If it is helpful to everyone, Please follow me, I will always share on the road to fitness, and I will notify you as soon as possible to make progress together! Please help like and forward! Thank you!
Training hard in the gym, constantly breaking through the weight, the purpose is to make yourself stronger and stronger! Come the better! One day you can become a fitness expert.
But no matter what the industry is the same, the elites need certain achievements to support! Fitness can use standard movements and heavy weight, which means you are fitness The strongest, are you strong enough?
In the gym’s training actions,
squat, bench press, deadlift , Press, and pull-ups are usually called the five golden exercises. These compound exercises can be your excellent training exercises and are the exercises for training large muscle groups.
Then you know to be a Excellent bodybuilder, is the king's standard of the 5 golden moves?
1. Squat twice your body weight:
Squat is the king of training. It can develop your whole body muscle strength and help you improve sports performance, gain muscles, and reduce body fat. Whether it is to reduce fat or gain muscle, squat is a training exercise that cannot Less.
Squatting down is hell, standing up is heaven. It is used to describe squat, for fitness experts. 2 times body weightSquat performance
Strength is the threshold for excellent people!
2. Deadlift 2 times body weight:
Hard Pulling can be said to be the sum of the overall strength of the whole body. When the weight is pulled up, it can be said that the upper and lower body must be exerted. There is a way to pull the weight up. From a certain point of view, how much you can pull will determine how strong you are! For excellent bodybuilders, deadlifting twice their weight is a transcript they must need!
3. Bench press 1.5 times body weight:
Barbell bench press It is often a contest between men. The main muscle groups used are the pectoral muscles, the three heads, and the front triangle.
Bench press self-weight is the basic requirement for a man, and to achieve an excellent level, at least 15 times the bench press self-weight strength.
4. Standing press is 1 times your body weight:
Standing press is the strongest benchmark for your maximum strength in the vertical plane. The main training is the shoulders. Muscles, upper chest, three arms, core. If you want to increase the strength of your upper body and make the upper body thick and inverted triangle, standing referral is a training you will regret if you miss it!
5. Wide grip pull-ups 15 downs:
Upward, you will get your upper body, lats, biceps, and grip strength.
We all know that the meaning of pushing 100 kilograms for a person weighing 60 kilograms is absolutely different from pushing 100 kilograms for a weight of 100 kilograms. So when comparing weights with each other, take your own weight As a benchmark for reference, it’s fairer than looking at absolute weight.
For these five golden fitness exercises, how many standards have you met?
For help, Please follow me, I will always share on the road to fitness, and I will notify you as soon as possible, and make progress together! Please help like and forward! Thank you!