May I ask, how to practice deadlifts, squats, bench presses, presses, pull ups???

1. Deadlift.

a. Straight-legged deadlift.

1. The feet are open, slightly narrower than the shoulders; Bend forward, not your knees. Use both hands to hold the bar, the grip distance is the same shoulder width in front of the body, or you can hold a pair of dumbbells with both hands, do not bow your head.

2. Bend your knees forward with your knees straight and your body parallel to the ground, then contract your lower back muscles, push your spine forward, and pull up the barbell into a starting position. During the lifting and reduction process, the waist should be tightened, and the chest should not be arched.

b. Bend the leg and pull deadly.

1. Stand with your feet in a figure-eight shape, bend your knees in front of the barbell, hold the barbell with both hands, hold the barbell about shoulder width or broad shoulders, raise your head slightly, straighten your chest and back, tilt your hips, and lean forward about 45 degrees. The leg muscles stretch their knees hard to lift the bell, and stop for a while. Then bend the knees and slowly descend to reduce.

To improve the effectiveness of the exercise, lower the bar with your knees bent so that it does not touch the ground.

2. When pulling to the highest point, abduct your shoulders as much as possible, raise your head and chest, and stop for 3 seconds. Revert, repeat.

2. Squats. 1. Raise your head, chest and waist, and your back is straight, but not overextended. After the shoulder blades are contracted, place the horizontal bar on the raised trapezius and deltoid muscles to adjust the balance. The weight of the barbell is divided between four points, with the trapezius muscles carrying the vast majority of the weight.

After carrying the barbell, adjust the position of your feet. The feet should be shoulder-width apart, and the feet should be in a natural position at an angle of 30 to 45 degrees.

2. Inhale deeply and slowly bend your knees to control the squat. Squat in the direction of your knees and toes, until your thighs are parallel to the ground or slightly below your knees.

3. Squat. The most valuable squat workout is the squat phase, where the focus is on the legs, exhaling with all the force on the legs. To lift your head, imagine pushing your legs so that your head can be pushed up, rather than lifting your hips first and then straightening your waist.

Keep your center of gravity stable and your feet can't move during the whole squatting process.

3. Bench press. On a supine bench, your legs are bent at your knees, your feet are on the ground, your hands are holding the barbell slightly wider than your shoulders, your arms are straight, and your head and neck are straight. Inhale and slowly lower the barbell to your chest. When the barbell is gently touching your chest, push the bar up again and exhale at the same time.

Fourth, the recommendation. 1. Preparation: With your back straight, sit on the bench, grasp the dumbbells with your forehand and raise them to the sides of your shoulders, palms forward.

2. Action: Inhale and push the dumbbell vertically upward.

3. End: Exhale when the action is completed.

5. Pull-ups.

1. Starting posture: Hold the horizontal bar with both hands at a wide grip distance (palm forward), slightly wider than the shoulders, feet off the ground, and arms naturally hanging down and straightening.

2. Action process: Pull the body up with the contraction force of the latissimus dorsi, pause slightly when the chin exceeds the horizontal bar, and stand still for one second to completely contract the latissimus dorsi. Then gradually relax the latissimus dorsi and allow the body to descend slowly until it is back to full sagging, and repeat.

You can bend your knees and cross your calves back to lean back slightly, which can better exercise your back muscles.

3. Breathing method: inhale when the body pulls up, and exhale when it sags.

4. Points to note: When pulling up, focus on the latissimus dorsi, pull the body as high as possible, and don't let the body swing. Keep your feet out of touch with the ground when sagging. It can be weighted by hooking a barbell plate on the waist.

Today the fan asked, he said, can you practice the three major movements alone, I know that many people want to practice the three major events because they want to compare with their friends, I am strong or you are strong, I have three key points to answer this question, the first I want to ask you, how do you calculate the movements of the three major events For example, squats, when many people participate in the competition, their squats are medium or low bar squats, because you can take heavier.

However, you count the high bar, the front bar, the single foot is also a squat, but do you count this as the three major items, bench press you have a normal wide grip, bench press, but a flat grip and a narrow grip are also counted, deadlift, if you do sumo deadlifts when you compete, but normal deadlifts, wide-grip deadlifts, deadlifts from a relatively low position, high positions, this is also a three-event action.

If you only do the action of the game, I don't recommend this method, if you only do the action of the game, three movements, you keep doing the same action, so the risk of injury is higher, and the nervous system is also more difficult to recover, so my suggestion is that you can do the three major movements, but there must be variations.

Maybe you do high barbell squats all around, you do it all around, you do it in front of you all around, you can do it, but you will improve your squats, if you look at the strongest people in the world, their exercise plans, there are also different movements in it, not only the movements of the three major competitions, the second point is that you have to consider your small muscles, whether they are strong enough.

A lot of people don't have enough fibers under their hamstrings, so they do squats for a few weeks, and his knees start to hurt, some people don't have enough small muscles in their shoulders, so they do a lot of bench presses, and some people have problems with their elbows when they bench press, and it's possible that the short head of the biceps is weaker.

This point is also different for different countries, different gym cultures, more European and American coaches, practice more different movements, but more Russian coaches, recommend less movements, they do three major events plus maybe two or three months of other movements, these coaches have strong athletes, so they all have effects.

Strength training is a relatively long process, the strongest person in the world is not a young man, he is thirty-thirty-five years old because he has practiced for many years, and you will know your own body completely for many years, I hope you can try different methods and see which one works for you.

No way. If you do an action for a long time, you will encounter a bottleneck when you reach a certain level, and the progress will be very slow, resulting in poor fitness results.

It's okay, but it's not comprehensive, you can't exercise good-looking muscles, and it is possible that because you only do these three movements or some actions for a long time, you can only exercise to some specific positions, and other positions are not well exercised.

Of course not, because these are very basic things. However, it's not that these are useless, it's just that the effect is not so good, in fact, you can add some aerobic exercise on top of these, hoping to get a better exercise.

Deadlift: Deadlift is a kind of weight-bearing training, which is divided into two types: leg curl deadlift and straight leg deadlift, leg curl deadlift is mainly used to exercise the lower back, that is, the erector spinae, and straight-leg deadlift mainly exercises the biceps femoris, but it also involves the gluteal muscles and erector spinae. The traditional deadlift, which refers to the leg bending deadlift, is one of the events of the World Powerlifting Championships.

Squats: Squats are the trump card movements for training the thighs. And the squat happens to be the action that requires a large lung capacity and a strong heart the most.

In addition, insisting on doing it will also play a leading role. The standard for squats is that the lower back is kept straight and the hips are lower than the knees. Incorrect technical movements can cause damage to the knee joint.

Bench press: Bench press is the abbreviation of supine bench press, also known as bench press or bench press, which mainly trains pectoralis major, pectoralis minor muscle, deltoid anterior bundle, triceps brachii and elbow muscles, as well as serratus anterior, biceps, coracobrachii and forearm muscles. Bench press involves a lot of flesh and bones, especially for the development of upper limb extensors and pectoralis major muscles, which is incomparable to other movements (except push-ups), and is also a prescribed movement in powerlifting competitions.

Press: The press is mainly a dumbbell press, which works the deltoid muscles, especially the middle of the muscle, as well as the upper trapezius muscles, serratus anterior and triceps.

Pull-ups: Pull-ups are one of the test options for the physical education high school entrance examination and high school sports examination, which mainly tests the development level of upper limb muscle strength, is a test item of male upper limb strength, and is a hanging strength exercise for one's own strength to overcome one's own gravity. It is the most basic way to exercise the back, and it is also one of the important reference standards and items to measure men's physique.

Squats, deadlifts, and bench presses are all movements that exercise large muscle groups, in order to ensure that the training effect is best separated, and the upper and lower limbs must be practiced separately, so as to ensure that each training is in the best state to achieve the effect, the following is a little personal advice, in this order to contact you:

Monday: Deadlift – Pull-ups – Barbell Row – Core Training – (Biceps before core training if you have spare strength).

Tuesday: Closed.

Wednesday: Lungal Squat – Squat – Core Training.

Thursday: Closed.

Friday: Bench press (barbell dumbbell optional) - dumbbell bird - parallel bar curl arm extension - core training - (if you have spare strength, you can add a high pulldown after the parallel bar curl arm extension or dumbbell bird back pectoral exercises).

Saturday: Closed.

Sunday: Cardio + Core Training.

The core idea of modern powerlifting is to increase the weight of lifting as much as possible without greatly increasing the core strength, so it is different from the traditional way in terms of movement.

Powerlifting squats do not require squatting to the end, only requiring the thighs to be below the level. Generally, a wide standing distance is used, on the one hand, to reduce the working distance, and on the other hand, it is conducive to the thighs and buttocks to exert force. It also allows the use of a squat vest to immobilize the upper body and waist.

These are not allowed in classical powerlifts, so the squat difficulty of modern powerlifts is greatly reduced.

There is no bench press in classical powerlifting, but there is a difference between the bench press in modern powerlifting and the bench press in bodybuilding. The bench press for bodybuilding generally lowers the bar to the upper chest, while the bench press for powerlifting lowers the bar to the thickest part of the lower chest while arching the back as much as possible, for the same reasons as squats. In addition, the bench press rules vary from organization to organization, and most of them have quite loose rules, such as allowing the bar to be pushed up when the elbow joint is lowered at a right angle, allowing the assistant to perform a supportive boost at this point, and not performing a drug test.

Bench press vests are allowed in all organizations.

There is also a difference between the deadlift and the classical powerlift in modern powerlifting, which allows the use of a wide standing distance and a deadlift vest. Many organizations allow the use of power bands, and some allow the barbell to be pulled up from a table at a certain height.