Several barbell exercises

There are many ways to exercise with a barbell, and different methods can help exercise different muscles in the body. For example, if you want to exercise the pectoralis minor, you need to find a bench, lie on your back on it, and make sure the distance between your hands is slightly wider than your shoulders. Hold the barbell with both palms facing up above your chest. Be careful not to move your body, and lift the barbell in this way. When exercising your chest muscles, make sure to keep both arms straight when lifting them. After lifting them, keep still for one second, and then slowly bend both arms.

Strength training mainly includes:

1) Back: Pull-ups (pull down in front of the neck);

2) Chest: Flat bench press (seated chest press);

3) Legs: Barbell squat (Smith squat);

4) Shoulders: barbell press (dumbbell press);

5) Arms: barbell curl (dumbbell curl);

6) Abdomen: Sit-ups (Lying Leg Raises).

Training notes: Train 3 times a week, every other day, for about 1 hour each time, exercise the whole body, one movement for each part, the movements in brackets are reserved, 3 sets of one movement, 8-12 times per set, 2 minutes interval between movements, 30-60 seconds interval between sets, exhale when exerting force, inhale when relaxing, and the movements should be steady and slow. Gradually increasing the weight is necessary to allow the muscles to adapt and respond to training. Use freely adjustable weight machines for training. This allows the muscles to better respond to the resistance created by the machine. Because it allows more muscles to participate in the exercise. When performing the movement, whether lifting or lowering, you must control the movement so that you can concentrate your strength and avoid using leverage.

Another way to exercise the chest muscles is to sit on a stool, paying attention to keeping your elbows down and your chest up, and sitting well. Also, do not let your hips leave the bench during the exercise. Pay attention to the connection between the two arms and the shoulders. When training, be careful not to move the wrist joints. Let your arms move, and do not move your wrists during the exercise.