Today, I recommend two metabolic combination exercises using barbells-
The first set of barbell combination-bending and paddling? Hard pull? Turn higher? Title recommendation
First, bend over and row. Stand with your feet apart, about as wide as your hips. Hold the barbell in backhand, with the grip slightly wider than the shoulder. Bend over, keep your back straight, make your trunk parallel to the ground, and bend your knees 15 ~ 20 degrees. Pull the barbell to the center of the trunk, at the height between the chest and navel. Put down the barbell slowly, and don't let the barbell touch the ground during the process. You can also practice this action by holding the barbell in your forehand, but many people think that holding the racket in your forehand is not good.
Note: After bending over and paddling, put the barbell on the ground and switch to forehand for hard pull and other combined training exercises.
The second action, hard pull. Stand up straight, feet apart, hip width apart. Hold the barbell with both hands, put it on the front of your thighs and keep your arms straight. Keep your back straight, bend your body forward toward the ground, and keep your knees bent 15 ~ 20 degrees. When bending forward, raise your hips backwards and don't shake your back. When the trunk is roughly parallel to the ground or the barbell piece lightly touches the ground, it is driven in the direction of the barbell and moves in the opposite direction until it returns to the initial position.
The third action, high flip. Stand with your feet apart, about shoulder width. Hold the barbell with both hands, and the distance is slightly larger than the shoulder width. Put the barbell gently on your thigh, lift it with explosive force, and lift the barbell upward at the same time. When the barbell reaches the shoulder position, quickly turn the elbow under the bar and grab the barbell above the chest.
The fourth action, head recommendation. Stand with your feet shoulder-width apart. Hold the barbell with both hands, slightly wider than the shoulders. The knee joint flexes slightly, and then moves quickly in the opposite direction. The barbell is lifted to the head with explosive force, and the arms and legs should be coordinated. When the barbell is completely above the head, slowly reverse the action and put the barbell on the ground to complete the whole set of actions.
Next, the second set of barbell combinations, bending over and paddling? Hard pull? Jump up and shrug? Title recommendation
The first action is to bend over and row a boat. Same as the first group of exercises. This is a very common thing in combination training. Don't be surprised. After all, we can't guarantee that every set of exercises is a brand-new movement. Like the first group of movements, put the barbell on the ground after paddling, and change to forehand hard pull and other combined training exercises.
The second action, hard pull. This operation is the same as the first set of operations.
The third action, jumping and shrugging. Bend over and pull hard, stand up straight, jump up a little, shrug your shoulders and pull your shoulders to your ears.
The fourth action, head recommendation. Speaking of which, I'm sure you've also found that only the third somersault in these two groups is different from jumping and shrugging. This is the advantage of combined training, and different effects can be achieved through action reorganization.