Fitness exercises have fitness actions that are specific to a certain part, as well as compound actions that exercise several muscle groups at the same time. Compound movements can help people who don't have enough time to exercise. Compound movements include unarmed and instrumental exercises. So do you know what the compound action of equipment exercise is? Now let's take a look:

1. Latissimus dorsi pull down

First of all, we need to adjust our posture so that we can lift more weight. If you want to equip yourself with resistance, for fitness newbies, you must not blindly use large weight. During the training process, our body should tilt back slightly, and then the lever should be pulled down to the position in front of the chest. It is enough to control the appropriate and correct position 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 cross bar to ensure the safety of the action.

2. Hack squat practice

First of all, we need to adjust the machine, and then the open feet as same width as the hip. Step on the pedal to ensure that the knee is bent about 90 degrees, and hold the handles on both sides of the machine tightly with both hands. Then we stand up slowly. But be careful not to stand completely straight. When reaching the peak contraction, you can pause for about two seconds and then return to the starting position. The process must be relatively slow before you can feel the contraction and expansion of muscles.

3. Deep squat

First, we need to put the barbell on the upper back and shoulders, support it with the trapezius muscle, and then touch the ground with both feet horizontally. The center of gravity is at the ankles, move the hip back slightly, and then start moving. When the body squats, the thighs and the ground are parallel.

4. Romanian deadlift

Our feet stand directly under the barbell, keeping the width between the hip and shoulder, and then hold the barbell with both hands. The distance between hands is slightly wider than the shoulder. First tighten up the shoulder blades, then extend the hip and knee joints to lift the barbell from the ground. Note that the knees are bent, focus on the ankles, and slowly reduce the angle of the body and thighs by the extension of the hip joint. Keep the spine upright, put down the barbell. It doesn't need to be completely on the ground, just slightly lower than the knee. In the whole process, we should pay attention to that the knee joint is in the state of slight flexion at all times, and we must not complete it through the bending of the waist.

These compound movements are strength exercises when practicing, so we should pay attention to the appropriate weight at the beginning. We can't use large weight at the beginning, which is easy to get injured. Doing workout is to exercise and improve physical fitness, so the choice of fitness equipment should also be appropriate, especially for strength training. It is best to go step by step.