Girls generally use multiple barbells.
20-30 kg is recommended, which is too heavy, and it is easy to exceed the body load and hurt muscles and ligaments.
Speaking of barbells, people will think of lifting weights. In fact, the two have the same effect. It seems that barbell exercise is a strength-based fitness program, and in barbell exercise, there are many levels of barbell pieces to choose from, such as 5 kg, 10 kg, 2.5 kg and so on. In fact, it is a low-intensity but very interesting exercise. The whole exercise process of the practitioner is completed with the cooperation of barbells and music. During the training, you can choose barbell pieces with different weights according to your physical condition. Whether it's a petite and emaciated white-collar woman who usually lacks exercise, or a strong girl, she can lift her head and practice repeatedly. For urban white-collar women, barbell exercise is also an acceptable fitness program.
How appropriate is a barbell for girls?
Everyone has a different strength base and uses different weights. The training weight of others may not be of reference value to you.
There is a term in fitness that you should know-RM (repeat max), the maximum number of repetitions. You can simply understand it as the maximum number of times you can make a weight (the number of times you can lift a weight). Take squat as an example. You can only do a squat of 10 with a weight of 20 kg at most, so the weight of your squat of 10RM is 20 kg, or the weight of 20 kg is 10RM for you. This data, like relative weight, is very valuable for training.
Generally speaking, 1-5RM tends to increase absolute strength, 6- 12RM tends to develop muscle volume, and above 15RM is to train muscle endurance. Many girls are afraid to try lifting weights! For girls, weight 10~ 15RM is more suitable. Of course, you can exercise according to the routine of men's training. No problem. Don't worry about anything. Of course, the premise is to have a good foundation!
What actions does the girl barbell have?
The first trick: hard pull
This action is mainly to exercise the back and stimulate the biceps brachii. By exercising these two parts, you can make your back lines more compact and firm, which is also helpful for slender arms.
The second action: barbell bench press
This action is a common action to exercise the chest, and of course it is also helpful to stimulate the triceps. If women want to prevent sagging breasts, they can do more exercise. If the barbell bench press is unsafe, it is suggested to exercise on Smith machine, which can ensure safety on the one hand and keep the barbell track vertical to the ground on the other.
The third action: barbell squat
It is said that there is no squat and no buttocks, and squatting is the action of exercising buttocks and legs. If you want tight hips and sexy legs, you can exercise this action more. When exercising, pay attention to the same direction of knees and toes.
Why is barbell popular?
Barbells are well known to the public. In addition to Olympic weightlifting, more and more people will walk into the gym and see this big guy. Although this guy is big, he is very effective for both novices and veterans. In addition, they are new members of the gym, and barbell practice is very friendly to them. Barbell belongs to weight training. Generally speaking, all people increase their muscle strength through barbell training. It allows you to exercise your shoulders, chest, arms, hips and legs, which is almost a universal instrument.