Barbell fitness
Barbell is an indispensable fitness equipment for muscle gaining. It can greatly exercise the chest, back, legs and other large muscle groups under the condition of high load. In addition, the overall weight can be adjusted by adding or reducing barbell plates, which is also very friendly for beginners or novices.
So, how to use a barbell to exercise? Three sets of exercises are recommended: barbell squat, barbell bench press, and barbell rowing.
The main exercise part of the barbell squat is the lower body muscles. The exercise effect of the leg quadriceps and buttocks cannot be ignored. The barbell squat is definitely a very effective choice for people who want to exercise the lower body muscles.
First, stand stably with your legs shoulder-width apart, lift the barbell to the left and right of your shoulders, hold the barbell with your hands, the width of your hands is slightly larger than the width of your shoulders, keep your lower body stable, tighten your abdomen and back, squat, and pay attention when squatting , Raise your head, straighten your chest, tuck your abdomen, keep your upper body upright. Inhale when you squat, control the squat time and choose the frequency and weight that suits you. Bend your knees and squat, your hips should be moved back, your chest should be straight forward, and the angle between your big and small legs is close to ninety degrees. The barbell squat can fully exercise the abdomen and leg muscles of the body, and the cooperation of the barbell can also enhance the fitness effect of the squat.
The barbell bench press is also a very effective choice for barbell fitness. The main exercise muscle groups of the barbell bench press are located in the arms and chest. It can exercise the biceps, triceps, and chest muscles very effectively. It is to exercise muscles. The best choice for body shape.
Lie on your back or on your back on a flat bench, place your feet on the ground, and bend your legs naturally to keep your lower body stable. The back can be slightly raised to protect the spine. Keep your hips and shoulders close to the flat stool to keep your body stable. Hold the barbell at a distance slightly wider than the shoulders with both hands, with a slightly wider distance to maintain stability, pay attention to safety, use the chest muscles to exert force, breathe deeply, hold the air in the chest cavity, and inhale while lowering the barbell. Adjust breathing, control rhythm, bench press should not be too fast, slow down during the devolving process to avoid injury.
The main exercise muscle group of barbell rowing is located in the back, which is one of the main exercise methods for developing back muscles. The fitness posture and exercise method of barbell rowing are similar to rowing, hence the name barbell rowing. It is very important for the back that is not easy to exercise. An effective sport to choose from.
First of all, in terms of grip, barbell rowing is divided into four types: narrow grip, mid grip, wide grip and parallel grip. Choose a suitable grip to hold the barbell, inhale and straighten the arm to pull the barbell to the calf, and then use the back strength Bend the knees to pull the barbell from the calf to the knee, then to the thigh, and at the same time, straighten the back as much as possible, and finally put the barbell back to its original path, relax the body, and repeat the movement.
