What movements improve barbell training?

Updated on healthy 2024-08-07
9 answers
  1. Anonymous users2024-02-15

    Hello everyone, squat deadlift as one of the three major items, the most effective 2 movements for our lower body, I believe many people can complete it, but there are still many things worth improving, so squat deadlift will be done, so do you know barbell? These two actions can be further optimized.

    Although most people can do these two movements, not to mention how much weight to do, just from the degree of standardization of the action, there is a large range of improvement, so don't think about how heavy you do first, optimize the action in place and the weight will naturally go up.

    Therefore, the problem that exists in most people's training is the blind pursuit of weight, which may be to win the applause of others, or to cheer yourself up, so that many people want to complete large weights, and the result is that the body can't bear it, and eventually you stop moving forward.

    With the above inspiration, we must really understand the barbell, and form a tacit understanding with it, not only in terms of weight selection, when you grab the barbell, you are a whole with it, and you must always establish an intimate connection with it if you do not finish the action.

    So where does this connection come from? Of course, from the point where the body touches the barbell, in the squat it is the hands and your shoulders, then in the deadlift it is just the hands, so the latter is relatively difficult to find a connection because the contact is much smaller.

    Movement 1: Squat.

    There are many places that need to be optimized for this movement, because there are many ways to do it, and it is necessary to be specific to which one you are doing, and then correct it in a targeted manner, such as doing a high bar squat, then you can't put the barbell too low, so that basic mistakes can be avoided.

    Many people will squat, the body can't squat, which is related to our hip and leg muscles, specifically they are too tense, or you are not moving in place, so you can't suddenly accept such a strong action, you can find a specific relaxation method.

    In addition to squatting, it is also necessary to pay attention to the problem of speed, many people squat very quickly and slowly, which has no effect, the correct way is to squat slower and let the muscles resist the resistance, and then the ascent phase is faster to achieve the purpose of exercising the outbreak.

    Action 2: Deadlift.

    The biggest thing about deadlifting is the problem of hand holding, many people are directly gripping, not only can not hold very tightly, but also can easily cause strain and other problems, so what I want to tell you is to try to lock the grip, which is a very effective way to let you hold the barbell rod to death.

    So to put it simply, the lock grip is to let the hand like a lock, lock your arm and barbell, the method is to put the thumb into the wrap of four fingers, this is just a rough approach, you can refer to our previous content.

  2. Anonymous users2024-02-14

    The first action barbell is lifted, this kind of training can optimize the barbell, the strength of this training can achieve the effect of exercise, and the second action arm is raised, so that the training of the barbell can be well optimized, so that the whole training is very powerful.

  3. Anonymous users2024-02-13

    The first is the squat, but when doing this action, we must pay attention to the control action not to be too large, otherwise it is easy to get injured, followed by the bench press, the use of barbell bench press is a classic action to exercise the pectoral muscles, and finally the deadlift action can also effectively help us create a well-defined lower back.

  4. Anonymous users2024-02-12

    You can do pull-ups, push-ups, planks, free squats, lunges, lunges, sit-ups, etc.

  5. Anonymous users2024-02-11

    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.

  6. Anonymous users2024-02-10

    Be sure to choose the right number of calls according to your body, be sure to choose the right number of calls according to your endurance, be sure to do what you can, don't use too much force, you must choose the right and sliding lever and weight according to your physical fitness and your own physique, and combine work and rest.

  7. Anonymous users2024-02-09

    During the barbell training period, you can use an advanced timer or counter, after reaching one to two hundred times, you can rest for half an hour between the stoves, and when the physical strength is almost recovered, you can train again.

  8. Anonymous users2024-02-08

    It should be controlled according to each person's physical condition, as well as the phenomenon of training, to understand the actual situation of training, and to do a good job of data management.

  9. Anonymous users2024-02-07

    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.

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