[Fitness Bolg] Let's do The Big 3 together!

Now that I want to do it, I will teach her to do the three most important items in the fitness industry (the big 3) ! The so-called "three major items" refers to the bench press, deadlift and squat. There are many large muscles in the body, which can improve the level of many hormones in the body. Because these three sets are compound movements, they need to use multiple joints and muscle groups. Long-term training is enough to increase the overall muscle mass and exercise performance of the whole body, and these three are all The designated items of the fitness competition can be said to be three movements that reflect the ultimate strength of human beings. Let me explain what the three items are.

Before the introduction, I strongly recommend beginners to use the "Smith machine" (Smith machine) to carry out the three major exercises, because the Smith machine has a fixed weight trajectory, which can effectively target the muscles that need to be exercised, and can make You get used to the correct posture first, it is not so easy to get injured, and only one Smith machine can already complete the three sets of movements of the three major items, which is very convenient. When your muscles have a certain strength, try to use "free weight" (free weight) exercises, such as barbell (bar bell).

The following three movements are demonstrated by my wife .

bench press

The flat chest bench press can exercise the upper, middle and lower pectoral muscles, as well as the anterior deltoid of the shoulder and the triceps of the arm, etc. It can also stimulate small muscles such as the serratus anterior. This action is also an entry-level exercise for ordinary people, because it is basically the action of pushing with the arm in front of the body. Compared with the other two actions "pulling" and "squatting", this "push" action is also more commonly used in our daily life. , such as pushing doors, pushing goods, or pushing people over (?!).

The reclining action is very simple, just find a reclining chair and lie on your back, the position of the bar is approximately equal to the position of your nipples, the chest is locked, the back is clamped, the feet are slightly opened and the nails are pinned to the ground, and the wrists are kept on the ground when holding the bar. Neutral position, try not to bend up or down, the arm should be flexed at least 90 degrees or less, the forearm is perpendicular to the ground, and the elbow is 45 degrees to the body, so that the power can be equally distributed to the pectoral muscles and triceps, if the elbow hits If it is too open, it will rely too much on the triceps. If the elbow is too close to the body, it will be less effective to stretch the pectoralis major, and beginners are more prone to injury. Push up after inhaling, exhale slowly when exerting force, pay attention to the locking of shoulders and back, do not use force upward, inhale when descending. Do each set of 8 to 12 until failure, and do 3 to 5 sets in total. Adjust the weight according to your own ability.

deadlift

Deadlift is an upward pulling action. It mainly exercises the muscles of the legs, buttocks and back. The latissimus dorsi is the largest muscle in the upper body. Having a strong latissimus dorsi can not only allow us to "pull" heavier muscles. And having strong back muscles can make our upper body have better support, strengthen the spine, stabilize the pelvis, so that you will not often have back pain, but the back muscles of ordinary people are generally weak, because we In daily life, you don't "pull" heavy objects often when you go up or after you live, do you? Unless they are porters working in the fruit bar, they often use a pump to pull a board of very heavy fruit, so their back muscles are very beautiful. And deadlifts can exercise the most is the gluteus maximus! The gluteus maximus is the largest muscle in the human body. We generally use this muscle when we climb steps or straighten our legs. However, our daily movements will not exercise the gluteus maximus, unless we often lift it. Climb the stairs with heavy objects, or bend over to lift heavy objects often.

There are several types of deadlifts: "conventional deadlift", "Romanian deadlift", "Sumo deadlift", etc. This time I mixed the "straight-leg deadlift" ” (stiff-legged deadlift) and “Sumo deadlift” because I still have leg strength for the squat afterwards. First stand about an inch away from the bar, open your legs slightly wider than your shoulders, lock your knee joints throughout the whole process, keep your legs straight, keep your waist straight and locked, bend over to hold the bar, and hold the bar with both hands at the same distance as your shoulders. Balance, inhale and straighten the person up, straighten the butt forward and exhale, bend down and lower the bar and inhale. Pay attention not to use the shoulders and arms to lift the bar when pulling the bar. We only use the grip to hold the bar, the shoulders and arms are kept sagging, and the hip and back muscles are tightened to lift the bar, so that the target muscle can be trained. Do each set of 6 to 8 until failure, do 3 to 5 sets in total, and adjust the weight according to your own ability.

squat

It's time for the finale: squat! Many fitness girls like to do deadlifts and squats, because these two movements can effectively stimulate the two largest muscles in the lower body of humans: the gluteus maximus and quadriceps, and squats can make the muscles of the buttocks and thighs. It must be firm and strong to make the lower body lines of girls very beautiful. The gluteus maximus has already been mentioned above. It is the big muscle in our buttocks, and the quadriceps is the big muscle in front of our thighs. It is the largest muscle group in the lower body of human beings. The legs support the weight of our whole body. , even allows us to run and jump, so if you train the quadriceps, it can actually lift two to three times our body weight! When we squat to stand up, or use our legs to prop things up, straighten our knees, or use our feet to "push people away" (?!), we use our quadriceps.

The first step for squatting is to hang the bar with a hook at a position slightly lower than your shoulders, stand in the middle of the bar, and the width of your legs is approximately equal to your shoulder width, or a little wider. The trapezius muscle is close to the bar, and both hands are flexed to support the bar, because the bar is slightly lower than the shoulders, your knees should be slightly flexed at this time, then the back is straight and locked, the legs are straightened, and the bar is released from the hook, Begin to squat down with knees bent, inhale when squatting, lean forward slightly during the squatting process, do not squat to the lowest point, just flex your legs to 90 degrees or below, and then feel the glutes and quadriceps tightening Get up, exhale as you force, until the entire upper body is vertical and the legs are completely straight. Do each set of 6 to 8 until failure, do 3 to 5 sets in total, and adjust the weight according to your own ability.

This time the introduction of the three major items is here. These three are relatively high-level and dangerous movements . Therefore, I strongly recommend that beginners should be accompanied and guided by experienced people.

Next time I will share more information about fitness with you.