How are standard fitness movements practiced?

Usually when you go to the gym, they have a coach to take them to do some sports, and you can learn from them when you first start.

I think there are a lot of applications now, and there will be a lot of tutorials, so you can refer to them.

Start with the basics, cooperate with the instructor's teaching, and practice slowly.

If you want to make your fitness movements very standard, the best way is to consult a fitness coach, sometimes your own blind exercise is harmful to the body.

Regarding the turtle back deadlift and other issues, deadlifts, squats, bench presses and other movements basically require the trunk to be in a neutral position, isolate the target muscles, feel the muscles contract, and control the trajectory of movement. Four words, fast stop slow and steady, quickly to complete the centripetal contraction, stop at the peak contraction position, slowly carry out centrifugal control, the whole movement trajectory should be stable, control, control, control.

You can learn anatomy, especially the anatomy of muscle movements, and pay close attention to your movements in the case of combining theory and feeling, and I believe you will make new discoveries. There is no absolute standard, not only because everyone's physique will be different, but also because of the development of fitness, in fact, there are still many areas that have not been systematically and scientifically studied and summarized, and many times it is just a summary of the training methods of many outstanding athletes.

First understand the muscle dissection, the brain thinks about the muscle form, and then looks for the feeling of force, the great god can only inspire you, not blindly listen.

If the daily diet is normal, this amount of protein is not much. The main action is to experience the force of the target muscles, and it is better to experience it with small weights, such as bench press, slow when lowering, feeling the chest pulling to both sides, focusing on the chest when getting up, and controlling the strength of the chest muscle bulge to push up. Of course, arm triangles will definitely be used in chest presses, just don't deliberately pay attention to their power.

Each coach's own movements are different. Because everyone's bone proportions and muscle attachment points are different, it is impossible for everyone to move the same. So when a coach says you're doing something wrong, it's not necessarily really wrong.

Maybe your flexibility and bones dictate that you can't be like him. High-level athletes also have their own movement characteristics, and if you change them, they won't do it. Then read the training points and meaning of each movement carefully.

The purpose of action training: to exercise the muscles of the lower limbs, the action route: up and down linear movement, the range of action:

Up to the knees slightly bent down to the thighs parallel to the ground, the essentials of the movement: feet shoulder-width apart, toes out, 11:05 direction. Tuck your abdomen and chest, keep your back straight, down to your thighs parallel to the ground or your knees slightly less than 90 degrees, your knees should not exceed your toes, and your knees should be slightly flexed, and your knees should not be overextended.

For example, if the same bench press is different, the distance between the hands is different, and it will involve the difference between chest training and arm training. Not only do you need to know which muscle this action is training, but also know why this action can train this muscle, how he uses this muscle, and how he reasoned backwards, mainly relying on mobilizing that target muscle to complete that action. Because there are many ways to combine muscles to accomplish the same goal (lifting the barbell), you need to actively mobilize the target muscles.

Once the muscle groups used are correct, posture will improve. In today's era of smartphones and digital cameras, the best way is to record your movements, record them from several angles, look at your movements, and analyze whether you rely on the correct muscle groups to do the movements.

Fitness training can be done in the following ways:

First, we should pay attention to aerobic exercise, which can improve the function of the heart and lungs, run for more than 30 minutes a day and run for more than 150 minutes a week. Pay attention to the fastest heart rate when running, which can reach more than 130 beats. This can effectively improve the metabolism of blood sugar, improve the metabolism of blood lipids, improve the function of the heart, and improve the function of the lungs.

Third, it is necessary to strengthen flexibility training, do stretching every day, let the muscles fully relax, and relieve muscle tension.

Exercise some aerobic exercises, and avoid too strenuous or long movements when exercising. Choosing the right exercise method can benefit your physical and mental health, and can also reduce the occurrence of diseases, if the exercise method is not correct, it may affect your joints and bones.

Aerobic exercise usually includes swimming, running and cycling, etc., by doing some aerobic exercise, you can enhance your own physique, but also promote physical and mental health, reduce the invasion of viruses, form a cold, exercise needs to persist for a long time, if three days of fishing and two days of drying nets, can not play a role in strengthening the body, do 40 minutes a day to bury to physical exercise, can relieve the pressure of life and work, but also make the body and mind light, reduce the occurrence of chronic diseases such as hypertension and hyperlipidemia.

If you do high-intensity exercise during exercise, it may be accompanied by wear and tear of the joints, such as often doing some short-key slippery dust running and other sports, which will cause inflammation and infection of the joints in the knee area, and will also be accompanied by soft tissue damage, and in severe cases, it will cause fluid accumulation. For the case of weak body, you need to do more aerobic exercises, which can exercise the muscles and abdominal muscles of the body, and you can also do some yoga exercises to relieve anxiety.

When exercising, you also need to achieve meat and vegetarian nutrition, choose some protein-rich foods comprehensively, and avoid eating some high-fat foods regularly, which may cause obesity.

For the first question, I don't think it's advisable to force exercise. Fitness should be laughing voluntary, because it can only be persisted with under one's own will. If forced, it can trigger boredom and slow down the pace of progress.

For the second question, everyone's physique is different, so it's important to choose a fitness method that suits you. If you are a newbie, then it is advisable to start with simple and easy exercises. For example, a light form of training such as walking for 30 minutes a day, jogging, or yoga.

These can increase stamina and flexibility, laying the foundation for later fitness. When you start to increase muscle mass and strength, you can consider more weight training such as weightlifting, dumbbell exercises, etc. These exercises strengthen the muscles, bones, and cardiovascular system, as well as boost metabolism to help maintain good health.

Of course, it's best to combine aerobic exercise, such as running or swimming, to improve cardiorespiratory fitness and reduce body fat content. Ultimately, it is important to choose a fitness regimen that suits you and exercise every day to achieve the desired results.

In conclusion, fitness is a personal choice and should not be forced. Choosing a workout that works for you, and sticking to it, can ultimately lead to many health benefits.