Prepare for action:
1) Hold a barbell and pass through the trapezius muscle from the back of the neck.
2) Legs apart, feet slightly wider than shoulders, toes forward, knees slightly bent.
3) Chest out, abdomen in, chest out, eyes looking straight ahead.
4) The waist and back are naturally arched, and the head and cervical vertebrae are kept straight.
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5) Kneel slowly, just like sitting in a chair, until your thighs are parallel to the floor.
6) Stand upright slowly and return to the starting position.
7) Repeat the above actions until a set of exercises is completed.
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Action essentials:
It is best to wear a wide belt to protect your back before barbell training.
It is recommended to wrap the folded towel in the middle of the barbell when carrying weight in a squat. In this way, the pressure of the barbell on the cervical spine will not be too great.
Before the barbell squats, it is recommended to put two thin small barbell boards on the floor at the heel of both feet and stand on the heel. This can avoid sitting too far back when squatting.
When you stretch your shoulders backwards and tighten your shoulder blades, the contracted trapezius muscle just forms a shelf for placing barbells.