2. Choose a barbell with proper weight by yourself, and then the trainer supports his body with his feet on the ground, and his body and recliner depend on it. Grab the barbell with both hands and put it 5 cm before your chest. Lift the barbell to the highest point with both arms, stay for 3 seconds, and then slowly return.
3. Practice of lifting barbell horizontally in front of straight arm: the trainer stands naturally and stands straight. A barbell with the right weight naturally hangs in front of your thighs, lifting the barbell shoulder-width with both hands, and then keeping the whole body upright. Use the strength of shoulders and deltoid muscles to lift the barbell up to be parallel to the head, keep it for about 3 seconds, and then slowly put it down.
4, straight leg barbell hard pull: First of all, the trainer's legs are shoulder width apart, the knees are slightly bent, the upper body is slightly forward, and the back and waist should be straight. Hold the barbell in both hands, and the hands are slightly wider than the shoulders. In practice, the body bends forward until the upper body is parallel to the ground, the barbell drops to the lowest point, and then the barbell is slowly pulled back to the starting position. This action mainly exercises latissimus dorsi and hip muscles.
5. Squat before the barbell neck: First, choose a barbell with appropriate weight, then the trainer will cross his hands on his chest, put the barbell under his hands, and support the barbell with his shoulders to keep his body stable and upright. When your body is stable, your back is straight, your upper body leans forward slightly, slowly squat down, squat down until your thighs are parallel to the ground, stay for 2 seconds, then slowly get up and return to your original position.