Bodybuilders are masters of all the ways to build muscles with barbells

Bench press !! And push-ups are especially effective! Here's how:

For example, if you do 200 push-ups and you don't have any strength, then the most important thing is to force yourself to be ten more strong, and then ten more. Because the first 200 are all foreshadowing, there is no meaning, and the ones that really make you grow muscles are after the 200, and the specific effect depends on your perseverance. Muscle development is directly proportional to perseverance!!

The same is true for other training methods as push-ups.

Push up, and, mention, and take

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.

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.

The bicep is a barbell curl. The three heads of the humerus are raised on the barbell neck and backward flexion arms. The forearm is a barbell wrist curl.

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

Barbell fitness can be performed through three methods: squats, deadlifts, and bench presses. Squat is the use of squat action plus barbell weight-bearing exercise, which can exercise many muscles of the whole body, deadlift refers to pulling up the barbell through the upper limbs, mainly exercising the muscles of the upper body, and bench press refers to the body lying flat or semi-lying, relying on the chest and back to exert force, mainly exercising the chest muscles and nearby muscle groups.

Put the barbell on the shoulder, fix the hands at both ends of the barbell shaft, the distance between the feet is the same width as the shoulders, the toes are slightly oblique outward, look ahead, the waist and back are straight, the shoulders are open, the legs are slowly bent and squatted until the upper and lower legs are folded, and then slowly stand up, this method can exercise the muscles of almost the whole body.

Put the barbell in front of the body, hang your arms naturally, squat according to the standard action of squatting, until you can hold the barbell bar with both hands, kick the ground, move your hips forward and pull the barbell up close to your body until your body stands straight, and then squat, until you can put the barbell on the ground, repeat the action, this action mainly exercises the muscles of the upper body.

Lie on your back on the recliner, put your legs naturally down on the ground, your waist and back close to the training chair, choose a barbell suitable for the weight, grab the barbell with both hands and put it 5cm in front of your chest, and hold the barbell up with both arms, after holding it to the highest point, stay for 3 seconds, then slowly lower it, and repeat the action.