When strength training, what should I start with?
For fitness newbies and veterans, mastering some basic fitness movements is essential, which will not only help you build muscle strength and endurance, but also improve cardiorespiratory fitness and body posture, laying a solid foundation for other fitness training.
The following is an introduction to the 3 major fitness movements, whether you are a novice or a veteran, they are worth mastering.
Action 1: Deadlift
The deadlift is a very effective compound exercise that engages multiple muscles throughout the body, including the glutes, quadriceps, posterior chain muscles, and lower back.
You can choose between dumbbells or barbells, and you need to keep your body in the correct position when performing the deadlift, starting with your feet shoulder-width apart and your toes slightly outward. Then, pull the bar back with your hips flexed while keeping your back straight until the bar touches your hips. During the descent, you need to control your speed and slowly lower the barbell until you are close to the ground.
Movement 2: Squat
Squats are an exercise that exercises the thigh muscles and buttocks, while enhancing the strength and stability and explosiveness of the lower limbs.
When squatting, pay attention to keeping your back straight, knees and toes in the same direction, do not buckle in, and at the same time inhale and squat, exhale and stand up. Squat training can help you build long and tight legs and full buttocks, while also increasing your body's metabolic rate and helping you burn fat. At first, you can do the squat with your bare hands, and then slowly increase the weight level after learning the standard movements.
Action 3: Bench press
The bench press is an exercise that works the pectoral muscles and shoulders, and it is also a very effective compound training movement. Bench press can be divided into flat bench press, incline bench press and incline bench press.
When performing the bench press, you need to keep your body in the correct position, starting with lying on a flat bench, holding the bar with both hands and arms straight.
Then, slowly bend your arms and push the bar above your chest until your elbows are fully extended. During the descent, you need to control your speed and slowly lower the barbell until your arms are close to straightening.
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