I want to practice barbell recently, are there any good workout methods?

Barbell row, movement essentials: Hold the barbell with your palms facing down, bend your knees slightly, bend your body and lean forward, keeping your back straight. until your back is nearly parallel to the floor. Keeping your body in place, exhale and pull up the barbell.

T-shaped rowing, action essentials: stand on the "T" rowing machine with both feet apart, legs naturally straight, chest and waist bent forward, arms straight and holding the handle of the "T" bar. Inhale, use the contraction force of the latissimus dorsi muscle, lift the "T" bar to the chest and abdomen, and pause for 2-3 seconds.

Then exhale and slowly lower the bar to restore.

Different people can add the weight of the barbell at both ends according to their actual situation. Lifting a barbell requires a reasonable use of waist strength to grasp the essentials, stand with your legs apart, your upper body at 90 degrees, and lift the barbell with both hands.

It is advisable not to rush at the beginning and not to try large weights so early. The movement must be in place, and pay attention to muscle strains. Try to do the movements separately and have a break.

For example, you can practice barbell deadlifts, or barbell lifts, and pay attention to finding the right point of force and adjusting your breathing when practicing.

Barbell squat: The main part of the barbell squat is the lower abdomen, which can tighten the lower abdomen and strengthen the muscles of the waist and abdomen.

1. Stand with your feet apart, place the barbell on your shoulders, and hold the distance between your hands slightly wider than your shoulders.

2. Squat with your knees bent, move your hips back and push your chest forward. When squatting, the chest is raised, the head is raised, the waist is tightened, the upper body is kept in an upright posture, the angle between the thighs and the calves should be close to 90°, and the inhalation is reduced when squatting.

2. Barbell reclining bench press: exercise the pectoralis major muscle, shape the chest muscle line, and exercise the triceps brachii at the same time. Inhale as you lift up, exhale when you're still, inhale when you fall, and exhale when you're in place. Lie on a bench with your head facing up, holding the barbell in both hands above your chest.

Raise the bar vertically until your arms are fully extended. Stand still for a second, slowly fall, and resume movement.

3. Barbell curls: Some people also call chest curls, weight-bearing curls, etc., referred to as "curls", which mainly train the brachialis muscles, biceps, brachioradialis and pronator teres.

4. Barbell Hack squat technique: starting position: stand with your feet shoulder-width apart, grab the bar with both hands at a wide distance behind your body, and your palms back; The waist is straight, and the body leans forward slightly. Head level and back straight.

Essentials: The barbell squats along the thighs (half squats) until the thighs are parallel to the ground. Bend your knees slightly after resuming the movement. Do not stand upright, the knee joint will be overstressed.

5. Leaning over barbell rowing: Exercise back muscles, knee joints slightly bend, feet slightly apart slightly beyond the width of the hips. The upper body is tilted forward from the hip position, at an angle of about 30 degrees to the ground. Hold the bar palm-down with shoulder-width width.

Keep your abs tight and use the strength of your back muscles to pull the barbell down your abdomen. At the highest point of the movement, bring the two shoulder blades closer together and fully tighten the back muscles.

There is no need to use a barbell iron, just a barbell bar or other stick. Place the barbell bar on your shoulders, hold the barbell bar with both hands, look forward, straighten your chest, breathe deeply, squat, hips valgus, back straight, and move slowly and gently. Divided into three groups of 15 reps each.

With your feet slightly apart, hold the barbell bar with both hands, straighten your arms, squat down, bend your knees no more than your toes, and lower the height of the bar to almost level with the surface of your feet. Keep your back straight, look forward, lean your hips outward, keep your chest straight, don't nest your chest, move slowly and gently. Divided into three groups of 15 reps each.

Place the bars in front of your chest and shoulders with both hands in a straight line with your back and feet apart, maintain core strength, breathe deeply, straighten your arms, place the bars above your head, and bring the bars back in front of your shoulders. Movements are slow and gentle, 15 reps per set. Lie on your back on a bench and hold the barbell bar with your hands and feet on the ground.

You should have a small arch in your back so that there is a space between your lower back and the bench. Place the barbell bar in front of your chest, secure your elbows at 45 degrees, and lift the barbar with a straight arm and lower it. Movements are slow and gentle, 15 reps per set.

Hold the barbell bar with both hands and place it at the base of your neck and under your shoulders, facing forward with your back straight, lunge forward, alternating left and right, moving slowly and gently. Divided into three groups of 15 reps each. While doing this movement, we first need to maintain a standing posture.

Our feet are as wide as your shoulders, and our legs and backs are straight. Don't bend over. Then place the barbell on your shoulder.

As shown in the picture, this movement is mainly to strengthen the shoulder muscles, so we don't need help when we want to move. We use the strength of our shoulders to push the barbell up. Whether you're lifting or lowering, always remember to straighten your back and legs, don't bend, and use shoulder muscle strength throughout.

The weight of the barbell does not have to be too heavy. If you're just starting to do this, you can remove the barbell and use the barbell bar to complete the movement.

To do this, you can kneel on the training table or remain in a standing position with your feet slightly wider than your shoulders and your legs slightly bent, bend forward, place the barbell between your legs, and complete the barbell row. If you have a training table next to you, you can kneel on the training table, lean forward, and support your body with your hands to keep your body steady. Then choose a suitable weight for yourself to complete this training movement.

This movement is mainly to exercise the strength of the back muscles. When the row reaches its peak, we pause for a moment to feel the squeeze of our back muscles. When we let it go, we slow down and feel the strength of our back muscles.

We must pay attention to physical exercise, we must pay attention to safety, we must understand our physical condition before training, we must make reasonable arrangements, and we must train step by step.

The method is to pay attention to the training of the arms, the exercise of muscles, the support of the core, the way to find oneself, and the support.

I think you can train by running, jumping rope, doing sit-ups, doing push-ups and planks, because these training methods are all helpful for barbell training.

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. The correct exercise method of the barbell is: stand with both feet back and forth, tighten the abdomen, bend the knees slightly, hold the bar with both hands, pull up the barbell to the base digging tung, pull it to the bottom of the chest, and then slowly put it down.

2. Barbell is a kind of core training sports training equipment, and it is also a loose equipment used in weightlifting. Barbell exercise is a kind of weight training, which is just a training exercise that uses barbell training equipment to improve muscle strength. Barbells can also be used for core training to promote overall coordination.