When using barbells in the gym, we should pay attention to three aspects, namely, the choice of barbells, safe use and moral cultivation. Let's discuss them one by one.
1- barbell selection (1) barbell bar
The standard barbell bar is 2.2 meters long and weighs 20 kilograms. Gyms, regardless of size, are generally equipped with standard barbells weighing 20 kilograms. Large and medium-sized gymnasiums can consider the needs of female members and configure non-standard barbells with lighter weight, such as 15 kg.
In addition, in order to meet the needs of training, gyms are generally equipped with short barbells, which are mainly used to train shoulder and arm muscles, such as double-head bending, head bending and front flat lifting. That is to say, in general:
When doing squat, bench press, hard pull and other heavy training, use standard barbell bars;
Short barbell bars are used to train small muscle groups of shoulders and arms.
(2) Barbell piece
The barbells in the gym are all complete sets. Generally, barbell pieces of 25kg, 20kg, 15kg, 10kg, 5kg, 2.5kg, 1.25kg are commonly used weights.
When doing bench press, leg lift and pull-down, the weight of each group will increase at a greater pace. For example, some people will increase the weight of 5 kg or 10 kg by bench pressing, and 20 kg and 40 kg by leg lifting (back pushing).
When training small muscle groups or weak events, the adjustment of barbell weight in each group will be reduced accordingly, for example, when pushing up and down, each group will increase at the speed of 2.5 kg and 5 kg.
No matter what weight combination you prepare, the basic principle of training is to increase the weight step by step within the current ability of the exerciser, and to be protected by a fitness partner when using heavy weight or heavy weight training.
2- Safe use of barbells The current training equipment generally considers safety protection. These safety measures should be set in advance before using barbells.
(1) When using free weight, barbells should use safety buckles. That is to say, after the barbell piece is installed, the safety buckle can be installed to prevent the barbell piece from slipping under unexpected circumstances.
(2) On the training frame with the fixed power rail, the barbell bar has been horizontally stable, and there is no need to use the safety buckle. However, these devices will have safety locks themselves, which will stop the barbell rod when the barbell accidentally slides down, so as to avoid injury. For example, Smith frame, squat frame or bench press frame generally have such safety design.
(3) In free weight training, such as barbell pulling, after completing a set of movements, we usually throw barbells directly to the ground. Of course, it will make a lot of noise. You must make sure that the training area is a special strength training area, and the ground is covered with special anti-collision training pads to avoid damaging the equipment and the ground.
(4) Barbell belongs to heavier and larger training equipment, so in the training process, there should be no other irrelevant personnel within the training radius except the assistance of training partners. Especially when you finish the action and need to throw the barbell to the ground, you should be more careful not to hit people to prevent the barbell from splashing or rolling up and hurting people around you.
3- Training Ethics (1) When you are not sure whether others are using barbells, you should ask first.
During the peak hours in the gym, barbell pieces are often in a hurry. At this time, if you see barbell pieces on the ground in someone else's training area, don't take them away directly. Ask if anyone is using it before you take it away. Because, the others are probably barbell pieces that are adjusted in weight between groups and temporarily idle.
(2) When carrying out heavy-weight training such as leg lifts, try to choose the trough time of the gym.
Because a lot of weight is needed when lifting legs, ordinary people can reach 150 to 300 kilograms after training, and those who perform well will reach 300 to 500 kilograms. Therefore, for barbell pieces, leg lifting and other training are widely used.
If heavy leg lifting training is carried out during peak hours, it is not conducive to the exercisers to collect barbell pieces themselves. First, more people use barbell pieces. Second, the use of barbell pieces in large quantities will lead to the inability of others to obtain barbell pieces, which will affect the exercise.
(3) The barbell bar and barbell piece should be put back in place in time.
Put the barbell bar and the barbell piece back on the barbell rack, and put them back in time, which is convenient for others and yourself. At the same time, placing barbells at will can also avoid tripping or affecting others.