What is the best strength training for the early stage of fitness?

The deadlift is divided into flexed leg deadlift and straight-leg deadlift, as well as Romanian deadlift, sumo deadlift, etc., the curl leg deadlift is mainly used to exercise the lower back, that is, the erector spinae, and the straight-leg deadlift mainly exercises the biceps femoris, but it also involves the gluteal muscles and erector spinae. Basic movements: 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, hold your chest and back tight, raise your hips, and lean your upper body 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. As with the previous workouts, pay attention to the movement norms and the weight should be moderate.

Needless to say, the benefits of the squat are just the things that novices need to pay attention to when practicing squats. Since novices do not understand the movements thoroughly enough, and the feeling of synergizing the muscles in the process of completing the movements is not proficient enough, it is recommended to use the Smith rack to do squats and wait until they are proficient before doing free squats. The Smith squat is equivalent to someone protecting you at all times, so the error tolerance rate of this movement is also higher.

In addition, according to your description, your weight is also a little overweight, so you can also lean your body back slightly when doing squats with a smith rack, so that the force on your knees can also be appropriately reduced when squatting, so as to achieve the purpose of protecting your knees.

I think it is more appropriate to do squats, deadlifts, pull-ups or pull-downs at the beginning of fitness, but you should adjust the strength according to your own situation, and you must not do weights as soon as you come up. ‍‍

Simple strength training, deadlift, bench press, squat, these 3 are classic fitness movements that can be practiced to most parts. If you are a novice, you must do what you can, don't be overly superstitious about weight and quantity, and then increase it after getting used to the light weight.

At the beginning, you can try bodyweight squats and ordinary dumbbell pulls to do simple training, and then slowly increase them in the later stage.

For novices, presses, squats, deadlifts, these movements are essential, but it is best to consult a fitness coach and ask the coach to guide before doing these exercises, otherwise it is easy to hurt the body.

For beginners, you can arrange a training frequency of 3-5 times a week, and the best reference plan is to choose large muscle groups for exercise, which can better improve efficiency, because large machine groups are the most important areas of the standard body, and they are very efficient at burning fat, which can allow you to avoid rebounding after a **.

Try to do as much aerobic training as possible. For example, squats. Sit-ups, push-ups and the like.

Generally, people with large body weight are basically accompanied by more muscle content, which is obviously reflected in the lower limbs, because of the weight of the body, your muscles will also be forced to grow, otherwise you will not be able to support your daily life, such as walking, going upstairs, squatting and other actions, which are basically completed by the legs.

It is best to do some aerobic exercise at the beginning of fitness to increase your physical fitness and cultivate your fitness habits.

Summary. If you want to work out and only train strength, you must first know your training goals, and then determine the training method according to your actual situation. Fitness only exercises strength, and the most commonly used fitness movements such as squats, pull-ups, push-ups, squats, planks, etc., are commonly used fitness movements, and they are all able to exercise the muscles of the legs, back and abdomen, so as to achieve the effect of strengthening muscles.

In addition, if you want to achieve better results, you can use different weights during training, such as using barbells, dumbbells, water bottles, etc., or use training machines. To sum up, fitness only exercises strength, and the most commonly used fitness movements are squats, pull-ups, push-ups, squats, planks, etc., which are all fitness movements that can achieve certain results, so you can choose according to your actual situation.

If you want to get fit, you only need to train strength, what fitness movements are good.

If you want to work out and only train strength, you must first know your training goals, and then determine the training method according to your actual situation. Fitness only exercises strength, and the most commonly used fitness movements such as squats, pull-ups, push-ups, squats, planks, etc., are commonly used fitness movements, and they are all able to exercise the muscles of the legs, back and abdomen, so as to achieve the effect of strengthening muscles. In addition, if you want to achieve better results, you can use different weights during training, such as using barbells, dumbbells, water bottles, etc., or using a training machine jujube, etc.

To sum up, fitness only exercises strength, and the most commonly used fitness movements are squats, pull-ups, push-ups, squats, flat flat board support, etc., which are all fitness movements that can achieve certain effects, so you can choose according to your actual situation.

Is it okay to just do push-ups.

It is recommended to drink protein powder with other training.

If you want to get fit, you only need to train strength, what fitness movements are good.

Hello, if you want to get fit only to train strength, the best fitness movements are the following:1Push-ups:

Push-ups are a powerful workout that effectively works the pectorals, shoulders, and triceps. 2.Dumbbell press:

The dumbbell press is a very effective strength workout that works the pectorals, shoulders, and triceps. or blind 3Drop-down:

Pulldowns are an effective form of strength training that works the back muscles, especially the shoulder blade muscles. 4.Squats:

Squats are an effective strength workout that works the leg muscles, especially the thigh muscles. 5.Pull-ups:

Pull-ups are an effective form of strength training that works the abs, shoulders, and back muscles. 6.Prone support:

Prone pushes are an effective form of strength training that works the abs, biceps, and shoulder muscles. 7.Deadlift:

The deadlift is an effective force-state rubber workout that works the back muscles, especially the shoulder blade muscles. 8.Plank:

Plank is an effective strength workout that works the abs, shoulders, and back muscles. 9.Prone leg raises:

Prone leg press is an effective strength workout that works your abs, leg muscles, and glute muscles. 10.Tensioner:

A tension machine is an effective strength training that works the back muscles, especially the shoulder blades. In short, the above fitness movements can effectively build strength, and you can choose the appropriate movements for training according to your actual situation. Hope this helps<>

1. Replenish carbohydrates in time after training, if you have just had a very intense training, then you should supplement carbohydrates in time. 2. Pay attention to protein supplementation after exercise, and ingest high-quality protein in the diet after exercise, which can provide raw materials for injured muscle fibers to grow again.

Pay attention to muscle strength, do stretching exercises, but also do warm-up exercises, when Jiankailiang trains, you must cooperate with breathing, pay attention to the standard of movements, and Sun Hunger has a training plan. Breadth.

The relaxation aspect should be emphasized, otherwise it may make a person's muscles particularly tight and also make a person feel the muscles squeezed in life.

I think you should pay attention to the stretching after training, otherwise your body may feel very tired and you will not be able to get up tomorrow morning.

<> strength training includes planks, crunches, supine leg presses, push-ups, standing dumbbell flat presses, barbell hip bridges, sit-ups, pulling pullers, frog jumps, running, lying down and balancing both ends, etc.

1. Plank: When doing plank movements, your hands are slightly wider than your shoulders, pay attention to tightening your hips, don't warp or collapse. The chin is slightly tense, the head is in a straight line with the body, look at the floor, and concentrate without raising or shrinking the head.

2. Abdominal curl: The abdominal curl is to bend one's own spine, keep the body curled, the upper back is slightly raised, and the lower back is still close to the ground when you get up.

3. Supine leg press: When doing supine leg presses, lie flat on the ground or yoga mat, keep your body stable with both hands, lift your legs 90 degrees, and choose straight or bent legs according to your personal situation. When training, pay attention to the back should be as close to the ground as possible, otherwise it is easy to hurt the back.

4. Push-ups: Push-ups are a very common action in our daily life, but they are also a very good set of movements for strength training. Although the action is not difficult, but to do the standard to achieve the effect of fitness exercise, we are more imitating the common standard push-ups, one-handed push-ups, jumping push-ups, etc.

5. Standing dumbbell lift: Standing dumbbell flat lift can be completed by front flat lift or side flat lift. In the beginning we stood on the ground, holding dumbbells with both hands and naturally relaxing at our sides.

Once adjusted, use your hands so that they can be raised flat upwards until your arms are parallel to the ground and your hands are straight. Then lower your arms and start again.

6. Barbell Hip Bridge: The upgraded version of the Glute Bridge, lie flat on the mat, roll the barbell above the trainer's iliacium, bend the knees at 90 degrees, step on the front of the pad with the soles of both feet, firmly hold the barbell rod with both hands, and hold the width of the shoulders. Tighten your hips and raise your waist, use two anterior superior iliac spines to clamp the barbell bar to make it jack up, form a straight line, count to 5 at the highest point, and then slowly lower it as a movement.

It is recommended to wrap sponge foam around the middle of the barbell bar to reduce the pressure on the body of the bar.