When you first enter the gym, what movements should you start training? Fitness can not miss a few golden compound action, have you practiced?

Step 1: Bench press

Bench press can be divided into barbell bench press, dumbbell bench press, can also be divided into upper oblique bench press, flat bench press, lower oblique bench press, bench press mainly exercise chest muscles, triceps and deltoid muscle bundle.

When you bench press, you should feel the power of your chest muscles, rather than the power of your arms. When training, you should pay attention to safety, master the standard lying method and the power, and don’t be hit by the equipment.

Step 2: Pull-ups

This action is to exercise the back muscles and biceps compound action, beginners if they can not complete more than 3 pull-up training in a row, you can start from the low pull-up, slowly improve muscle strength and then try the standard pull-up.

Action 3: Hard pull

This action can be divided into flexion leg hard pull and straight leg hard pull, which can stabilize the spine, improve their core strength, but also exercise the back muscle group, but also exercise the gluteus maximus, so that your buttocks become more beautiful.

Action 4, dumbbell shoulder push

This movement can be practiced to the deltoid anterior bundle, triceps, when you can lift 15KG dumbbells, meaning that your shoulders are already much wider than they are now.

Action 5. Weight squat

Squats are a golden movement to exercise the buttock and leg muscles of the lower limbs, and can also drive the development of the waist and abdominal muscles, helping you to improve the curve of the buttock and leg, improve the stability and explosive power of the lower limbs.

Beginners can start with freehand squats, exercise once every 2-3 days, and then try weight-bearing squats as muscle strength improves and delayed muscle aches improve, which can further stimulate muscles.

Action 6. Bend elbows and straight arm plank

This action is to exercise the core muscle group, improve the core strength of the composite action, can improve back pain, muscle strain, including hump and other problems, to help you shape a straight posture, reduce the chance of injury in life.