1, standing posture recommended
When doing this action, we first need to stand, with our feet shoulder width apart, our legs and back straight and not bent, and then put the barbell on your shoulders. As shown in the picture, this action is mainly to exercise our shoulder muscles, so we don't need help when we want to move. We push the barbell up with the strength of our shoulders.
Whether lifting or putting, always keep your back and legs straight, don't bend, and always use shoulder muscle strength. The weight of the barbell need not be too heavy. If you are just starting to do it, you can remove the barbell piece and use the barbell bar to complete this action.
2, single-arm barbell rowing
To do this, you can kneel on the training bench, or stand with your feet slightly wider than your shoulders, your legs slightly bent, lean forward, put the barbell between your legs, and then finish this barbell rowing action. If you have a training stool beside you, you can kneel on the training stool, lean forward and support your body with your hands to keep your body stable.
Then choose a weight that suits you to complete this training action. This action is mainly to exercise our back muscle strength. When we reach the peak, we pause a little and feel the squeezing feeling of the back muscles. When we put it down, we slow down and feel the force of the back muscles.
3. Barbell bench press
Before doing this action, you need to find a long training stool and then lay your body flat on it. Even if you are lying down, our legs can't shake at will. Keep them on the ground and exert proper force. The waist and back need to be close to the training stool.
After these preparations, you need to choose a barbell that suits your weight. The weight can be gradually increased from small to large, and the best training effect will not be achieved without coveting the weight. This action is mainly to exercise our chest muscle strength and feel the force of the chest muscle.
If you are just starting to do this training, you can choose a barbell bar, that is, a barbell bar without any weight, to complete this training action.
Step 4 squat with weight
When it comes to squats, everyone is familiar with them, and so is weight-bearing squats. We just need to add a proper weight to the squat, which makes it more difficult for us to do the squat, mainly to exercise the leg muscles and hip muscles more effectively.
If you feel that you can't support the load, you can try to relax the distance between your legs and do a wide squat, which will be more explosive. Squat movements should be as standard as possible, so the exercise effect will be better.
5. Barbell bending
When we talk about bending over here, we mainly exercise our arms and do this bending over. You can do this bend on the priest's bench or standing. What I'm talking about here is the barbell bending in standing position.
First of all, you need to separate your legs, shoulder width apart, straighten your back and legs, fix your body, choose a barbell with appropriate weight, and use the strength of biceps muscle to complete this bending action.
These movements we mentioned above can exercise our arm muscles, back muscles, chest muscles, leg muscles and hip muscles respectively. We just give each muscle a barbell training movement that is easy for everyone to master. If you want to do muscle strength training in a certain part alone, then you can pay more attention to some of our other training moves, hoping it will be effective for you.