Fitness action essentials, the five basic movements of fitness

The five basic movements of fitness are squats, bench presses, deadlifts, etc.

1. Squat: Squat refers to squatting slowly down with both hands in a fist with both legs apart, and then slowly getting up. Squats are one of the most important basic movements in fitness exercises, strengthening the thigh muscles and increasing core strength and flexibility.

At the same time, squats can also promote calorie burning, making your figure fuller and healthier.

2. Bench press: Bench press refers to the use of pectoral muscles, triceps, shoulder muscles and other muscles to press the barbell upwards. Bench press works the chest and triceps muscles and improves stability in the shoulders and arms.

Especially in men's fitness, the bench press is considered a "great exercise" and has quickly become one of the favorite fitness movements for many men.

3. Deadlift: Deadlift is an important strength training that mainly exercises back muscles, hips, legs and core strength. Deadlifting can improve the body's endurance, strength, explosiveness and stability, and can promote the secretion of hormones in the body, further enhancing muscle growth and physical health.

4. Pull-ups: Pull-ups are an important action to train the back and biceps, especially suitable for men to exercise the muscles of the upper body and arms. In pull-ups, the human body requires extreme muscle strength and endurance, so slowing down is a very challenging exercise.

With multiple intensive trainings, you can strengthen your muscle fibers, increase muscle mass, and further improve your body's health.

5. Sit-ups: Sit-ups are a basic movement to develop core muscles. By doing sit-ups every day, you can strengthen your abdominal, lower back, and hip muscles, improving your body's stability and balance.

Sit-ups can also boost metabolism, help the body burn fat, and improve the body's health.

The five basic movements of fitness are one of the important means to promote physical health and body fitness, which can strengthen muscles, improve endurance, balance and stability, and help fat consumption and metabolism to proceed quickly.

Introduction to Fitness

Fitness is a form of exercise that enhances the body, improves physical fitness, shapes the body, and achieves the purpose of maintaining health, beautifying the body, and improving the quality of life through a series of exercises, exercises and training. Fitness can include various types of exercises, such as cardio, strength training, stretching, etc.

The purpose of fitness is to help people stay healthy, improve their physical condition, and promote the overall development of physical function and mental health. The benefits of fitness include boosting cardiorespiratory function and blood circulation, improving energy and endurance, lowering blood pressure, blood sugar and cholesterol, improving sleep problems, relieving stress and anxiety, and more.

There are many ways to exercise, including exercise equipment, free weights, modified dance, yoga, Pilates, aerobics, etc., and the effect of different methods on the body is also different. It is worth noting that no matter what kind of fitness you have, you need to master the correct posture and technique, and the intensity of exercise also needs to vary from person to person.

The squat is an essential part of the initial training and works your lower body muscles: in the calves, limbs, hips and hamstrings. If the squat is not done correctly, it can lead to strains and damage to the muscle parts.

Feet shoulder-width apart and hands on chest with proper balance.

Many people will ignore this movement, thinking that this movement is not necessary, and lunge squats can exercise your muscle balance. Make sure that your knee joint at the low level does not touch the ground, and the joint at the high level is the same as your hip. The plank is a high-intensity exercise, and it is also a full-body exercise that works the core muscles.

When we do planks, we often have irregular movements due to physical exhaustion, and the most common mistake we make is a curvature of the spine or a sinking pelvis. This is a mistake in the movement, and if not corrected, it will cause a series of maladaptive symptoms such as muscle soreness.