Barbell is a combination of barbell and aerobics. Adjustable barbell weight is suitable for people of different ages, sexes and constitutions. Barbell exercise is a relatively fast slimming exercise, which can shape an attractive figure. Here are six sets of movements that you must learn to do barbell exercises.

First of all, hips

Exercise quadriceps femoris (need to bear weight)

1. Prepare posture, maintain basic standing posture, and adjust breathing and body balance.

2. Squat smoothly and grab the barbell;

3. Lift the barbell up along the body and place it where the shoulder muscles are the most;

4. Abdomen in and chest out, elbows vertical to the ground, shoulder blades tightened backwards, knees bent forward, hips sitting backwards, knees not exceeding toes;

5. Decreased exhalation.

Second, back exercises (medium weight)

1. Reduce the weight and adjust the barbell to a medium weight;

2. Prepare for action and adjust your breathing;

3. The barbell is lifted to the elbow of the body, not exceeding the height of the chest;

4. Turn your elbows and squat while tightening your abdomen;

5. Stand up and lift, the barbell is always attached to the body and restored.

Third, triceps exercise (small weight)

1. Hold your hands tightly and don't exceed the width of your shoulders;

2. Lift the barbell and intentionally tighten the elbow inward;

3. The big arm does not move, and the small arm falls vertically downward in the direction of the forehead;

4. After returning to the preparatory action, the big arm moves down, the small arm does not move, and the elbow joint clamps the sides of the body.

Fourth, biceps exercise (small weight)

1. Elbows are bent upward, and the big arms are close to the sides of the body.

2. restore.

Five, thigh and calf exercises (with or without barbells)

1. Prepare for action;

2. Step backwards with your right foot, with your upper body perpendicular to the ground and your whole upper body taut;

3. Vertical squat, the angle between the big leg and the calf is 90 degrees, and the back root of the right foot is always upward;

4. Restore your legs.

Six, shoulder exercises (small weight)

1. Prepare for the action (abdomen, chest, body forward, arms and legs at your sides);

2. Pull up vertically and exert force with your shoulders;

3. The upper body is vertical to the ground, and the elbows are bent and fixed at both sides of the body;

4. Belly in, chest out, arms open to both sides.

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