Fitness barbells are full of fun. Barbell is a popular name. Literally, it is barbell aerobics. In fact, it also has a foreign name, called "somatosensory charging". Let's take a look at the barbell exercise for fitness, which is full of fun.

Fitness barbells are full of fun. 1 barbell is a popular name. Literally, it is barbell aerobics. In fact, it also has a foreign name called "Body Charge", which is translated from its foreign identity-Body Pump. It has been a fire in the gym for some time, but because of barbells, many outsiders think it is a boring project.

But it is best to judge on the basis of original materials. If you haven't tried it, don't judge it at will-this project is among the best in more than 3000 clubs in more than 40 countries around the world, so that the advantages of aerobic exercise can be brought into full play.

Simplify target training, burn calories through proper weight and continuous physical exercise, and dance with the most popular music at present. This is the true face of barbell exercise, which is also the key to its ranking TOP 1

According to Xu, the popular coach of Baolihao, body charging can not only accelerate the metabolism of practitioners and burn fat quickly, but also exercise the endurance of practitioners, improve self-confidence, make people refreshed and maintain good working conditions. After a class, it's like charging your body.

In the process of exercise, most of the exercises are carried out in a standing position, and the barbell is held in the hand, so the exercise intensity for the legs and arms is greater. Doing all kinds of movements carefully can shape muscle shape and enhance muscle strength, durability and bone density.

A complete barbell training class is about 60 minutes, and there is a simplified version without arm movements, about 50 minutes. This course allows men to consume an average of 556 calories and women to consume an average of 390 calories. It is one of the most popular weight loss courses at present.

Barbell exercises adopt standardized training methods and carry out a series of free weight-bearing exercises, in which not only barbells are used, but also barbell pieces, pedals and mats are used, and equipment is constantly changed, so that participants can get more from group exercises.

Although it is a weight-bearing aerobic course with a heavy load, girls still actively participate, so the participants are mainly women. At the same time, it is also a project with more male participants in group gymnastics. This kind of collective atmosphere allows everyone to encourage and compete with each other, and when everyone is sweating like rain, they can realize the fun brought by the development of their physical potential.

Each set of roads is divided into 10 sections, each section is 5 minutes. All movements strive for maximum intensity within the specified time, challenging every muscle of your body.

People with different physical qualities should choose barbell pieces that suit them. You can choose 1.5, 2.5, 5, 10 kg. The selection criteria are that you can bear this weight, keep up with the coach's rhythm, and make your muscles and bones reach the most suitable pressure.

Accompanied by rhythmic music, I constantly inject vitality into myself in the shouts of friends. The coach will also adjust the weight of the barbell according to the physical condition of the exerciser. Doing different sports consumes different calories, so don't worry that it will become "five big and three thick" after practicing for a long time.

A. In the warm-up part, the muscle groups in all parts of the body are stimulated with lighter weight barbell pieces to fully mobilize them, so as to relieve the tension and stiffness caused by not exercising at ordinary times and prepare for the next high-intensity exercise.

Stand on one leg target muscle: Stretching and relaxing leg and chest muscles is often used to relax after exercise. In fact, there is no such action in the warm-up exercise led by the coach. Just considering its practical effect, Gail thinks it is very helpful to stretch the body and wake up the stiff body in "sitting" life.

B, the exercise part, squat target muscle: quadriceps femoris, feet shoulder-width apart, toes pointing slightly outward. Hold the barbell with both hands and put the barbell on the trapezius muscle. In the process of squatting, pay attention to the slight lifting of hips, abdomen, chest and jaw.

Key: this action must ensure that the knee does not exceed the toe when the leg is bent. At the same time, let the center of gravity be on the heel. Don't bow your head deliberately.

Step target muscles: the front thigh, buttocks and feet are stepped open, and the abdomen is closed and the chest is lifted. When your knees are bent down, keep your body upright, with your front legs, lower legs and rear legs perpendicular to the ground, and your front thighs parallel to the ground. Bend your knees to the limit, then relax and do the same on the other side.

The key: be sure to push slowly, otherwise it will be difficult to have an effect.

Bend down to lift the bell target muscle: the back muscle bends down to lift the barbell in the same standing posture as the squat, lift the hips and chest, and focus on the heel. Grasp the barbell with your palms outward, bend your elbows when inhaling, lift the barbell to the limit, and hang your arms when exhaling.

Key: Pay attention to the elbow joint as close to the body as possible when lifting the barbell in inhalation, and the arm will droop when exhaling, but don't let the barbell exceed the knee.

Bend the chest and push the target muscle: the chest muscle group lies on the pedal, with the palms of both hands outward, holding the barbell and pushing it above the body. This action is different from flat chest push. In the process of arm bending to extension, the force is inclined upward. You can clamp the chest to make the chest muscles firmer.

The key: grasp the strength to avoid the balance point moving backwards, causing the barbell to fall and strain the arm and chest muscles.

Dumbbell Pieces Target Bird's Muscles: Shoulder muscles kneel on the mat step by step, lean forward and take a dumbbell piece in each hand. The big arm is parallel to the ground and the small arm is vertical to the ground. When inhaling, get up and keep your arms moving. Note that the forearm is lower than the arm, and the arm is lower than the shoulder.

The key: don't let the strength of your arm play a leading role when you get up, let your shoulders drive the weight of the dumbbell to lift.

C. Relax some sports goals: let all muscle groups of the body stretch or massage to prevent excessive lactic acid from producing and affecting the physical condition of the next day.

Because the whole body muscles participate in high-intensity exercise, it takes about ten minutes to relax. Stretching chest muscles, stretching ventrolateral, relaxing quadriceps femoris and relaxing back muscles are typical necessary movements.

Fitness barbell is full of fun II. The trend of modern office workers.

Many barbell exercises are done by standing posture, which will make the muscle tissues in many parts of the body bear the load, and its main function is to shape the muscle shape.

Aerobic barbell exercise allows you to experience a relatively fast slimming exercise. Using barbell with aerobics and music to improve the fitness effect and shape your attractive figure can fully relax your body and mind. The principle of slimming is to consume calories, passionate music, strong will and loud cries through proper weight and continuous physical exercise.

It can not only speed up the metabolism of practitioners, burn fat quickly, but also exercise the endurance of practitioners, improve self-confidence, make you refreshed and keep a good working condition. Nowadays, most people are under great pressure at work, and they will choose barbell exercise to relieve their pressure. For urban white-collar women, barbell exercise is also an acceptable fitness program.

Barbell is women's favorite.

Women prefer barbell practice.

Many barbell exercises are done in a standing position, which will make the muscle tissues in many parts of the body bear the load and strengthen metabolism by repeated exercises. Its main function is to shape muscle shape and enhance muscle strength, durability and bone density.

Studies and surveys show that men consume 556 calories and women consume 390 calories in a 60-minute barbell training class.

Barbell training adopts standardized training methods and carries out a series of free weight-bearing exercises, which can make trainers gain more passion from group barbell training.