It is said that in western countries, barbell is a must-have item in almost every gym and is deeply loved by the public. Barbell exercises combine the advantages of aerobic exercise and anaerobic equipment exercise, and add rhythmic exercises and rhythmic music, which can make bodybuilders complete training in an exciting atmosphere and get twice the result with half the effort.
You can also improve the human bone density by continuously stimulating the muscles on both sides of the spine. In addition, according to experts' test, "barbell exercise is the fastest and most effective shaping exercise in the world", twice a week, one hour each time, and you can see the fitness effect after three months.
Action demonstration
Prepare for exercise
Barbell exercises will directly stimulate every muscle in the whole body, and the joints must be fully stretched before, otherwise it will be easy to strain.
Hip exercises
Duration: 5 minutes. Weight: 5 kg for male and 3 kg for female. Let go of your palm, hold the barbell wide, then separate your feet shoulder-width apart, so that your knees and toes are in the same direction, and your upper body will rise and fall vertically with the music rhythm. Don't squat above your toes.
Chest exercises
Duration: 5 minutes and 30 seconds. Weight: 3.5 kg for male and 2.5 kg for female. Lie flat on the pedal, hold the barbell wide and push it up and down with the rhythm. The reason why you lie on the pedal is because when you need to push down, the lever is only one fist away from your chest.
Biceps exercise
Duration: 4 minutes. Weight: male 2.5 kg female 1 kg. The elbow joint is close to the body, and the arms are spread as far as possible. This width is the width of the barbell. Your feet can stand back and forth to keep your center of gravity stable. When the music starts, lift the barbell with the rhythm. Pay attention to this. Elbows must be clamped, and the lifting should not exceed the shoulder plane.
Quadriceps exercises
Duration: 4 minutes. Beginners don't need barbells. They need to separate their legs from their hips, take a big step naturally, then sit down with the rhythm and move their center of gravity back. This action is more difficult.
Shoulder exercises
Duration: 4 minutes. Weight: male 2.5 kg, female 1 kg. Stand with your feet back and forth, with your thumb passing through the center of the barbell and firmly fixed. Shoulder force to separate the barbell piece to both sides, and pay attention to keep the elbow moving in a horizontal line.
In fact, relaxation exercise is not only at the end, but also after each exercise, so that muscles can be fully stretched, enough blood can flow into muscle tissue, and oxygen can be increased to prepare for the next exercise.
Matters needing attention
According to experts' test, "Barbell is the fastest and most effective shaping exercise in the world", twice a week, one hour each time, and you can see the fitness effect after three months.
Learn six sets of movements necessary for barbell practice.
Although it is cold in winter, it is not a big problem for some friends who love fitness, but we must pay attention to safety first in fitness. Let me show you the precautions of fitness in winter and see how to keep yourself from getting hurt in the cold winter!
What should I do in winter fitness? Do you know that?/You know what? Do you know that?/You know what? Or do you exercise as usual? You must pay attention to some things in winter, and you can't exercise as carefree as usual. Let's have a look!
How to exercise in winter? What are the precautions for winter fitness? Let's take a look.
Participating in physical fitness activities in winter can not only exercise and enhance physical fitness, but also exercise strong will, not afraid of cold, improve the body's cold resistance and prevent various diseases. The proverb "Practicing Sanjiu in Winter" is a valuable experience that people have summed up in their long-term exercise.
In winter physical exercise, due to the continuous contraction of muscles, the heart beats faster, the breathing deepens, the metabolism is vigorous, and the heat generated by the body increases. At the same time, physical exercise can also enhance the excitability of the cerebral cortex, make the thermoregulation center adjust the body temperature sensitively and accurately, adapt to the cold environment, and improve people's ability to keep out the cold. Therefore, people who insist on winter exercise have 8 ~ 12 times stronger cold resistance than ordinary people.
In winter, when you exercise outdoors and are constantly stimulated by cold air, your body skills will change, there will be more disease-resistant antibodies in your blood, and your resistance to diseases will become stronger.
Therefore, people who insist on winter exercise rarely suffer from anemia, cold, tonsillitis, frostbite, bronchitis, pneumonia and other diseases. As the saying goes: "Exercise more in winter and get sick less; Lazy in winter, drink an extra bowl of medicine. "This is a fact.
Due to the cold and dry weather in winter, the ground is frozen and hard. If you don't pay attention to the hygiene of exercise, you are prone to frostbite, catch cold, muscle strain, joint sprain and other diseases, which will affect your health.
So, what should we pay attention to in winter exercise?
(1) Choose a suitable time. It is windy and foggy in winter, and the air pollution on the ground is getting more and more serious. So strong wind, cold, heavy snow and fog are not suitable for outdoor sports. In addition, don't go out too early in the morning, and then go outdoors after the sun comes out.
(2) Choose a suitable place. It is best to choose outdoor sports in winter, because most activities are indoors, so you should often go out for a walk, breathe the air and get in touch with the sun. If you really want to stay indoors, you should be ventilated and fresh.
Outdoor activities should be carried out as much as possible in winter, because in cold winter, people often move indoors, drive out and have less contact with sunshine and fresh air. If you choose to exercise indoors, you must keep the indoor air circulating and fresh.
When doing outdoor activities, you should pay attention to the ground of the activity venue and try to exercise on hard roads such as asphalt roads and stone floors as little as possible. Because of the cold weather in winter, this kind of ground is harder than that in summer, and the impact on feet, legs, bones and joints increases, which makes it easy to get injured.
So try to exercise on land. Don't move to the side of the road when cars are coming and going frequently, because cars will bring a lot of dust and waste gas when they are driving. These dust and waste gas are close to people's respiratory tract and can be directly inhaled into the body, thus contributing to the occurrence of acute and chronic diseases.
When doing fitness activities, especially not at traffic lights, road bends or near bus stops. Don't exercise in many smoky courtyards or streets, which is also harmful to health.
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.
Body pump
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.
What are the fitness advantages of barbell practice?
Barbell practice is a special and simple practice course. Like aerobics, it is also done with strong music accompaniment, but this set of "aerobics" needs to be done with barbells.
Barbell exercises combine the advantages of aerobic exercise and anaerobic equipment exercise, and add rhythmic exercises and rhythmic music, which can make bodybuilders complete training in an exciting atmosphere and get twice the result with half the effort. You can also improve the human bone density by continuously stimulating the muscles on both sides of the spine.
In addition, according to experts' test, "barbell exercise is the fastest and most effective shaping exercise in the world", twice a week, one hour each time, and you can see the fitness effect after three months.
Component description
In practice, you will use pedals, barbells and barbell pieces. If you are new to barbell practice, start with a lighter weight. After a few classes, you will know what kind of weight is suitable for you. If you are not sure, please consult your coach!
A warm-up: let the whole body move, so it only needs a very light weight.
Legs, chest and back: These are big muscle groups, so you need to use a lot of weight.
Triceps brachii, biceps brachii and shoulders: use light weight at first, and then increase the weight when the strength is great.
Four bellies: strengthen the stability of the core.
Relaxation: It is very important to stretch muscles after strenuous exercise, which can improve flexibility and prevent muscle soreness and injury.
Barbell exercise is actually a sport suitable for both men and women, but the emphasis is different. Boys focus on strength training, while girls focus on body shaping and shaping perfect lines. Girls don't need to worry at all, because there are many levels of barbell pieces to choose from in barbell practice, such as 5 kg, 10 kg, 2.5 kg and so on. Girls only need to choose barbell exercises suitable for their own level. "Jiang Xianming said," from a scientific point of view, muscle growth needs a lot of androgen, high protein and high calorie food. Therefore, women are not as muscular as boys, and then barbell exercise is aerobic endurance training. This kind of exercise mainly stimulates the red muscle (its maximum expansion coefficient is less than 20%), which will never make your muscles thicker, but will only make your muscles and fat reach a perfect ratio. "
Challenge every muscle group of the body.
Barbell exercises adopt standardized training methods and carry out a series of free weight-bearing exercises, in which not only barbells are used, but also barbell pieces, pedals and mats are used. Constantly changing equipment can make your whole body get exercise.
Director Jiang introduced that barbell is a collective barbell project that challenges every muscle group in your body, and strives for maximum strength within a specified time. High repetition can not only exercise your endurance, but also speed up your metabolism, burn fat quickly, improve your self-confidence and make you healthier. Simple and interesting is the characteristic of this project. Weight training can enhance your bone density and reduce the possibility of fracture.
"You may be able to repeat a squat 120 times or so, but you don't feel bored. You know, although barbell is the earliest training system developed in Laimei, it is the most fashionable one. Its movements are updated every three months, and the background music played in the course must be the TOP 10 of the major lists in Europe and America. Driven by such an atmosphere, I naturally feel that time flies and I have done a lot of actions. I really do every movement seriously. Is it still difficult to lose weight? " Director Liu said.
Teach you a few tricks
1. Flexion and extension of narrow grip arm
Training place: triceps brachii, with butterfly sleeve saybyebye.
Action: the body lies flat on the pedal, and the feet are open at hip width; Hold your hands narrowly (note: the grip distance is shoulder width, and the elbows are tightened inward), then lift the barbell directly above your shoulders, bend your arms directly above your forehead, keep your elbows clamped at 90 degrees, and straighten them above your shoulders.
2. Flexion and extension of barbell arm
Training field: shaping arm lines.
Action: Stand with your feet back and forth, with your thumb passing through the center of the barbell and firmly fixed. Shoulder force to separate the barbell piece to both sides, and pay attention to keep the elbow moving in a horizontal line. Keep your thighs at 90 degrees, with one hand in front of one leg and the other hanging beside your body. Lift the upper arm up 90 degrees, straighten the lower arm back, then lower it back 90 degrees, and do it alternately left and right.
3. barbell arrow squat
Training parts: legs and hips
Action: Lift the barbell, after the support is stable, straighten your back, look forward, inhale, take a big step forward with your right leg, keep your toes forward, keep your legs at 90 degrees and squat down at the same time, move your center of gravity forward to the left knee, and raise your heel when your left leg squats to a lower position. Exhale, front foot, heel and toe stand up at the same time, and the center of gravity is between your legs. Then repeat the start step.
remind
Don't squat too deep.
Jiang Xianming, director of Weide Group Gymnastics in Nanchang, reminded that when practicing barbell exercises, remember not to squat. If you squat too deeply, under the condition of heavy load, the thigh pain will be acute, the cruciate ligament of the knee joint will bear great tension, and the stress on the bone will be seriously uneven, which will cause injuries such as ligament strain, tendon strain and periosteum wear. In addition, squatting too deep will lead to the upper body leaning forward, the lower back can not be kept straight, hurting the lumbar spine, inducing patients such as disc herniation and lumbar muscle strain.
Conclusion: Barbell exercise is a good fitness exercise, which has great fitness effect on all aspects of the body. If you love going to the gym, try barbelling. It's definitely a brand-new experience. I have introduced so much knowledge to you, I hope it will help you!
Further reading: Fitness exercise will bring you all-round knowledge of Taekwondo. If you want to increase your charm, let's learn pole dancing. Thirteen misunderstandings about the benefits of fitness exercise The basic knowledge and benefits of fitness exercise running fitness exercise bowling fitness exercise winter swimming skills and how to avoid some accidents.