If you’re starting a strength routine, you might be tempted to try some of those cool moves all the fitness influencers are showing off on Instagram. However, it’s important to have a solid foundation first. Even the fittest of the pack had to start with the basics. So, if you’re new to strength training, your best bet is to start by mastering a handful of basic exercises — then worry about the insta-worthy exercises later.
“关键时，您刚开始实力的习惯是建立坚实的基础，并真正专注于运动过程中工作的肌肉，”科里·莱夫科维斯（Cori LefkowithRedefining Strength在加利福尼亚州的科斯塔梅萨。她补充说：“从体重运动开始是做到这一点的好方法。”
通过从基本的体重运动开始，您可以了解与目标肌肉群体接触的感觉，而不必担心选择什么重量或如何使用设备。然后，当您进行更高级的运动变化（或增加体重）时，您将能够立即判断您的表格是否已关闭。Lefkowith说：“我们经常跳入并尝试对我们来说太难的变化，这导致我们弥补和执行运动不正确。”如果您不使用适当的形式，那么在运动过程中就不会接触合适的肌肉，这可能意味着最多停滞的进度和最坏的伤害。
考虑一下俯卧撑：如果您尝试现在对您来说太先进的版本，那么您可能会在脖子或肘部中感觉到它，而不是胸部，肩膀和手臂。但是，如果您从更容易的俯卧撑变化，您将了解该举动应该如何感受，并在所有正确的地方建立力量。
5个最佳初学者力量练习
The following five strength exercises coverfundamental movement patterns, and form the base for almost every other exercise you will do. If you’re just starting out, master these basic exercises before moving on to more advanced variations. “Think of these movements as building the foundation of your house,” Lefkowith says. “You want your foundation made out of concrete, not quicksand, which means starting with moves that allow you to create good movement patterns by using proper form.”
Plus, they’re all bodyweight, because是的,you能get strong using just your body weight。
1. BODYWEIGHT SQUAT
健身和创新高级副总裁多丽丝·泰斯（Doris ThewsVASA Fitness和2019 IDEA Fitness Instructor of the Year. Plus,体重下蹲充当基础运动许多其他的练习为基础,她的广告ds. So, if you want to do back squats, jump squats or wall sits, you have to nail basic bodyweight squats first.
The move:与双脚隔开臀部宽度。向后推屁股，弯曲膝盖以将臀部降低到地板上。旨在以大腿平行于地板，并与脚趾保持一致。开车穿过高跟鞋，推回站立。
2. PUSHUP
Lefkowith说：“如果您可以学会进行俯卧撑，那么您将有一个良好的基础来进行其他紧迫的练习，例如卧推。”只需确保从正确的当前能力级别开始。
The move:Get into high plank position on the floor. Your hands should be directly under your shoulders, slightly wider than your ribcage. Brace your core and bend at the elbows to lower your body to the floor with control. Make sure your elbows flare out no more than 45 degrees. Push back up to the top position. Elevate your hands on a bench, or drop to your knees if needed.
3.静态弓步
一般而言，体重弓步是一个基本运动，但通常指责膝盖疼痛。Static lunges tend to be one of the better options for beginners, because you are better able to control the muscles you use to perform the move, Lefkowith says. “The up-and-down movement can also improve your hip mobility, while allowing you more stability instead of having to control a step forward,” she adds.
The move:与双脚隔开臀部宽度。一只脚向后退，然后将后膝盖向下朝下，向地板向下倾斜，以双膝盖形成90度角。将重量转移到前脚上，首先确保前膝盖与前脚踝保持一致。然后，开车穿过前脚的脚后跟，接合臀部以将自己推向站立，直到双腿伸出。不动脚，弯曲前膝盖以开始下一个代表。在整个运动过程中，保持肩膀和后退。在切换到另一侧之前，请在一侧进行所有代表。
4.反向行
倒置的行是一项出色的初学者背部和肩膀建设练习，因为它易于修改以适合您当前的强度水平。当您将自己拉到杠铃上时，它还教您如何保持身体稳定。
The move:Stand tall. Place a barbell in a rack at about waist height (put the barbell higher in the rack to make the movement easier). Hold the barbell with both hands using an overhand grip and allow your arms to extend fully. Your body should be a straight, plank-like position. Pull your elbows straight back to bring your sternum in contact with the barbell (you may need to adjust your foot position to make this possible). Pause briefly at the top of the movement before lowering yourself back down with control. Step your feet forward to make the move more challenging.
You can also use a suspension trainer or gymnastic rings for inverted rows.
5. FOREARM PLANK
Theplank is a key move刚开始时要掌握。Lefkowith说：“它可以帮助您建立俯卧撑和倒排的核心力量。”她补充说：“这也将帮助您学习如何让腹肌在下蹲和硬拉期间保护下背部。”
The move:Set-up on the floor in a plank position with your elbows bent and directly beneath your shoulders, forearms flat on the floor. Extend both legs behind you and support your weight on your toes. Brace your core and squeeze your glutes to hold the position. Don’t allow your low-back to sag toward the floor. Thews recommends beginners start by holding the position for 10 seconds, gradually building their way up to 1 minute. If you can’t hold a straight-leg plank, begin with your knees on the floor.
如何推进练习
一旦您对这些基本练习感到满意，或者私人教练会给您大拇指，您就可以开始测试更艰难的变化。
One of the simplest ways to make an exercise more challenging is to add weight, but there are plenty of other ways you can increase the intensity. You can slow down or speed up your tempo, play with work/rest intervals or try a unilateral (single-arm or single-leg) variation.
有些练习（例如俯卧撑，木板和倒立的行）本质上是可扩展的。如果您一直在倾斜上进行俯卧撑，例如，降低盒子或长凳的表面高度。如果您一直在膝盖上做木板，请尝试将一条或两条腿延伸到您身后。为了使倒行更具挑战性，只需向前或降低杠铃高度，以便身体更水平。（有关更多想法，请阅读我们的6种使体重运动更加努力的方法）
Lefkowith说，如果您感觉不到更具挑战性的运动变化的正确肌肉，请回到您以前做的变化。或者，通过在常规套装中仅执行更艰难的版本的几次代表，更逐渐地增加了练习的难度。“但不要着急，”莱夫科维斯说。“给您的身体有时间调整和适应。”
