Analysis of the three major standards of male fitness

　　Squat, bench press, deadlift as male The three major items of fitness have an important position. Understanding their standards will not only improve the effectiveness of strength training, but also help build a good body shape. The following is a detailed introduction to the relevant content for you.

Action specifications are the basis

　　Squat standard: When squatting, stand with your feet slightly wider than shoulder-width apart and your toes slightly out. During the squat, keep your back straight, sit back with your buttocks, and keep your knees no higher than your toes. When standing up, use your legs and buttocks to push your body up. Standard squats can be effective exercise Strengthen lower limbs and improve joint mobility.

　　Bench press standard: When bench pressing, lie on the bench with your feet flat on the ground to keep your body stable. Hold the barbell with your hands slightly wider than shoulder-width apart. When lowering the barbell, tuck your elbows in slightly and bring the barbell to your chest. When pushing up, use your chest muscles, shoulders and triceps to push the barbell up until your arms are straight. Standard bench press movements can enhance chest and upper limb strength.

　　deadlift standard: When deadlifting, stand with your feet directly under the barbell, with your toes even with the bar. Lean over and hold the barbell, keeping your back straight and your knees slightly bent. When pulling up the barbell, use your legs, hips and back to pull the barbell up until your body is upright. The standard deadlift exercise can exercise multiple muscle groups throughout the body and improve overall strength.

Weight multiples and passing line

　　Weight multiple reference: Generally speaking, the pass mark for men's squat can reach 1-1.5 times of their own body weight, bench press can reach 0.8-1.2 times, and deadlift can reach 1.2-1.8 times. This is only a rough reference range, and specific values ​​will vary depending on personal physique, training level and other factors.

　　Work hard to increase the multiple: Through continuous strength training, gradually increase the load and increase your body weight multiple. Not only does this improve strength, it also promotes muscle growth and hormone regulation.

Advantages of compound movements

　　Multiple muscle groups involved: Squats, bench presses, and deadlifts are all compound movements, which can mobilize multiple muscle groups to participate in the exercise at the same time during training. This helps improve nerve Recruitment efficiency, enhances cooperation between muscles, and improves overall athletic ability.

　　Promote testosterone secretion: Compound movements can stimulate the secretion of testosterone, which plays an important role in building muscle and improving strength. Reasonable compound training can improve testosterone response and promote muscle growth and recovery.

Training and recovery management

　　training frequency: Arrange training frequency reasonably to avoid overtraining. It is generally recommended to conduct three major trainings 2-3 times a week, with an interval of 1-2 days between each training session to give the body enough recovery time.

　　protein intake: Ensure adequate protein intake to provide nutrients for muscle repair and growth. You can choose high-quality protein foods such as chicken breast, fish, eggs, and milk.

　　sleep recovery: Good sleep is essential for body recovery and hormone regulation. Guaranteeing 7-8 hours of high-quality sleep every day will help improve muscle-building efficiency and strength improvement.

　　Men need to follow scientific methods and standards when performing the three major fitness trainings. Proper training can not only enhance strength, but also promote physical healthy . At the same time, attention should be paid to training frequency, diet and recovery management to achieve the best training effect.