Fitness is now known as a lifestyle or a new trend. In various big cities, it is very easy to find various facilities or places that provide fitness facilities. In addition, various information related to articles on how to do fitness properly can also be easily found in various media that review it, so that the right fitness tips are indeed very easy to get in this era.
On this occasion, the Hottest News blog will try to summarize various correct fitness techniques and also correct fitness procedures obtained from various trusted sources. Through this article later, you can learn how to do fitness training correctly, where various collections of correct fitness methods can be found through this article.
To find out what things you need to know about fitness activities, you can read the complete and correct way to do fitness below:
Basic Fitness Training
In basic fitness training to build skeletal muscles, there are several training techniques that you need to know, including the following:
- Chest Muscle Exercises
- Thigh Muscle Exercises
- Back Muscle Exercises
- Tricep Muscle Exercises
- Shoulder Muscle Exercises
- Bicep Muscle Exercises
- Abdominal Muscle Exercises.
To find out one by one the basic muscle exercises above, you can read the following for a detailed explanation:
1. Chest Muscle Exercises
In chest muscle training, there are still 7 different techniques as you can learn. The seven techniques will be explained in full below:
1). Incline Bench press
Incline Bench press is an exercise that puts a little pressure on the upper chest, but the angle should not be too high, around 20-30 degrees.
2). Crossover cable
This exercise helps develop muscles especially the middle/inner chest area. The height of the cable also determines the upper or lower middle chest area, as desired. Hold both cable handles, pull the cable to the middle front with your arms forming a hugging motion, then release slowly.
3). Bench press
Bench press is the best exercise for chest muscles, do a grip slightly wider than shoulder width, but not too wide because it puts too much burden on the joints, lift the weight straighten your arms up, then lower it slowly until it touches your chest. Do not push up perpendicularly, create a slight angle.
4). Decline Bench press
Basically almost the same as the bench press or incline press, the decline is done at a downward incline of around 20-30 degrees, this exercise is directed at putting pressure on the lower chest muscles.
5). Dumbell pullover
This exercise is intended to slightly enlarge the intercostal muscles, so that the rib cage becomes larger, and acts as a thicker cushion to push the chest muscles to protrude more forward. Do it by lying down or with your back against a bench, both feet on the floor, the weight is held straight above the chest, lower the dumbbell towards the back of the head, repeat to the starting position.
6). Dumbbell Flyes
This exercise is used to train the chest muscles with a fairly wide range of motion, making it very effective in helping to increase muscle mass. This exercise can be done using an incline bench, flat bench or decline bench.
7). Peck Deck
This exercise allows the chest muscles to move according to their natural movement, which is bringing both arms towards the center of the body. Try to keep the inside of the forearm (lower arm) on the grip pad.
2. Thigh Muscle Exercises
The thigh muscle training method will be divided into two sub-parts, namely the front thigh muscle training method and the back thigh muscle training method.
1). Quadriceps Muscle Exercises
To train the quadriceps muscles are divided into 4 training techniques. You can see the four methods of training the quadriceps muscles in full below:
A. Squat
Position the soles of the feet slightly wider than the shoulders, bend the knees and lower the body until it is parallel or lower than the parallel line with the floor, come back and repeat. The body should not lean too far forward because it burdens the lower back and reduces pressure on the thighs, the back remains straight.
B. Dumbbell lunges
Holding 2 dumbbells, take a long step into a lunge so that the knee of the front leg is bent, push back to the starting position, repeat with the other leg.
C. Leg press
This exercise is very good for building thigh muscle mass, because the thigh muscles can be concentrated so that other muscles are not involved. The rigid position is more or less parallel to the shoulders, and push the weight as far as we can. Stop the process of lowering the weight when our waist becomes compressed, or our waist is lifted from the seat.
D. Leg extension
The thigh muscles that are often affected are the front thigh muscles, especially those just above the knee. Sit on a leg extension bench and position your feet behind the support, straighten your legs as high as possible, hold for a moment, release slowly, return to the start and repeat.
2). Hamstring Exercises
The hamstring training method is also divided into 4 different methods. To find out one by one the explanation of the four different methods will be explained completely below.
A. Leg curl
Lie face down on the leg curl machine and lift the weights close to your buttocks, contracting at the top of the movement. If you run out of energy, you can lift less than the full weight.
B. Donkey calf raises
This exercise is effective for building good calf muscles. This exercise is done by bending over with the weight being the person who is riding on the waist of the person being trained.
C. Standing Calf raises
Stand on the machine with the seat resting on your shoulders, stand on your tiptoes, keeping your knees straight and locked, hold for a moment at the top of the movement. This exercise focuses on the outer calf muscles. Do not bend over during this exercise.
D. Seated calf raises
This movement is similar to the standing calf raise, the focus of the muscles trained is the inner calf.
3. Back Muscle Exercises
In training back muscles, there are 8 different methods, where to find out how to use these techniques, you can learn as explained below.
1). Chin up
To train the back muscles, especially the latissimus dorsi. The exercise is done using a grip that is slightly wider than shoulder width. Don't make it too wide, because it is less effective. Pull your chin up until your chin is at the same height as your palms. Lower your body slowly. Variations of this exercise can have your palms facing your face or facing away from you.
2). Pull Down
This movement is almost the same as chin up, only in the pull down movement the body is in a static position. Variations of this movement grip can be wide or narrow / close grip. The stick can fall in front of the body or behind the neck. Tips: When pulling the load imagine both shoulder blades to meet in the middle of the upper back so that the exercise becomes effective. Use the elbow to pull the load not with grip strength and imagine that the hand grip acts only as a hook that allows the elbow to apply pressure.
3). Bent over row
With your knees slightly bent, your back straight and your body slightly leaning forward, grip the weight slightly wider than your shoulders and pull the weight toward your body until it stops slightly above your navel. Tips: Never arch your back, keep your abdominal and lower back muscles, and your back waist in a controlled straight position.
4). Cable row
This exercise is good for training the lower back, the hand grip can be varied such as with a wide, medium or narrow grip spacing. The back remains straight when pulling the load.
5). Deadlift
This exercise is very helpful in increasing overall muscle mass because it involves so many muscles in the body in doing the movement. Starting in a half-squat position, pull the weight from the floor until the body is standing perfectly, lower the weight to its original position without returning the weight to the floor, then repeat. The thing to keep in mind is that the back muscles are always straight both when lifting and lowering the weight.
6). Hyperextension
The main function of this exercise is to increase the strength of the back waist muscles or the muscles that cover the erector spine. This muscle is rarely trained but is often used in daily activities to support the body. The result that arises if this muscle is rarely trained is that it is very susceptible to back pain, due to sitting too much or standing upright for a long time. Hook your heels on the pads to avoid falling.
7). One arm dumbbell row
This exercise is a variation of the bent over barbell row with a dumbbell grip, with the other hand resting on a bench and acting as a body support when the back is parallel to the floor. Look straight ahead so that the back remains straight and does not hunch. Pull the weight towards the ribs as high as possible until the final position of the elbow is slightly above the waist.
8). Machine row
This exercise can be done with one hand or two hands at once, sitting on a bench or standing. Pull the weight back, try to feel the part of the back that is being trained in this exercise.
4. Tricep Muscle Exercises
Tricep training methods are divided into 4 different techniques or methods. You can read the explanation of each method below.
1). Close grip bench press
This exercise is the best tricep muscle builder, the exercise is like a bench press only the position of both hands is narrower to transfer resistance from the chest muscles to the tricep muscles. The grip distance is approximately slightly narrower than shoulder width. Lower the weight slowly keeping your elbows below the bar and parallel to the bar. Push the weight up, lower slowly, then repeat.
2). Tricep push down
Use a small straight bar, the distance between both hands is between 15-40 cm. Press the bar down and do a locking movement so that the arms are in a straight position. In this position, hold and contract the triceps for a few moments, then raise the bar to chest height and repeat the movement.
3). Lying tricep extension
Using a curl bar, lean your body on a flat bench, keep your arms straight, bend your elbows and lower the weight slowly and under control until the weight is near your head, repeat.
4). Tricep kick back
Stand with your knees slightly bent with one foot in front of the other, one arm resting on the bench, body leaning forward and one hand holding a dumbbell, arm parallel to the body and the other arm at 90 degrees to the other. Push the dumbbell back until it is parallel to the floor, hold for a moment, come back and repeat.
5. Shoulder Muscle Exercises
Shoulder muscle training will be divided into 5 different methods. You can read the explanation of each of these shoulder muscle training methods in full below.
1). Dumbell/barbell shrug
Hold both dumbbells on both sides of the body and lift your shoulders as high as possible, lower the weights slowly, let the trapezius stretch perfectly, when lowering the weights, don't rotate your shoulders to avoid injury
2). Front Raise
Hold the dumbbells at your sides, lift them straight forward until your arms are parallel to the floor, raise them slowly, then lower them slowly
3). Rear lateral
In this exercise, the body is leaned forward to form a 90 degree angle with the legs, you can use dumbbells or cables. Lift the weights to the side away from the body while the body remains bent.
4). Side Latreal raise
The arms are straight down then the weight is lifted to the side with the arms remaining straight until the entire arm is parallel to the floor.
5). Dumbbell or barbell press
This exercise can be done sitting or standing, with a barbell or dumbbells. The advantage of standing is that the weight can be heavier, thus helping to build the middle back muscles, because this area is needed to support the barbell press movement. Lift the barbell/dumbbell up, when going down it can be varied to the front (military press) or behind the neck.
6. Bicep Muscle Exercises
Bicep muscle training methods are divided into 5 different methods. To find out more about these various bicep muscle training methods, you can read the following in full.
1). Standing barbell curl
With your arms shoulder-width apart, hold the weight on the bar. Try to keep your elbows static, raise the weight close to your upper body, lower the weight in a controlled manner, do not let your body swing when raising or lowering the weight, this exercise can use a straight stick or curl bar.
2). Preacher curl
This exercise is the same as the barbell curl above, only the arms are placed on the preacher, so it does not require support against the wall as above, because the function of the preacher is to support. This exercise is the fastest and most effective for building biceps.
3). One arm cable row
This exercise allows for concentrated movement on the total bicep. This exercise allows the wrist to move away from the body by pushing the fist towards the body. In this position, the peak of muscle contraction occurs, thus creating a perfect repetition quality.
4). Concentration curl
This exercise is also to concentrate the biceps. The most important part of this exercise is the position that allows us to directly see the stretching movement of the biceps muscles with full concentration.
5). Incline Dumbbell curl/Hammer curl
This exercise is done on an incline bench and is also intended for bicep concentration. The most important part of this exercise is that we can feel the maximum contraction of the bicep, so this exercise does not need to be too heavy. When lifting the weight on the incline dumbbell curl movement, rotate the weight so that the fist faces up in the middle of the movement and faces the body when reaching the peak of the contraction, This causes greater pressure and stimulation of the bicep muscle.
7. Abdominal Muscle Exercises
Abdominal muscle training can be done using 3 different methods, namely using the Crunches exercise technique, the Sit up exercise technique and also the Hanging leg raises exercise.
Thus is the information about the Right Way to Fitness that can be published to you through this article. Hopefully this information will be useful for those of you who have read this article. Good luck...