What are the benefits of barbells for girls?
The advantage of barbell training for girls is that it can exercise muscles, lose weight, enhance physical fitness and prevent osteoporosis.
1, muscular.
Long-term practice of barbell can exercise upper limb muscles and waist and abdomen muscles. Can modify muscle lines, increase muscle endurance, and often do heavy barbell exercises, which can make muscles strong, strengthen muscle fibers and increase muscle strength.
2. Improve arm strength
Through weightlifting training, the maximum strength load of arm strength can be increased by 30%-50%. Women's words will not only make it easier to hold children, wash clothes and do housework, but also less likely to cause injuries when engaging in other activities. No matter how many bags a man carries, he won't feel tired when he goes shopping with his girlfriend.
3, enhance physical fitness
Practicing barbell can increase the ratio of muscle to fat, enhance muscle metabolism and improve body immunity. People who usually lack exercise and are petite and thin can often practice lifting barbells to enhance their physique.
4. Prevention of osteoporosis
Exercising barbell can increase bone density and reduce the probability of osteoporosis. Through barbell training, the calcium content of spine can be increased by 13% in just half a year. With proper diet, osteoporosis caused by calcium deficiency can be well resisted.
Step 5 lose weight
A study by Dr. Wayne from the American Young Men's Christian Association found that women can lose 1.6 kg of fat and "make" nearly 1 kg of muscle by carrying out weight lifting training 2-3 times a week for two months. Moreover, the muscles obtained through exercise will consume calories continuously, and 500 grams of muscles will burn 35 to 50 calories every day. General aerobic exercise can't achieve this effect.
It is suggested that the barbell for girls should be 20-30 kg, which is too heavy to exceed the physical load and hurt muscles and ligaments.
Speaking of barbells, people will think of lifting weights. In fact, the two have the same effect. It seems that barbell exercise is a strength-based fitness program, and in barbell exercise, there are many levels of barbell pieces to choose from, such as 5 kg, 10 kg, 2.5 kg and so on. In fact, it is a low-intensity but very interesting exercise. The whole exercise process of the practitioner is completed with the cooperation of barbells and music. During the training, you can choose barbell pieces with different weights according to your physical condition. Whether it's a petite and emaciated white-collar woman who usually lacks exercise, or a strong girl, she can lift her head and practice repeatedly. For urban white-collar women, barbell exercise is also an acceptable fitness program.
Illustration of barbell practice for girls I. Squatting forward.
You should use this action in barbell practice. According to the position of barbell, it can be divided into three types: supporting squat, front squat and back squat. Squatting can effectively strengthen quadriceps, shape leg muscles and strengthen shoulders, hips and ankles!
Action essentials:
1, the barbell in the front squat is in front of the neck, and the correct position of the barbell is on the clavicle and the deltoid muscle of the shoulder. Use the weight of the barbell and share it at three points;
2. Lift your elbows, the elbow joint is located in front of the vertical plane of the bar, and the upper arm is as close to the level as possible, so that the toe of the deltoid can bear more weight;
3. Tighten the back muscles, straighten the upper body, blow your head, and slightly close your chin, so that the total center of gravity approaches or passes through the center of the supporting surface to ensure the stability of the movement.
Second, Pandele rowed.
The key to this action is to relax the upper back when the barbell hits the ground; When the barbell is lifted, press hard on the upper back.
Action essentials:
1, turn the palm of your hand to the barbell and hold it forward (the back of your hand is facing your body), and the grip distance is usually slightly wider than the classic bending stroke;
2. At the beginning of each movement, the barbell is still on the ground;
3, the upper body is parallel to the ground, and maintain a good waist posture, and the upper back is relaxed;
4. Lift the barbell explosively to the lower part of the chest/upper abdomen, while slightly stretching the thoracic vertebrae (the hip joint is not moving all the way).
Third, hard lifting.
This action can train most muscles of the whole body, and it is also one of the best options for rapid whole body training.
Action essentials:
1, put your feet under the barbell, and your toes slightly exceed the barbell;
2. The place where the barbell is held is wider than the foot (shoulder);
3. The elbows are at the same height next to the knees, stand up straight and pull up the barbell.