1, Squat method, using barbell squat to lose weight, the most basic method is standing barbell squat, but it also has many changes, such as sumo squat, neck squat, arrow squat and so on. Barbell squat is to put barbells in different positions, exercise different parts, burn fat quickly and lose weight.

2, hard pull, put the barbell at the foot in front of the body, squat, pull the barbell up, put it down after standing upright, and repeat the action. This action is mainly to exercise the muscles of the upper body. The weight of the barbell used should be light, and the purpose of reducing fat can be achieved by measuring.

3, lifting method, lift the barbell up with four limbs, such as pushing the barbell on the shoulder, putting the barbell on the shoulder, holding the barbell with both hands, lifting the barbell to the top of your head with your face, and then slowly putting it down. This method also includes barbell shoulder lifting and barbell bending arm lifting, which can effectively thin the arm.