There may be a myriad of actions in one part that can be trained. So it is a bit difficult to pick 10 "best" training moves. But we still did it, every part, one action. We have selected 10 golden moves for fitness.
We recommend that no matter how your training plan changes, these 10 actions will always be in your training plan.
1: squat
If you give these 10 actions a new name, the squat should be the well-deserved No.1. This old-fashioned action is still the best move to increase leg muscles until now. Moreover, the squat can also train to our hips, as an important part of the body stability, it is self-evident to strengthen his meaning.
2: deadlift
Do you think that deadlift can only practice the back? It's not that simple. In addition to bombarding your back with a deadlift, he can stimulate the development of the hips more effectively (even stronger than the squat). He also promotes the release of hormone-related hormones due to too much muscle involved in deadlift. In other words, practicing hard pull, the whole body is strong!
3: Bench press
None of the bodybuilders aiming for muscle gain will place the bench press on the first action of the chest training day. For the shaping of the entire pectoralis major, bench press is the best action. And the weight of the bench press can even make your entire upper body muscles stimulate!
4: Recommend
For the three heads of the entire shoulder, the referral is undoubtedly the best performing action. Because he can stimulate your entire shoulder, you will need your three heads and waist to collaborate. If you only want to practice your shoulders, use a sitting position. And if you are interested in weightlifting, then you can try standing!
5: leaning over the boat
When doing this, pay attention to completely squeezing your back at the top of the action! The lower back, the deltoid muscles, and even the abdominal muscles will be trained! If you feel that your lower back is not strong enough, then it is not wrong to practice leaning over the boat. In the beginning, you can start from the boating on the Smith machine!
6: Pull-ups
As a rare self-weight action in these 10 movements, the pull-ups have an excellent advantage. As long as you can find a cross, you can do it! If you want better training, use wide distance! As a test of relative strength, you will find that many "muscle brawny" can't do a few standard pull-ups!
7: curling
In fact, the training of the two heads is such an action... The method of curling is really ever-changing, hammer, dumbbell, barbell, curved bar, priest 蹬... In essence, that is, from the action of curling, we got the steel The same huge biceps!
8: Three-armed flexion and extension
In fact, there has been a debate in the fitness session, that is, the wide bench press and the arm flexion and extension are better triceps training exercises. Our choice is arm flexion and extension! This is a classic self-weight training action. If you want to maximize the stimulation of the three heads, then it is important to choose this action.
9: Straight leg deadlift
What kind of action can be very good training to the muscles after the fetus? It may be that the straight leg is hard pulled, and this action can also be trained to the buttocks and lower back. In fact, as an unpopular muscle group, many people will ignore this action. But only when you do it, you will find out how amazing the straight leg deadlift brings to you.
10: Weightlifting
Although this action is unpopular, it still becomes the top 10 fitness moves. why? Because many of us don't care about the development of the calf. But a strong body, too weak calf not only does not look good on the body, but also affects the performance of the whole body because of the principle of the barrel! Do you practice calf? If you don't practice, practice now!
Essential Oil Set,Citinella Oil,Citrus Oil,Litsea Cubeba Berry Oil
Ji'An ZhongXiang Natural Plants Co.,Ltd. , https://www.jazxnaturaloils.com