What are the compound movements of the three items? How to improve the level of training, these three points should be kept in mind
Our regular strength training friends know that the three most obvious exercises for our training are: squat, deadlift and bench press. They are the most classic golden movements in strength training. Improve their training level, Fitness friends will receive efficient returns. How to maximize their efficiency, you must improve their training level, 3 points can help you.
First, let's take a look at these three sports.
The squat is a typical compound movement for bodybuilders. During the movement, the hip and knee joints are well stimulated, and their range of motion is improved as the muscles contract. At the same time, it increases the stimulation of muscle groups such as thighs, buttocks, abdomen, etc., and improves their flexibility and coordination. After each resistance training, muscles need a lot of energy to repair muscle fibers and help you consume calories in your body. Fat loss is very effective, and it will also improve the explosive power of body movement.
Deadlift is the ace movement for core muscle group training. Its movements are relatively standard. Barbells, dumbbells and even equipment are often used to complete the movements. As long as you understand the traditional deadlift method, other movement methods will be understood because of their movement principles. It's the same, it's all about flexing the hips.
The bench press exercise is a training for the overall strength of the upper body muscles and core muscle groups. Doing a standard bench press exercise will involve the exercise of the chest muscles, the anterior deltoid muscle, and the triceps of the upper arm, involving small muscle groups such as the wrist. , The exercise of the elbow allows us to strengthen the training of small muscle groups while training large muscle groups.
How to improve the training level of these 3 major movements?
- Constantly impact your own weight during training
Muscles are destroyed during training, and then through nutrition and rest, muscle growth can be achieved. As muscle content increases, muscle strength also increases. To increase muscle strength, we must continue to increase the weight, but it must be done in a safe situation and must be protected by a partner. When deadlifting, squatting and bench press increase the weight, the deadlift is the least dangerous. , Squats and bench presses need to be protected by the Smith Fixture in order to break through themselves and improve their weight-bearing limit.
- Carry out light weight training exercises in training to improve exercise endurance
Just mentioned above, using heavy weights can improve our training level, so light weight training is also very important, we need to rely on small weights to warm up before exercising, so that the body adapts to weight training, and then starting heavy weight training will not caused bodily harm.
- Improve the training of auxiliary muscle groups in training
If you want to completely improve the strength of squat, deadlift and bench press, it is far from enough to only train large muscle groups. If you want to improve the training level as a whole, you must strengthen the training of auxiliary muscle groups. In fact, this is A chain reaction, you want to make your chest muscles more developed, but the shoulder strength is not enough, which requires strengthening the shoulder muscle strength in order to carry out the strength training of the chest muscles, so it is very important to strengthen the auxiliary muscles.
Friends, through the explanation of the editor, I have a basic understanding of deadlift, squat and bench press, and I hope to use their knowledge in practical exercises to improve the training level of these three movements.