What are the compound movements of instrument exercise? These four compound movements are better.

Body-building exercises include body-building exercises specifically aimed at a certain part, as well as compound movements that exercise several muscle groups at the same time. Compound movements can help people who don't have enough fitness time to exercise. Compound movements can be done by hand or by equipment. So do you know what the compound movements of equipment exercise are? Let's go to the fitness knowledge and have a look!

1.latissimus dorsi pull down

First of all, we need to adjust the thigh pads to ensure that our thighs and thigh pads fit closely, so as to ensure that we can pull up more weight. If you want to be equipped with resistance that suits you, you must not blindly use heavy weights for beginners. During the training, our body should lean back slightly, and then it is enough to pull the lever down to the position in front of the chest. It is appropriate and correct to control it in the middle of the clavicle and chest. Then when we slowly put the lever back to the top position, we should learn to control the lever to ensure the safety of the action.

2. Kicking exercises

First of all, we need to adjust the instrument, then open our feet at hip width, step on the pedal to ensure that our knees are bent, about 90 degrees, and hold the handles on both sides of the instrument tightly with both hands. Then we push the pedal forward hard until the knee joint is completely straight, and stop reaching the peak state, which can be paused for about two seconds. When you return to the starting and ending position, the process must be relatively slow, so that you can feel the contraction and expansion of muscles.

3. Squat behind the neck

First, we need to put the Barbell on the upper back and shoulders, and then touch the ground horizontally with our feet. The center of gravity is on our ankles, the hip joint is backward, and then the action is started. When the body squats again, only the thighs and the ground are in a parallel state, and then the action is over.

4, Romania hard pull

Our feet stand directly under the Barbell, just keep the width between the hip joint and the shoulder, and then hold the barbell with both hands. The distance between your hands is slightly wider than your shoulders. Stretch the hip and knee joints to lift the barbell from the ground. Pay attention to the state that the knees are wronged, focus on the ankles, and gradually reduce the pinch of the rising trunk and thigh through the flexion and extension of the hip joint. Keep the spine in a neutral position, and then lower the barbell, which does not need to be completely on the ground, just slightly below the knee joint. During the whole process, it should be noted that the knee joint is always in a state of slight flexion.