Trainers recommend the top 3 muscle-building exercises

Effective muscle-building exercises, such as squats, mean working a large number of muscles at once.

Weight training effectively builds muscle, increases basal metabolic rate, burns body fat, and increases bone density. Which exercises are most effective at building muscle? Wang Siheng, a fitness expert and attending physician in the rehabilitation department of Linkou Changgeng Hospital, recommended three kinds of weight training.

Top 3 muscle-building exercises: Squats, deadlifts and bench presses

Effective muscle-building exercises mean that you can exercise a large number of muscles at once. The biggest muscle in the body is the gluteus maximus, which makes up two-thirds of the body’s muscle mass from the waist down. From a health standpoint, training the muscles in the lower body provides the greatest benefits.

Number 1: Squats

Squats work the muscles of the back, hips, thighs and calves.

2nd place: Deadlift

Deadlifts work the muscles of the arms, shoulders, back, hips, thighs, and calves.

3. Bench press

Bench presses work on the arms, shoulders and pectorals.

The buttocks and thighs have important effects on mobility, such as flat walking, walking up and down stairs, and standing up from the toilet. These movements are easy for young people, but difficult for old people to do. Because the elderly with muscle loss, there will be sarcopenia, slow walking, walking instability, even after sitting down, have to hold something to stand up again.

To prevent sarcopenia, exercise should be done at a young age and not leave out the largest muscles in the body. Wang pointed out that some men go to the gym and practice only their upper body muscles, such as biceps, chest and abs, which are easy to see, while neglecting their lower body, which has the most muscle mass.

The difference between a deadlift and a squat is that in a squat, you squat down with your weight on your back and stand up again, with your body carrying two loads: squat with a load and stand up with a load. Deadlifts, on the other hand, lift the weight up from the floor and lower it quickly, which means that the effort is greater only on the way up. Squats are No. 1 and deadlifts, which use more muscle, are No. 2.

Bench press is lying on the bench and pushing the bar up. It can train the strength of the hands to push forward and increase the bone density of the wrists. According to Wang, some elderly people can’t get up after falling. One reason is that their hands are broken. Another reason is that their pectoral and arm muscles are not strong enough to lift them up from the ground.

Squats and deadlifts also help to increase the density of the bones in the feet. If you exercise regularly, you will have strong bones and muscles, which can reduce the probability of fracture and injury in the event of an accident.

Pay attention to two key points to avoid sports injuries

There are three common causes of sports injuries:

● Professional or amateur players because of too much exercise;

● I usually exercise regularly, but at long intervals. This situation to office workers or have children most people, such as usually busy work, only on the weekend training, a practice is 2 ~ 3 hours;

● Beginners, or people who are starting again after a long absence, start by doing it too many times at once. This condition is the most injury-prone and very common.

Therefore, the first and most crucial point of retraining is to step by step. Because the human body has the ability to adapt, it can gradually become stronger through repeated training, but beginners are easy to be too hasty, for example, people without weight-bearing experience, the first time to carry heavy weight equipment, resulting in sports injuries.

“I think it’s more important than having good posture,” he says, noting that a person with poor posture is less likely to get hurt if he works slowly and accumulates little by little. On the other hand, even if a person has the right posture, carrying 20 or 30 kilograms on the first day can cause sports injuries.

But good posture is still important, the second most important thing.

For example, when squatting with weight, the spine should remain neutral, do not hunchback or put the buttocks and stomach out obviously.

For squats and deadlifts, trainers recommend standing at attention in front of a mirror and noticing if the curvature of your spine in an upright position differs too much from that in a squat. When doing a deadlift, bend your spine in the same curvature as when you’re standing up. Don’t slouch or push your stomach forward.

The bench press doesn’t have a neutral spine, but it’s important to keep an eye on maintaining a stable posture: Lie down with your chest out and your shoulder blades tucked back and up. If the shoulder blades are in a relaxed state, it is easy to move around, bringing greater pressure to the shoulders.

Training menu suitable for beginners

While gyms have many stationary machines that are easy to learn and require no special skills, they are not as effective as squats, deadlifts and bench presses. However, the disadvantage of these three moves is that they are not easy to learn. Therefore, it is recommended that beginners find a coach or experienced person to guide, so as not to cause sports injuries.

If you don’t want to go to the gym and want to train at home, Wang reminds you to do your homework first. For example, watch videos taught by fitness experts, practice in front of a mirror or record them on a mobile phone, and then compare whether there is any difference in your posture and slowly correct it.

For the progressive part, like doing squats, adjust the number of squats you do in a set to suit your situation. Beginners start with light weights and can squat 8 to 20 times in a set; If a little experience, want to add more weight, a group of squatting times can also reduce some, also have the effect of increasing muscle mass and muscle strength.

Start with 1 set. When you have achieved some results after training for a while, increase to 2 sets or even more. Wang Siheng, a regular gymnast, said he has now increased his training to five groups, and the amount depends on his physical condition.

At the same time, schedule at least two retraining days a week, each time to train the major muscle groups throughout the body. For example, go to the gym on Monday and do bench presses and squats, then do other exercises for 40 to 50 minutes and then go home. Do deadlifts on Thursdays, as well as exercises to strengthen your arms and abs.

In the process of heavy training, it is better to take weights such as dumbbells, barbells, kettlebells, etc., but for girls and middle-aged and elderly people with weak physical conditions, they can exercise by their own weight at the beginning of training, and then slowly increase the weight in the future. Or do push-ups, pull horizontal bars, these are also not take equipment, only rely on weight to exercise heavy training.

There’s always someone busier working out than you

——SIC