How to use barbell fitness?

When we build muscles, due to the limited strength of individuals, many people will exercise with the help of various fitness equipment. Barbell is a lot of gym equipment used by gym players, its weight is relatively large, and there will be many weight options. There are a lot of movements in barbell fitness, so do you know how to use barbell fitness?

Barbell squats

The main exercise part of the barbell squat is the lower body muscle group, which can not be ignored for the exercise effect of the legs, leg quadriceps and buttocks, and the barbell squat is definitely a very effective choice for people who want to exercise the lower body muscle group.

First of all, stand with your legs shoulder-width apart, lift the barbell to the left and right of the shoulder, hold the barbell with both hands, the width of your hands is slightly greater than the width of your shoulders, keep your lower body stable, tighten your abdomen and back, squat, pay attention when squatting, raise your head, raise your chest, tuck your abdomen, and keep your upper body upright. Inhale when squatting, control the squat time to choose the frequency and weight that suits you, bend your knees and squat, move your hips back, push your chest forward, and the angle between your upper and lower legs is close to 90 degrees. The barbell squat can fully exercise the abdominal and leg muscles of the body, and the cooperation of the barbell can also improve the fitness effect of the squat.

Barbell bench press

Barbell bench press is also a very effective choice of barbell fitness, the main muscle groups of barbell bench press are located in the arms and chest, which can be very effective in exercising biceps, triceps and pectoral muscles, etc., which is the best choice for exercising muscle body.

Lie flat and supine on a flat bench with your feet on the ground and your legs bent naturally to keep your lower body stable. The back can be slightly raised to protect the spine. Keep your hips and shoulders close to a flat bench to keep your body stable. Hold the barbell with both hands slightly wider than your shoulders, keep it stable with a slightly wider spacing, pay attention to safety, use your pectoral muscles to exert force, breathe deeply, hold the air in your chest, and inhale when you lower the barbell. Adjust your breathing, control your rhythm, bench press should not be too fast, and slow down during the release process to avoid injury.

Barbell rowing

The main muscle groups of barbell rowing are located in the back, which is one of the main exercises to develop the back muscles, and the fitness posture and movement method of barbell rowing are similar to rowing, hence the name barbell rowing, which is a very effective option for the back that is not easy to exercise.

In terms of grip, the barbell rowing is divided into: narrow grip, middle grip, wide grip and parallel grip, choose the appropriate grip to hold the barbell, inhale and straighten the arm to pull the barbell back to the calf, and then use the back strength to bend the knee to pull the barbell from the calf to the knee, and then pull to the thigh, while trying to straighten the back, and finally put the barbell back in th