How do you train muscles with a barbell?

Nowadays, there is too much information about bodybuilding on the Internet, in fact, fitness is a very simple thing, just two words: persistence. No matter how perfect the movements and training methods are, if you can't stick to them, in the end it will not have much effect.

Like you now, I'm working out, but I'm just doing it at home. I used dumbbells, a pair, 15kg each, and a stool for sit-ups. I am also on the thin side, I feel that thin people have less sebum, and it is easy to see the effect of muscle formation when you practice, but it is not easy for fat people, because if you have less muscle, it will be covered by fat and will not be visible.

For those who are just starting to learn, it is best not to learn too many movements, because if there are too many movements, they will be at a loss. Just pick a few simple movements, this one will be easier to stick to. There is a saying that the simplest and most stupid way is sometimes the most effective way, I practiced for a month, and I felt that the flesh on my hands was much tighter, especially the chest, and there was a strong sense of muscle when I pinched it.

I just practice dumbbell lifts, standing with two hands holding dumbbells and lowering them naturally, and then lifting up at the same time, and then putting them down, the barbell can also practice the same lift. I practice bench press with dumbbells, it's best to have a bench press stool, I bought one online, you can go down the slope, push flat, and incline up for three movements. This action is the best for the chest, I just take a pair of 30kg dumbbells to practice, a group of 20, and push a group of three postures a day.

Of course, the best abdominal muscles are sit-ups, and it is also two words to adhere to, no matter what kind of action, as long as you insist, it will have an effect. I may not be able to teach you how to practice professionally, but for ordinary people, the best way is to persevere, even if you recognize a movement, as long as you persist for more than a month, you can feel your strength, and the body will have an effect. If you have a barbell, you can practice like this, lifting, and you don't know how many barbells you are, anyway, lift until you can't lift it, for one time, rest for 2 minutes, and lift again, a total of 4 times.

Practice every other day.

Hello! If it's not for the game, then there are a few important parts that are well trained, such as the pecs, biceps, triceps and abs. Next, I will use the training **, because ** is more intuitive, faster than the text description to comprehend:

First: Pectoral exercises (barbells and dumbbells.

Second: biceps.

Third: triceps.

Fourth: latissimus dorsi.

Fifth: Abs seeking.

To exercise the deltoid muscles, you can do a straight front raise; The triceps brachii can perform barbell neck posterior arm flexion and extension; The triceps brachii can perform barbell neck posterior arm flexion and extension; The back muscles can perform a barbell bend row; Smith bench press can be done on the chest; Weight-bearing lateral flexion of the abdomen can be performed; The buttocks can be squatted at the back of the neck; The leg muscles can perform barbell squats.

How to exercise the deltoid muscles:Straight arm forward raise, barbell standing straight row, barbell neck front press, barbell neck back press, and barbell back shoulder row.

Exercises to exercise triceps:Barbell neck back arm flexion, barbell supine arm flexion and extension, and narrow grip barbell press.

How to exercise the biceps:Vertical barbell curls, diagonal barbell curls, and prone upside curls.

How to exercise back muscles:Barbell bent row, T-bar bent row, weighted shrug, bent leg, bent deadlift.

Exercises to exercise the chest, abdomen and buttocks:Smith bench press, bell bench press and weight-bearing body side flexion, rotation and back of the neck squat, supine butt raise.

Exercises to exercise leg muscles:Barbell squats, Smith squats, lunge squats, straight-leg deadlifts, and standing calf raises.

How do you train your arm muscles well? Strengthen the barbell curl, here's the answer!

There are many parts that can be practiced with a barbell, which are generally divided into bench press and squat.

Bench press can be divided into flat bench press and inclined bench press, the action is similar to the muscles practiced, mainly for the pectoralis major and biceps, triceps, deltoid exercise.

Squats mainly work on the muscle groups of the thighs.

As for the action, I suggest that the landlord ask the coach of the gym, the text description is not easy, I am afraid that the description is not accurate, the landlord's exercise will not achieve the goal, if you can't get a satisfactory answer in the gym, the landlord will ask again!

And most importantly, keep going!!

If you go to the gym, it is recommended to consult a fitness coach there, who will give you a reasonable fitness method based on your situation.

Lying down and bench pressing, the effect of training the chest muscles is very effective.

1. The first action: plank bench press, you need to lie on your back on a narrow stool to fix the position of your shoulder blades. Because you can't move during exercise, make sure your shoulders are comfortable.

Hold the bar in both hands, but be careful, if the weight is too heavy and you are worried that you can't control it, ask someone next to you to help you lift the bar.

2. The second action: incline barbell bench press, the same as the plank bench press, you need to lie on your back. But let the mill lie on the upper incline.

The first step is also to find a position for the shoulder blades. When holding the bar, pay attention to the narrow and slippery grip of the hand. Use the strength of your chest, not the strength of your arms, otherwise you will only be able to exercise your biceps.

3. The third movement: downward incline barbell bench press, this action also needs to lie on the back. You will need to lie down on a sloping bench.

Personally, I think this is the most difficult exercise to bench press with a barbell. Because you need to exert effort to resist brain congestion and gravity, this leads to the fact that the incline bench press does not have the upper incline bench press, which is also one of the reasons why some people do not like this movement.

1. Nuclear cavity barbell bench press exercise: As the simplest, most basic and most effective way to exercise pectoral muscles, the traditional barbell bench press is favored by many fitness enthusiasts. This action is also relatively simple, first of all, the trainer lies flat on the recliner, the recliner does not have to be parallel to the ground, it can also have an angle of about 15°, up or down.

2. Choose your own barbell with the right weight, and then the trainer pushes on the ground with both feet to support the body, and the body and the recliner only rely on the hall shirt. Grab the barbell with both hands and place it 5 cm in front of your chest, and after holding the barbell to the highest point with both arms, hold it for 3 seconds, and then slowly return.

3. Straight-arm forward flat barbell exercise: the trainer stands naturally, the body is straight, the barbell with both hands is suitable for the weight and naturally hangs down in front of the thighs, the hands are held with the same width as the shoulders, and then the whole body remains upright, using the strength of the shoulders and deltoid muscles to lift the barbell upwards parallel to the head, hold for about 3 seconds, and then slowly put down.

4. Straight-legged barbell deadlift: First of all, the trainer's legs are shoulder-width apart, the knees are slightly bent, the upper body is slightly leaning forward, and the back and waist should be straight. Hold the barbell with both hands slightly wider than shoulder-width apart.

Bend your body forward to the ground parallel to the ground and lower the barbell to its lowest point, then slowly pull the bar back to the starting position. This move focuses on the latissimus dorsi and gluteal muscles.

5. Barbell neck front squat: First, choose a barbell with the right weight, then the trainer crosses his hands flat on his chest, puts the barbell under his hands, supports the barbell with his shoulders, and keeps his body stable and upright. After the body is stable, the waist and back are straight, the upper body leans forward slightly, slowly squatting until the thighs are parallel to the ground, staying for 2 seconds and then slowly getting up to return to the original position.

1. Barbell reclining bench press: This action can help you exercise the pectoralis major muscle, and at the same time, it can also make the muscle lines of our chest more perfect. Inhale when you lift up, exhale when you're still, inhale when you're falling, and when you get back in place, you also have to exhale.

And throughout the movement, be careful to place your head up, hold it diagonally on a long bench, and place the barbell with both hands above the beard mark on your chest. After that, raise the bar vertically until your arms are fully extended, and you can wait about a minute or two before slowly falling down.

2. Barbell curl: There is nothing difficult about the essentials of this movement, but don't be too hasty in the process of doing it, and be a little slower to better exercise your muscles. This movement mainly exercises our brachiales, biceps, brachioradialis and pronator teres.

3. Barbell back squat: It is one of the very common ways to exercise leg muscles. At the beginning of this movement, you stand with your feet shoulder-width apart, and then grab the bar with both hands at a wide distance behind your body, and pay attention to the palms facing backwards.

The waist is going to stop, but the body is leaning forward a little. Then slowly squat the bar along your thighs until your thighs are parallel to the ground.