The main reason is that the muscular ability is too bad, too bad, too bad, so bad that the brain can't control one's body for a long time, even if it understands what it means, it can't do it. This must be found through training. There is a saying in the fitness circle that novices practice chest, veterans practice back, and masters practice legs.
This is not a good phenomenon, but it shows the reality. People are unwilling to train their legs and back. They are bitter and tired. When they find that big breasts are not real, most of them will have shoulder joint discomfort and pain, and obvious body deformation. . In fact, the correct training ideas, the steps should be the reverse, the legs, back, chest and other parts.
Bodybuilding
This is difficult to train and requires correct guidance. It is very hard, but it is very good for overall body adjustment and muscle function development.
The main back muscles need to be trained. Latissimus dorsi, trapezius, erector spinae, deltoid muscles, etc. are all to help stretch the trunk, upright posture, and stretch the chest muscles, shoulder joints, and expand the shoulders. Learn through training The shoulder blades are slightly retracted, and the back muscles are tightened.
Using the pictures of bodybuilders, you can clearly see which muscles can effectively help your posture. As long as you are a human being living upright, your legs are the most important part for you to stand upright, and are the soul of all training. Think about how it is difficult for a person to stand upright, stand upright, have weak legs, run and jump obstacles, and talk about beauty. It is impossible for ordinary people to train so exaggerated, but it must be obtained through training.
Leg Muscle Strength
Leg muscle strength training is definitely the coolest weight bearing squat. You can use barbells and dumbbells. You must be able to do the standard with your bare hands first, and then slowly try to load the weight. If you can squat up with a heavy weight, your body will be much more stable. This is the minimum requirement for leg strength! The thighs should be parallel to the ground. You don't need to squat as deep as a weightlifter.
Weight bearing squats
Weight bearing squats are too difficult for some people and feel dangerous, so try the leg lifts, including the inclined leg lifts and the horizontal leg lifts. The equipment leg lift can also train the leg muscles very well. It is relatively safer and less technically difficult. It puts little pressure on the waist. Pay attention to the angle of the legs, step on the soles of the feet firmly, lower the knee joints to 90 degrees, bring your back close to the stool, inhale, and push up with the exhale. The weight should be heavier, it is best to complete 8 to 10 times.
Latissimus Dorsi Training
Latissimus dorsi training is, of course, pull-ups. If you can complete ten without relying on the standard, even if you pass, it must be done by the back muscles. Unfortunately, most of them can’t perform pull-ups correctly, and they will not exert force when the foot is suspended. It is still necessary to use high-position pull-down equipment to assist in completing the training of the latissimus dorsi. It is relatively better to master and can be used as an excessive pull-up.
Rowing with equipment in a horizontal sitting position, good training of the middle and lower trapezius muscles, strong chest, tightening of the shoulder blades, and stretching of the shoulders are very good for the upright posture of the upper body.
Deadlift is here. Deadlift is a good training for the lower back and erector spinae. The correct Deadlift can help you strengthen your waist, stabilize your spine, and stand tall. Deadlift is a highly complex movement that requires skilled hip joint movement, good flexibility, learn to lock the lumbar spine, fight the abdominal muscles, relax the knee joints naturally, flex the hips, lock the waist, tuck in the abdomen, inhale and bend. Exhale, pull up, stretch your shoulders, and stop for two seconds. The Deadlift also needs to be based on a strength standard that can easily lift its own weight. If you can't complete the Deadlift standard, start with the Roman bench training first, then try the weight training after mastering the control of the body, and finally learn the Deadlift.
It's really tiring to find a picture side lifts and dumbbell presses. The deltoid muscle training can start with the lateral lift. It is to learn how to use the deltoid muscle and master the movement of a single joint. Don’t use any force. Look in the mirror and make sure that your head and shoulders are level. You can hold it statically for 30-60 seconds.
Feel the strength of the deltoid muscle, sour and refreshing. To relax the elbow joint, you must raise your head, raise your chin and look at the ceiling, wrists, elbows, shoulders, on parallel lines, your wrists must not be higher than the elbows, and dumbbells should be light.
If you feel that your arms are too difficult, you can do it with one hand on one side, but you must maintain a standard stance. Seated press is used to train the strength of the deltoid muscle. Dumbbells can be heavier to help build a strong deltoid muscle, making you tall and wide, forming a perfect inverted triangle with the Latissimus Dorsi.
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