Step 2: With the help of the contraction force of latissimus dorsi, bend your elbow and lift the bar up along your calf to your knee.
Step 3: Continue to lift the bar to the upper thigh with the strength of latissimus dorsi, while the chest is slightly stiff. Finally, restore the exhalation. In the process of weight reduction, we must use the control of latissimus dorsi to slowly put down the barbell until the arms and shoulders are completely relaxed and the latissimus dorsi is fully extended.
In the process of lifting the bell, beginners should pay attention to three points: First, the upper body should always hold out the chest, abdomen and waist, and it is not allowed to bow back and loosen the waist. Second, the lifting route of barbell is not vertical. Third, don't use inertia when lifting the bell. When the bar is lifted to the lower abdomen, it should be pulled to the chest position and then put down vertically.
Extended data
Other events of barbell
Body pump
Many gyms offer barbell exercises, which is a special and simple exercise course. Like aerobics, it is also done with strong music accompaniment, but this set of "aerobics" needs to be done with barbells.
Barbell exercises combine the advantages of aerobic exercise and anaerobic equipment exercise, and add rhythmic exercises and rhythmic music, which can make bodybuilders complete training in an exciting atmosphere and get twice the result with half the effort. You can also improve the human bone density by continuously stimulating the muscles on both sides of the spine.
In addition, according to experts' test, "barbell exercise is the fastest and most effective shaping exercise in the world", which lasts for one hour twice a week, and you can see the fitness effect after three months.
Reference source
Baidu encyclopedia-barbell practice
Baidu encyclopedia-barbell rowing