Among the exercise equipment, some are commonly used, such as barbells, dumbbells, etc., and the exercise effect of these equipment is very good, and it is not Few exercises require these equipment. As for how to build strength with barbells, I believe there are still people who know how to build strength. So, what is the best and most effective way to train for strength with barbells? Let’s take a look.
1. Barbell deadlift with bent legs
Action technique: Stand with your shins close to the bar, your feet shoulder-width apart, your toes slightly abducted, and your knees aligned with your toes. Squat down and hold the bar with your hands slightly wider than shoulder-width apart. Keep your abdomen tucked in, your chest lifted, your chin slightly tucked in, and your back straight. Exhale, pull the barbell up until your body is upright, and straighten your knees, but do not hyperextend; inhale, squat back to the starting position. During the exercise, keep your back straight and don't arch your back.
2. Barbell bench press
Action technique: Lie on your back on a flat bench, with your feet flat on the floor, and the back of your head, upper back, and buttocks on the bench. Keep your abdomen drawn in, your chest lifted, your chin slightly retracted, and your waist maintained at a normal physiological curvature. Hold the bar in an overhand and closed grip with both hands, and do not hyperextend the wrist joints. Take the barbell out of the bench press stand, and hold the barbell above the chest with straight arms. Inhale, lower the barbell until the elbow joint is at the same height as the shoulder joint or slightly lower than the shoulder joint, and the elbow joint is in front of the shoulder joint; exhale, push up the barbell until the elbow joint is straight or slightly bent, do not hyperextend.
3. Barbell Squat
Instructions for action: Practitioners stand with their feet spread apart, and can choose to stand shoulder-width or shoulder-width apart, raise their chest and tighten their waist and abdomen, hold the barbell with both hands and place it behind or in front of the neck.
Tighten the waist and abdomen, slowly bend the knees, and lower the center of gravity until the knees form a 90-degree angle or less. Then pause for a moment, then concentrate on the strength of the leg and buttock muscles to quickly return to the starting position.
Notes on barbell squats: Barbell placement is actually a very particular matter. The difference in bar placement positions directly determines two different squat techniques, one is high bar squats and the other is low bar squats. squat.
Lifting the bar: First make sure that there is no problem with the posture of lifting the bar (shoulder blades are retracted, upper back is tightened, the barbell falls on the trapezius muscles, and the spine remains neutral, do not deliberately raise your chest as this will easily cause your lumbar spine to hyperextend) , stand with your feet side by side and your buttocks under the barbell! Then take a breath and tighten your abdomen (it feels like your abdomen is an iron wall), and then stood up in one fell swoop. Keep your upper back and core in a tight state.
The squat movement mainly trains the largest and strongest muscle groups in the human body, including the strongest quadriceps and the second strongest and largest gluteus maximus, etc. Someone once calculated that during the squat process, more than two hundred muscle groups throughout the body are involved.