Types of barbell bars, with the continuous improvement of living standards, people pay more and more attention to the management of figure, and more and more young people become frequent visitors to the gym. In order to achieve the effect of exercising arms, shoulders and neck, let's look at the types of barbell bars.

Types of barbell bars 1 Simply put, barbell bars can be divided into straight bars and non-straight bars, and these two categories are divided into several varieties.

Let's start with the straight bar. Due to the limitation of shape, the difference between straight bars mainly lies in length, diameter and weight, such as:

Standard weight-lifting male/female barbell bar, 2200/20 10 mm in length, 28/25 mm in diameter and 20/ 15 kg in weight. Sleeves with barbell pieces at both ends are 4 15/320 mm and 50/50 mm in diameter (most women have smaller hands, so barbell bars are thinner. In addition, the middle part is not knurled), the diameter is smaller, and the parts with barbells at both ends are not sleeves, but simple threaded barbell bars (strangely, this barbell bar is called standard bar abroad).

Some barbell bars are similar in shape to standard barbell bars, and the sleeves with barbell pieces at both ends are all 50 mm in diameter, but much shorter. However, in foreign multi-strand weightlifting competitions, because the weight lifted by athletes has been greatly improved with the help of equipment, it is necessary to use some special barbell bars whose length, weight and diameter exceed the standard barbell bars, such as three special barbell bars commonly used in squat competitions:

Texas squat barbell bar, 2440 mm long, 30 mm in diameter and 25 kg in weight, with sleeves with barbell pieces at both ends and 50 mm in diameter.

Besides, it's not straight. There are many such modes, and the common non-straight rods mainly include:

1, EZ barbell bar designed by Lewis Demeck, its curved shape can reduce the pressure on wrist when doing arm muscle exercises such as bending over.

2, small ring stick, mostly used to exercise triceps brachii in arm flexion and extension, so it is also called triceps brachii stick.

3. Someone added grips in different directions to the small ring bar, which became Swiss barbell bar (also called football barbell bar).

4. Some people grasp to make their rings bigger, and there is a big ring rod trap rod, which is suitable for training such as hard pulling and farmer walking.

Type 2 of barbell bar How to choose dumbbells?

At present, there are two kinds of dumbbells on the market, one is a fixed weight dumbbell, which is cast from pig iron, with an iron bar in the middle and solid balls at both ends. The weight of light dumbbell is about 2- 16 kg, and the weight of heavy dumbbell is 10, 15, 20, 25 and 30 kg. The other is a stainless steel dumbbell with adjustable weight, which is similar to a reduced barbell. It is a combined dumbbell consisting of a bell rod and a bell nut. The two ends of a short iron bar are sheathed with round iron pieces with different weights, ranging from 10 to 30 kg. Besides iron dumbbells, there are wooden or plastic dumbbells.

When buying, it is best to choose a detachable combination dumbbell. Pay attention to the quality of screws when choosing screws, otherwise it is easy to trip and cause danger. In addition, dumbbells should be selected according to the purpose of fitness.

If you practice high-intensity sports such as weightlifting, the weight of dumbbells should be large enough to be close to the limit after 3-5 consecutive lifts; If it is bodybuilding, choose to lift the weight close to the limit 8- 12 times in a row. If you want to lose weight or exercise muscle endurance, the weight of dumbbells should be lighter, and it is enough to lift 15-25 times to approach the limit weight. Women generally focus on losing weight, with dumbbells weighing 3-5 kg. Men can choose dumbbells around 10- 15 kg.

When using dumbbells for fitness, we should pay attention to: fully warm up before exercise, including 5- 10 minutes of aerobic training and stretching the main muscles of the body; Don't move too fast, especially the stability of the waist and abdomen is very important; Training movements should avoid singleness,

Whole body balance is the most important. In addition, the movements should be standard, and dumbbells should be used for exercise. Although the action is not difficult, it must be standard. If it's not in place, it's probably the wrong muscle. When lifting sideways, the elbow joint bends moderately, and if it is "stretched" too straight, it is easy to get injured; Relaxation after exercise is beneficial to the development of long lines and streamlined muscles.

Finally, pay attention to breathing methods, such as inhaling when chest abduction or lifting, and exhaling when adduction or falling.

Through my explanation of the selection and use of dumbbells, did people who love fitness have a new understanding of dumbbells? In fact, no matter what kind of sports equipment it is, you must first choose the one that suits you, so that you can get twice the result with half the effort.

Types of barbell bars 3 What material is good for dumbbells?

Rubber dumbbell

The inner material of the encapsulated dumbbell is pig iron, and the outer material is encapsulated. There are two kinds of encapsulated rubber, one is reclaimed rubber and the other is new rubber. Both kinds of rubber are mixtures of petroleum derivatives and rubber.

Dumbbells soaked in plastic

Plastic-soaked dumbbells are dumbbells wrapped in plastic after being soaked in plastic water. A polyvinyl chloride impregnation solution is usually used. Polyethylene is also used to impregnate powder. Usually it won't fade, and it will never fade.

Colored plastic dumbbells

The process of making dumbbells is basically similar to that of packaging dumbbells. Usually, rubber-coated dumbbells and plastic-impregnated dumbbells are enough for family fitness.

Electroplated dumbbell

The main material is cast iron, which is hard, heavy and dense. Electroplating on dumbbell surface. Electroplating is similar to baking paint. It is small in size and not easy to rust. Even if there is rust, it will not spread, but it is easy to break the ground. Electroplated dumbbells belong to dumbbell products and belong to mid-range products.

In bodybuilding theory, RM is used to indicate the maximum number of repetitions that a load can do continuously.

For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM. If the purpose of your dumbbell fitness is to gain muscle, do dumbbell movements from 8RM to 12RM every day, with 3 to 8 groups of 8 to12 in each group; If the purpose of your dumbbell fitness is to keep fit, do the related dumbbell movements 15RM to 20RM every day, and do 5-6 groups for each movement, each group 1520.

Generally speaking, the price of rubber-coated dumbbells is relatively cheap, followed by electroplated dumbbells and painted dumbbells, and the most expensive dumbbells with the best quality are plastic-impregnated dumbbells.

The simple division of barbell bars in China can be divided according to the following specifications:

1, length: 1.2, 1.5,1.8,2.2 (m)

2, handshake diameter: 25mm 28mm 30mm 32mm 50mm

28mm is recommended, because the Olympic weightlifting pole is 28mm', but at present, it is more 30mm or 32mm in China. In order to increase the safety load, 25mm is obviously a low-end contraction pole.

3. Hanging piece diameter: 25mm and 50mm.

Obviously, 50mm is better, 25mm is a small hole barbell piece, and 50mm is an Olympic piece, not a big piece.

4. Self-weight: the minimum weight is below 5kg, and then there are 5.6kg, 8kg, 10kg, 13kg, 15kg, 18kg, 20kg, etc.

5. Safe bearing:

The lowest is about 50kg, and the highest is 1, 200kg, which is a regular shot. Of course, there are also 1 squats for Hercules weighing more than 200 kg. Those are special poles.