What movements are essential for men who want to do powerlifting well?

Movements such as squats are essential, as are push-ups, because leg strength and arm strength are the basis for good strength.

In order to do powerlifting well, it is important to practice arm strength, and in addition to practicing barbells every day, pull-ups are also a must. In addition, you should also pay attention to stretching squats to strengthen the explosive power of leg muscles and facilitate lifting. Usually pay attention to adjust your breathing and cooperate with the pauses during powerlifts.

If you want to do a good powerlift, you should pay attention to cultivating the strength of the back muscles, and you can do some weight-bearing squats and sumo deadlift training to improve your strength.

To practice powerlifting, special attention should be paid to the strength of the erector spinae. So it is essential to practice micro-squat barbells.

How do men practice arm strength at home? Here are a few recommended exercises to exercise at home to also build arm strength.

1. Arm wrapping. The arm wrap is very simple, you don't need to use equipment, you don't have to go to the gym to workout. Anytime, anywhere in a fragmented time, this movement can be used to work the shoulders and upper back.

It's also very simple. Stand upright with your arms stretched sideways, parallel to the ground. Rotate your arms in one direction, like drawing circles with your fingers.

Repeat this 30 times, then switch the direction of the circle. This action can be done in 3 sets.

2. Push-ups. Push-ups are also very easy and you don't have to go to the gym to exercise. It can be done anytime and anywhere in fragmented time, and this movement can exercise the shoulders, chest, and biceps.

And it can be in a variety of positions, and you can also increase the weight to increase the effect of push-up exercises. It's also very simple. Get into the position of the plank.

It is also possible to kneel on the ground. Press your body towards the ground, without touching the ground, and push up. Repeat this action 30 times for 3 sets.

3. Flat lift in front. The front lift is also very simple, and you don't need to go to the gym to exercise. It can be done anytime and anywhere in a fragmented time, and this movement can exercise the shoulders and biceps.

It's also very simple. Stand upright with your hands at your sides parallel to the ground and reach high. Repeat this action 30 times for 3 sets.

If you have strong arm strength, you can add a dumbbell.

Arm strength training is mainly to exercise the biceps and triceps. The biceps brachii of the arm can be exercised by lifting a bucket. Just add water or other objects to the bucket to increase the weight of the bucket, and then do curls to exercise the biceps of the arm.

Narrow push-ups for triceps are fine.

Exercise method: biceps: dumbbell single-arm curls, curls (6 groups each) Triceps: 3 to 8 sets of narrow push-ups, about 10 to 15 in each group.

In bodybuilding theory, RM is used to indicate the highest number of repetitions that can be done consecutively for a certain load. For example, if a practitioner can only lift a weight 5 times in a row, then the weight is 5RM. Beginners can increase the weight of the bucket to a load of 8 to 12 RM, and make about 8 to 12 per set.

Each group should rest for no more than one minute, and each movement should be rested for no more than 2 minutes.

If you want to be a tough guy, you definitely need to build muscle through strength training, but how to complete strength training to achieve better results? Today we will introduce these 3 actions to you.

1 .Push-ups: 35 pcs.

With 35 high-quality push-ups in a row, you can adapt and improve your muscle strength. This can be achieved by tightening the kernel and pressing against the chin.

We have found that partners around the age of 20 can completely improve their strength and muscular dimension, with only a need for proper strength training in a short period of time by wearing a belt. However, we still need to think carefully about what our long-term goals are.

However, if you don't follow the right training methods and treat training as a recreational method, then you can easily get injured. At the same time, if you just want to complete these training data, putting aside high-quality training standards, clear thinking will make it easier for you to become a strength trainer. In addition, it will provide new ideas for training.

2 .Barbell squat: Complete at least 6 reps with your own body weight.

Whether you're doing a pre-neck squat or a post-neck squat, whatever the variant, if a group can't complete six weighted squats, then you still have a lot to improve.

It doesn't matter if you weigh or if you're big enough, it's a fair standard. It may seem that a person weighing 60 kg is more likely to achieve this than a partner weighing 90 kg, but before you can achieve this, you need to increase strength or lose body fat.

If you're big and heavy, you'd better be strong enough to fit your barbell load. If you can't, you also need to ask yourself why.

3 .Parallel bars arm flexion and extension: 12 times.

If you don't have the right and stable posture when you do the 12 arm curls, you need to get stronger. If your shoulders are in the right position, your elbows shouldn't stop at 90 degrees.

Many people think that if you lower it any lower, your elbow will feel uncomfortable and cause chronic pain. But in fact, if we don't do the whole exercise, it's more likely to cause chronic pain, so we should do the whole exercise.

Remember, strength training and accomplishing a goal with a large weight can be a hobby, but not required. The aim is to find a more appropriate training method and combine it with real life so that training can make life better.

The way to increase strength is to do push-ups, three sets twice a day (morning and evening) each time, each group increases according to its own situation, and it will have a good effect if you stick to it for a period of time.

Add barbell weights, barbell deadlifts, leg curls, barbell squats, dumbbell presses, weighted squats, lunge squats, box jumps, etc.

1.Push-up.

You can improve your core strength.

2.Pull-up.

On top of the horizontal bar, pull the horizontal bar with your hand and use the strength of your arm to move your whole body upward, which is very helpful for the strength of your arm.

3.Lift the barbell.

The exercise is the core strength of the human body, and this exercise has high requirements for the physical state of the person, and has certain requirements for the coordination and strength of the body, which is very helpful to improve the core strength of the person.

4.Leapfrog. This exercise not only strengthens the legs, but also exercises your coordination and abdominal strength, which is very helpful for improving your strength.

First, you can lift a stick and turn it around your body in a circle, which will help stretch your arms. Secondly, it is okay to do more leg loops and jog for short periods of time.

Push-up. Push-ups work the muscles throughout the body, especially in the back. Long-term exercise can improve fitness results.

The first warm-up action stretching action, don't miss it, after stretching the muscles, you will find that the strength training is very effective, the second point of the muscles and bones must be opened, this warm-up exercise must master the skills, so as to improve the whole exercise effect.

Push-ups should be the first choice, because push-ups can effectively exercise the biceps and triceps, and the training effect of these two muscle groups is very good, which can make the arms thicker.

Boys who want to train their big arms can do these movements: barbell curls, straight arm presses, bench presses, parallel bar arm flexions, etc. When doing these movements, you can exercise in the gym and pay attention to your diet to achieve good results.

Many boys want to practice the "unicorn arm", so they usually have to exercise more, among which the dumbbell bench press is a good way to exercise, you can use a flat lying posture, so that the palms are opposite, you can achieve the effect of exercising the biceps.

First of all, the first action is to raise the dumb finger to the bell of this action, through this action can strengthen the strength of your arms and chest, make you become very powerful, very strong like a bear, the second action is this kind of leg lifting socks slide, through such a lifting action, you can make your body become very burly and handsome, charming.

A boy who insists on doing push-ups will make himself stronger, because his abdominal muscles are more obvious than before the bad spring, and they look more manly and attractive.

Boys can forge pull-ups, first keep their hands slightly wider than their shoulders, hold the horizontal bar, straighten the arms vertically, tighten the hips, keep the back straight with the body, tighten the chest and tense, pull the body up, pull up to the clavicle to the horizontal bar of the comic position, hold for a second, in the slow down, pull-ups are a multi-part muscle group exercise, such as deltoids, biceps, pecs, abdominal muscles, etc.

You can do planks, push-ups, pull-ups, dumbbell presses, supine birds, dumbbell rows, weighted squats, etc.

How do guys make themselves strong? 4 fitness movements, insist on practicing rock model Zen every day, and increase the charm of men.

Sit-ups, push-ups, swimming, etc. Sit-ups work the arm muscles. Push-ups strengthen the deltoid muscles. Swimming, on the other hand, can also burn excess fat, allowing the body to regulate its temperature. In this way, you can adapt to different temperatures and regulate your body temperature when you are in love.