Muscle training refers to the exercise of muscle tissue in a certain part of the body through a series of exercises to achieve the purpose of fitness. Muscle training includes abdominal muscles, biceps brachii and other training programs. Muscle training must master certain methods and pay attention to exercise intensity.
The three events generally refer to bench press, hard pull and squat. Bench press is one of the most important upper limb training movements, and it is the key to the development of upper limb strength and muscle groups. Many people think that this is just a simple chest muscle training movement, but in fact this movement covers the chest muscles, triceps brachii and shoulder muscles, and even the back muscles can be trained under the correct operation. Hard pulling mainly trains the muscles at the back of the body, including the back, hamstring and gluteus maximus. With correct training, you can naturally balance the strength of the muscles on both sides of the body and straighten your spine.
Squat is a multi-joint compound action. When doing squats, you can not only exercise the quadriceps and gluteus maximus muscles in the legs, but also apply them to the large muscle groups in many parts of the body to achieve the whole body muscle exercise. When doing weight-bearing squats, all the bones of the whole body need to participate in the support to complete the training, and you can also exercise the strength of the bones.
Main hard drawing methods
1. Traditional hard graph
Squat down and grab a barbell at a narrow distance. Your arms should be completely vertical, just outside your knees. Straighten back and tighten hip muscles. Use your legs to pull the barbell up from the ground. Once the barbell reaches knee height, the hips move forward and approach the barbell. Put down the barbell and return to the starting position. This kind of hard rabbi stimulates the lower back more strongly than other hard pulls.
2. Hard pull of barbell rack
Hard pulling of barbell rack is to solve the problem that it is difficult for beginners to complete standard posture and proper hard pulling of barbell. The higher the barbell is from the ground, the shorter the lifting distance, and only the height of 10 cm can bring obvious difference. Constantly trying new heights, reaching the best state, can effectively enhance strength and muscles. Pay attention to the position of spine and pelvis, and avoid deltoid muscle to exercise instead of back.
3. One-arm side hard pull
Mainly exercise leg muscles, anti-lateral bending core strength, trapezius muscle. Stand on one side of the center of the barbell. Bend your knees and lower yourself until you can touch the barbell.
Grab the barbell, palms facing yourself, because the barbell is on one side. This is the starting position of the action. While exhaling, use your legs to help lift the barbell. Your arms should be fully extended and the barbell should be lifted until you are in a standing position. Make sure to bend your knees when reducing weight to avoid any trauma.