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Demonstrate six sets of curved barbell exercises, as long as you persevere, practice bodybuilding lines.

Demonstration Exercise 1: Bicep Training.

Starting position: Stand with your feet in front of you, your abdomen tightened, and your hands on the bars in front of your hips.

Movement: Stand with your feet back and forth, your abdomen tightened, hold the bar handle with both hands, and put the handle towards your chest.

Demonstration Exercise 2: Shoulder deltoid muscles.

Starting position: Keep your feet parallel to each other, bend your knees slightly, tighten your abdomen, and place the bars in front of your hips.

Movement: Keep your feet parallel to each other, bend your knees slightly, tighten your abdomen, and pull them up to the lower part of your chest.

Demonstration Movement 3: Upper Back Muscles.

Starting position: Feet parallel to each other, knees slightly bent, upper body leaning forward, elbows relaxed and gripping, hip-width apart.

Movement: Keep your feet parallel to each other, bend your knees slightly, lean your upper body forward, and bring your hands into the ribs.

Demonstration Movement 4: Gluteal muscles (thigh muscles.

Starting position: Place your feet parallel to each other, knees slightly bent, and the handlebars above your shoulders.

Movement: Keep your feet parallel to each other, bend your knees slightly, bend your knees and hips at the same time, and squat down.

Demonstration Movement 5: Pectoralis Major.

Starting position: Lie on your back with your knees bent, your hands at the same level as your chest line, and your elbows slightly bent.

Movement: Lie on your back, bend your knees, grab the handlebars with your chest line, bend your hands, and lean the bars towards your chest.

Demonstration Movement 6: Rhomboid muscle.

Starting position: Kneel on one knee, body slightly forward, and hold the bar in each hand.

Movement: Kneel on one knee, body slightly forward, hold the bar in each hand, and drive the weight upward with the elbow.

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1. Monday: Chest. Complete 3 sets of inclined dumbbell birds, do 3 sets of inclined barbell bench presses, complete 3 sets of one-handed dumbbell bench presses, do 3 sets of barbell bench presses, complete 3 sets of dumbbell lifts, and do 3 sets of 8-10 recline bench presses.

2. Missing two of the week: back. Complete the 3-4 dumbbell flexion row, do 3-4 sets of barbell lifts, complete 3-4 sets of dumbbell bent rows, complete 3-4 sets of barbell flexion rows, and complete 3-4 sets of one-handed dumbbell rows.

3-4 sets of barbells are pulled over the head.

3. Wednesday: Legs. Complete 3 sets of dumbbell squat jumps, 3 sets of barbell front squats, 3 sets of dumbbell lunges, 3 sets of straight knee lifts, 3 sets of goblet squats, and 3 sets of knapsack squats.

4. Thursday: Shoulder. Complete 3 sets of standing dumbbell front raises, do 3 sets of barbell shoulder presses, complete 3 sets of seated sympathy raises, do 3 sets of standing rows, complete 3 sets of dumbbell shrugs, and do 3 sets of standing rows.

5. Friday: Hands. Complete 3 sets of standing dumbbell triple extensions, do 3 sets of narrow grip bench presses, complete 3 sets of inclined dumbbell curls, then do 3 sets of barbell backhand curls, complete 3 sets of dumbbell hammer curls, and then do 3 sets of lying barbell presses.

6. Saturday: Legs. Complete 3 sets of dumbbell side bends. Do 3 sets of barbell crunches. Complete 3 sets of dumbbell Russian spins. Do 3 sets of barbell V-leg raises.

Barbell fitness methods include barbell curls, standing presses, and back of the neck squats. Barbell curl can exercise biceps and forearm muscles, standing press can exercise triceps, deltoid, pectoralis major and trapezius muscles, and post-neck squat can exercise thigh muscles, brachialis major and lower back muscles.

The barbell curl refers to lifting the barbell with the elbow joint as the fulcrum, lifting the forearm from the front bend of the leg to the shoulder, and then slowly putting it back in place and repeating the operation. This method mainly exercises the biceps and forearm muscles.

Place the barbell on your shoulders, hold the barbell shoulder-width apart with both hands, palms up, lift the barbell up to the top of your head, and slowly lower it. This method focuses on the deltoids, tribrachial schizophre, pectoralis major, and trapezius muscles.

Put the barbell on the back of the neck and shoulders, hold both ends of the barbell with both hands, close your feet and shoulder width for two times, look ahead, slowly bend your legs and squat to the full squat position, and then slowly return to the position of standing upright, this method mainly exercises the thigh muscles, brachial muscles and lower back muscles, and can also exercise the abdomen, back, calves and shoulders.