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What are the classic exercises of barbell fitnes

by GuoxinWei on May 09, 2021


  Barbell is a fitness equipment that everyone uses when exercising muscles. Compared with dumbbells, this equipment has a heavier weight. For better exercise, we often use some classic fitness movements of the barbell. So do you know what are the classic exercises of barbell fitness? Let's take a look at the fitness equipment!

  What are the classic barbell exercises


  Place the barbell in the middle of the feet. Open your feet, keeping the same width as your hips. Bend your hips and hold the barbell with your hands shoulder-width apart. This will effectively stretch your shoulder blades. Take a deep breath, lower your hips, and tighten your knees until your calves touch the barbell. Look up. Keep your chest up, arch your back, and use your heels to lift the barbell up. When the barbell bar exceeds the knee, pull the barbell bar back, tighten the shoulder blades, and push the hips forward to approach the barbell.

  barbell bench press

  Lying on a flat bench, using the mid-grip, take a barbell from the shelf, hold it firmly, and lift it above your neck. This is your starting action. From the starting position, inhale and slowly lower the barbell until it touches the middle of your chest. Stay for a while, lift the barbell back to the initial position, and exhale at the same time, focusing on using the chest muscles to exert force. When the press moves to the top, keep your arms as still as possible to contract and squeeze your chest, pause for a while, and slowly descend again. It should be noted that when bench presses, if the weight is heavy, someone needs assistance, otherwise it is easy to get injured. Novices suggest that you can start training with an empty bar.

  barbell rowing

  is a classic training method, mainly holding the barbell upright (with palms facing down), bending the knees slightly, leaning forward and keeping the back straight. Continue until the back is almost parallel to the floor. Tip: Keep your head up and look straight ahead. The arm holding the barbell should sag naturally, perpendicular to the floor and body. This is the starting position of the action. Keep your body fixed, exhale and pull up the barbell. Keep your elbows close to your body and hold the barbell with your forearms only. In the highest position of the contraction, tighten the back muscles and maintain the posture for a while.

  barbell squat

  For barbell squats, for safety reasons, it is best to choose to train in a squat rack. At the beginning, place the barbell on the rack above the shoulders. Place a flat chair or box behind you. The flat chair is used to teach you how to push your hips back and how to reach the desired depth. Support the barbell with your arms, lift the barbell off the shelf, exert force with your legs, and straighten your torso at the same time. Leave the stand, stand with your legs open, shoulder width apart, with your toes pointing slightly outward. Always keep your head facing forward, because looking down will make you lose your balance and it is not conducive to keeping your back straight. This is the starting position of the action. Slowly lower the barbell, bend your knees, squat your hips back, and maintain a straight posture with your head facing forward. Continue to squat until the hamstrings are on the calf. Inhale as you do this part of the movement. While exhaling, lift up the barbell with force in the middle of your feet, straighten your legs, stretch your hips, and return to a standing position.