Nowadays, more and more friends enter the gym to exercise, which has also formed a trend. In fact, the main purpose is to exercise our bodies. In the gym, we can easily find that many people will wait in line for an instrument to practice, which wastes our precious time. In order to save time and improve our fitness efficiency, we can use barbells for training. Barbell can also exercise many parts of our body very effectively. As long as the barbell is used well, it can also consume some calories in the body and achieve the purpose of gaining muscle and losing weight. We can do some common training movements with barbells.

Leverage recommendation

This action requires us to keep a good balance, and at the same time, we should hold the barbell tightly with both hands and use some force on our feet, because this will make us stand more stably on the ground, and then we can push the barbell to the position of our chest, so that we can do a leg squat, and at the same time, we should use force on our shoulders to lift the barbell conveniently.

Making such recommendations for a long time can give our hand strength and shoulder strength a very good exercise. In addition, when we do such a training action, we must have a rest, and we can have a rest every five groups. This can also relax our muscles for a short time.

Barbell squat

This action requires us to take a relaxed state, hold the barbell with both hands at the same time, keep the whole body stable and don't lean forward. At the same time, put the barbell on our trapezius muscle, and then slowly lower your body to do squats.

When our hip joint is lower than our knee joint, we can start to squat. One of the problems we should pay attention to in the process of rising is that our upper body must be kept straight. Bow? Very dangerous.

Barbell bench press

Different from the first two movements, you should take a prone position, and then the part where you hold the barbell with both hands must be wider than your shoulders. Before the bench press starts, you should tighten your shoulder blades and push them up when you are ready. When we reach the lowest point, our hands must be perpendicular to the ground. Such standard movements will be beneficial to our stimulation of the pectoral muscles and triceps brachii.

Compared with the first two movements, this movement requires higher upper limb strength, because we don't need the leg strength of lower limbs, but only the strength of shoulders, chest and arms.

Barbell lunge

In fact, we can also use barbells to complete this action. Before doing this action, our legs must keep an arched posture, and at the same time put the barbell on our trapezius muscle like a squat. When the legs are bent, our knees must touch the ground, and at the same time, our backs should be kept straight. Then we can use the quadriceps in front of our legs to exert strength and exchange our legs for training. This training is mainly to stimulate our quadriceps to some extent.

Barbell hard pull

Hard pulling is also one of our three major events, which plays a very important role in training our legs and backs. However, it is very difficult to master a correct traditional hard drawing. The key point of the action is to put your hands on both sides of your legs, and the heavy hard pull (as shown in the figure) can increase the grip strength. At first, use the forefoot to exert force, and then the leg will have a push to the ground and rise on the barbell.

In fact, these training moves are not something we can do every day, because our bodies and muscles also need rest, so we can take a day off after each training before training. This will also play a very good auxiliary role in our training effect. If you do a lot of training every day, you will not only have a good training effect, but also cause some damage to your muscles.

The above actions are exercises that we can do with barbells when there is no equipment in the gym. Each of the above movements can be exercised to the part you want to exercise like an instrument. If you master it well, it is even more useful than the equipment for your muscle growth. Come and study together!