Barbell fitness can be carried out by three methods: squat, hard pull and bench press. Squat is the use of squat movements and barbell weight-bearing exercise, which can exercise many muscles in the whole body. Hard pulling refers to lifting the barbell through the upper limbs, which can mainly exercise the muscles of the upper body. Bench press refers to lying flat or semi-lying, leaning against the chest and back, mainly exercising the chest muscles and nearby muscle groups.

1, squat method

Put the barbell on your shoulders, fix your hands on both ends of the barbell bar, keep your feet shoulder width apart, tilt your toes slightly outward, look forward, keep your back straight, open your shoulders, bend your legs slowly, squat down until your legs are closed, and then stand up slowly. This method can exercise almost all your muscles.

2. Hard drawing method

Put the barbell at the feet in front of your body, with your arms drooping naturally, and squat down according to the standard action of squat, until your hands can hold the barbell bar and push the ground, your hips move forward to pull the barbell close to your body, and then squat down until you can put the barbell on the ground and repeat the action. This action is mainly to exercise the muscles of the upper body.

3. Step propulsion method

Lying on your back on the sofa, your legs naturally hang down on the ground, and your back is close to the training chair. Choose a barbell with the right weight, grab the barbell with both hands and put it 5cm before your chest. Lift the barbell with both arms, hold it for 3 seconds after reaching the highest point, then slowly put it down and repeat the action.