Which muscle groups do we usually train?

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Everything has a first time. Many men are confused when they go to the gym for the first time: what to practice? How to practice? Of course, you can ask a fitness trainer. However, before entering the gym, understand the basic muscle groups and exercise methods of the body, at least not so confused and helpless, it can also help you make a better fitness plan.

Which muscle groups do you usually train in fitness?

First, Chest

Chest muscles mainly include pectoralis major and pectoralis minor. Pectoral muscle fitness is an important symbol of bodybuilding, but excessive development of the chest will give people the visual feeling of being slumped and bloated, which is not beautiful. A well-built chest should be full and firm, and the upper, middle, lower, lateral and middle grooves of the chest should be developed. The most effective way to train the chest is to use dumbbells to do the lying down bird, the reclining bird, the flat bench press and the reclining bench press; you can also do the barbell bench press (practice the whole pectoralis major and middle chest); Push (lying on a flat bench with an upward slope of 30 to 45 degrees to push the barbell vertically upwards mainly to train the upper chest); Decline bench press (lying on a flat bench with a downward slope of 20 to 40 degrees to push the barbell vertically upwards, mainly for exercise Lower pectoral muscles), plus dumbbell reclining birds, butterfly clip chest, push-ups, etc. Do 3-5 sets of each movement of 8-12 reps per set.

Second, the back

The dorsal muscles are complex, the most important being the latissimus dorsi, trapezius, rhomboid and so on. Dumbbell exercises for the back mainly include deadlifts, bent over dumbbell rowing, one-handed dumbbell rowing, dumbbell bent over birds and pull-ups.

1. Deadlift is one of the classic compound training movements in the World Strength Championships. It is a basic movement for exercising the back muscles, and almost mobilizes the muscles of the whole body to participate in the movement.
2. Bent over dumbbell rowing mainly strengthens the latissimus dorsi, which has a significant effect on increasing the thickness of the back. As the strength increases, one-handed dumbbell rowing can be used to strengthen the back muscles with a larger load and a wider range of motion stimulation.
3. Dumbbell leaning over the bird has a significant effect on increasing the width of the back, outlining the outline of the back muscles, and also has a good exercise effect on other muscles of the back.
4. The pull-up is one of the classic movements to exercise the back muscles. The medium-grip pull-up increases the thickness of the back, and the wide-grip pull-up can increase the width of the back.

Third, the buttocks

The gluteus maximus is the largest muscle with excellent fat-burning ability. Good training of the gluteus medius can set off the length of the legs. There are two basic movements for hip training.

1. Weight-bearing squat action: place the barbell on the squat rack, add appropriate weight, bend your head under the barbell, place the bar on the back of your neck and shoulders, find a comfortable position with both hands to hold the crossbar to keep it balance. Slowly bend your knees and squat down to the lowest point, keeping your torso upright, then stand up.
2. Leapfrogging Action: The feet are separated into a half squat, the upper body is slightly forward, and the arms are in a preparatory position behind the body. Push and stretch both legs hard, fully straighten the three joints of the hip, knee and ankle, and at the same time swing the arms forward quickly, the body jumps forward and upward, and then use the soles of the feet to flex the knees to cushion, and put the arms into a preparatory position.

Fourth, the abdomen

The abdominal muscles are very important. Strong abdominal muscles and related core muscles can not only protect the body, but also grace the posture.

1. Sit-ups Lie flat on the ground, feet on the ground, knees bent, hands interlaced in front of your chest. Ask someone to stabilize your feet or place heavy objects on them. When you’re ready, start doing crunches, lifting your lower back and shoulder blades up off the floor. Take care to keep your back straight (don’t bend over) during this process. You can then return to your original flat lying position. Repeat the above process to continue practicing.
2. Crunches: Lie flat on the ground (you can use/without a mat according to your own habits), put your hands on your chest or lightly beside your temples (be careful not to put your hands behind your head to avoid hurting your cervical spine), bend your knees. When you’re ready, start using your abdominal muscles to pull your shoulders toward your knees.
3. Legs

Legs are the most fat-burning muscle group in the body. The quadriceps is the strongest muscle in the body, and the calf gastrocnemius is the second strongest.

1. Standing Back Bend The Leg Curl machine lets you lift weights with your ankles and exercise your entire leg. Start off with a weight you can lift for about 10 repetitions. Tie the tension cord around your ankle and place your hand on the support bar. Bend your knees and move your heels toward your hips to lift the weight, then return to the starting position with your legs straight. Repeat 3 sets of 10 to 12 reps, then switch legs.
2. Stretching the Legs On the leg extension machine, you can lift the maximum weight you can lift about 10 times. Sit on the machine with your knees bent and your feet under the lower bar. To lift weights, you need to straighten your legs and then lower back to the starting position. Repeat the exercise for 3 sets of 10 to 12 reps.