Some people in the gym have small muscles but great strength. It turns out that they practiced these four parts.
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We often see some small fitness enthusiasts, who are not dominant in size, muscle, and weight, but the strange thing is that they are very powerful.
When doing all kinds of training, not only can he lift heavy weights, but he is also very stable. Many people think that it is because of his short stature and low center of gravity?
The low center of gravity and stable force are indeed part of the reason, but part of the reason is that these people pay special attention to these four support parts during training.
- Shoulder core support
The core support part of the shoulder refers to the stability of the shoulder joint. The stability of the shoulder joint is composed of three parts of the chest, back and shoulder muscles.
Many people always dangle when doing bench presses or presses, and do not feel the strength of their backs when doing pull-ups. Part of the reason is that the core support of the shoulders is not stable.
The shoulder core exercise method is all kinds of handstands. If you feel that the upper body training is not enough, you may wish to practice more handstands.
- Core supporting parts of waist and abdomen
The core support part of the waist and abdomen is composed of four muscle groups of the waist, abdomen, buttocks and thighs to build stability, of which the waist support is the main one.
The stability of the waist and abdomen core has an impact on any kind of exercise, such as running coordination, squat weight, and boxing force.
The best training for the waist and abdomen core is a variety of plank supports. In fitness programs, the focus on the waist and abdomen core is street fitness. For example, the human body flag and the wind flag are movements that test the waist and abdomen core.
- Ankle support
The importance of the end support parts of the human body is self-evident. The stability of the ankle mainly depends on the calf muscles, but the bigger the calf muscles, the more stable it is.
The stability of the ankle tests the endurance of the calf more, and it is the same for small muscle groups. The stronger the endurance, the longer it will last, and the less fatigue will be the more stable it will be.
A common training method is rope ladder comprehensive training, which can not only exercise the endurance of the calf, but also exercise the flexibility of the ankle joint.
- Grip support parts
Grip support refers to finger grip and wrist support. The main strength is provided by the forearm, and these two can be strengthened at the same time.
In many sports, we will find that the wrist and grip are the most prone to fatigue, and the forearm is also the part that is most likely to swell. Once this weakness is overcome, the sports performance will increase significantly.
The better training for grip support is suspension. When hanging, you should pay attention not to hook the bar with your fingers, but to hold it with a full grip. This exercise has a good effect and can also promote wrist stability.
If you use snacks to strengthen the above parts, then even if your muscles are not very strong, your strength will not be much worse.
Because these parts are supporting parts, they are equivalent to the fulcrum of the lever. The more stable the fulcrum, the more fully the strength can be exerted.
tough fitness,
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