Bian Xiao introduces barbells to you today. As one of the most commonly used fitness equipment in the gym, barbell has always been used without the exercise of our whole body muscles. We can usually use barbells to exercise the muscles of the chest, abdomen and arms, and we can rely on barbells to produce many kinds of fitness movements, so barbells have always been one of the most commonly used fitness equipment for men in gymnasiums.

Barbells are heavy and need to be exercised with both hands, which tests our muscle strength. Therefore, beginners need to choose the weight they can bear when using barbells to prevent them from falling off and being injured during exercise. In order to make everyone exercise more comprehensively, I selected several exercises and used barbells to exercise muscles. Come and study!

Method one, barbell bench press.

Barbell bench press mainly exercises the muscles in our chest. This action is more difficult. We can use a lighter barbell first. When preparing for the action, lie flat on the fitness chair and put the barbell on your chest with both hands. The distance between our hands is slightly wider than the width of our shoulders. Look straight up and keep breathing evenly.

After you start bench press, slowly lift the barbell with your arms. When your arm is completely straight, hold it for a few seconds and then return to the starting point. Keep your arms upright during exercise. The operation of this action is very difficult, and it should be carried out according to your own ability from the beginning.

Method 2: The barbell paddles at attention.

This action mainly exercises our deltoid and arm muscles. When preparing, keep your body straight, keep your feet slightly apart, hold the barbell with both hands, and point your palms at your body, let the barbell droop naturally and keep your arms straight.

After the exercise, lift the barbell with the strength of shoulders and arms, return to the original position when the barbell reaches the neck position, and then exercise repeatedly. The key to this action is that the arm should lift the barbell in a rowing-like manner. This action is best divided into two groups, a group of 20 exercises.

Method 3: the bearing body rotates

The weight-bearing body rotates to exercise the abdominal muscles, and the strength of our abdominal muscles can be exercised by rotating the weight. This action requires us to put the barbell around our neck when preparing, hold the barbell firmly with both hands to avoid keeping the body straight after falling, and start to rely on the strength of the waist to make the body rotate. When rotating, keep the barbell rotating steadily for 60 degrees. This action can be done 30 times at a time.

Method 4: Smith squats

The dumbbell placement position of this action is similar to the rotation of the load-bearing body. The barbell is also stabilized on the back of the neck with the strength of the arm, and then the legs are separated by about shoulder width and the center of gravity is slightly lower.

Then start to squat to the limit, then keep it steady for a few seconds and then return to the starting position. When doing Smith squats, be careful not to squat and stand up too fast, which will easily cause physical loss. Every time you do Smith squats, you can divide them into two groups. One group does twenty squats.

Barbell exercise demands and consumes a lot of human body, so we must know our own limits, make full warm-up preparations before and after exercise, and supplement protein nutrition in our daily diet. I hope you can make good use of dumbbells and build the strong muscles you want.