Gym ｜Source: Midjourney
Anyone interested in exercise has probably heard the new term “3 in 500.” This is commonly used to mean that the total weight of three exercises, including the squat, bench press and deadlift, is 500 kg. Recently the “3:500” has become established as a measure to demonstrate whether a person is good at physical exercise.
So how do you perform the three main exercises and what are the effects? Let’s learn about the three representative exercises: squat, bench press and deadlift.
How to perform the 3 main exercises and their effects
First of all, squats are an effective exercise method for strengthening lower body muscles and are effective in developing various lower body muscles such as quadriceps, glutes and calf muscles. When you squat, stand with your legs shoulder-width apart and your toes pointing slightly outward. Next, straighten your back, bend your hip joints, tilt your upper body forward, and slowly lower your hips back. At this time, your knees should be pointing towards your toes. When training with a barbell, hold the barbell with both hands and place your head in the space between your arms and the barbell. Place the barbell on the protruding bone at the bottom of the back of your neck and place it on your trapezius muscle.
The bench press is an exercise that strengthens the muscles of the chest and upper body. You can strengthen your chest muscles, such as the pectoralis major, triceps, and shoulder muscles. The bench press should be started by lying on the bench, pushing your chest forward and bringing your shoulder blades to the center. Then, hold the barbell and place the bar above your collarbone. Exhale and push the barbell forward as hard as you can, then lower it again and repeat. At this time, be careful because excessively lifting your lower back can cause back pain.
The deadlift is an exercise that can complexly strengthen large muscles such as the hamstring, gluteus maximus, erector spinae and abdominal muscles on the back of the thigh. To perform the deadlift, stand in front of a barbell, keep your back straight, and bend your knees and hip joints to hold the barbell. Then, lift the barbell until your spine and legs are straight.
These three main exercises are effective for strengthening muscles, but it’s important to remember that being greedy with weight can easily lead to injury. You can exercise healthily without injury by repeating the right weight the right number of times.
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