking about is superficial skills. If you want to master better skills and achieve better results, you have to explore in practice. And everyone has the most suitable technology, not all experts' skills are suitable for everyone. I hope everyone can find their own skills and train in a down-to-earth manner. This is the ultimate goal of our fitness.