Benefits of barbell exercise

Barbell exercise is a fashionable and popular modern fitness method. Many friends have made great progress in physical fitness and arm strength through long-term barbell exercise, and at the same time appear slimmer in body shape. In addition, barbell exercise has a good effect in preventing osteoporosis. If combined with diet, practitioners can prevent orthopedic diseases while losing weight. Friends who are interested in barbell exercises can come and learn about it.

The benefits of barbell training for girls are that it can exercise muscles, lose weight, slim down, strengthen physical fitness, and prevent osteoporosis.

1. Build strong muscles

Long-term barbell practice can exercise the upper limb muscles as well as the waist and abdominal muscles. It can modify muscle lines, increase muscle endurance, and regularly do barbell exercises with heavier weights to firm muscles, strengthen muscle fibers, and increase muscle strength.

2. Improve arm strength

Through weightlifting training, the maximum force load of the arms can be increased by 30%-50%. For women, not only will holding children, washing clothes and doing housework become exceptionally easy, but it will also be less likely to cause injuries when engaging in other activities. When a man is shopping with his girlfriend, he will not feel tired no matter how many packages he carries.

3. Enhance physical fitness

Barbell exercises can increase the ratio of muscle to fat, enhance muscle metabolism, and improve body immunity. People who lack exercise, are petite and weak can practice lifting barbells regularly to enhance their physical fitness.

4. Prevent osteoporosis

Barbell exercises can increase bone density and reduce the risk of osteoporosis. Through barbell training, the calcium content of the spine can be increased by 13% in just six months. Combined with a proper diet, it can effectively resist osteoporosis caused by calcium deficiency.

5. Lose weight

Dr. Wayne of the YMCA of the United States found that women who perform weightlifting training 2-3 times a week for two months can lose 1.6 kg of fat and build nearly 1 kg of muscle. Moreover, the muscles gained through exercise will continue to consume calories. 500 grams of muscle will burn 35 to 50 calories per day. However, ordinary aerobic exercise cannot achieve such an effect. The recommended weight of the fitness barbell for girls is 20-30 kilograms. If it is too heavy, it will easily exceed the body's load and injure muscles and ligaments.

When talking about barbells, people will think of weightlifting, but in fact, the two are similar. Barbell exercise looks like a strength-based fitness program, and in barbell exercise, there are multiple levels of barbell plates to choose from, such as 5 kg, 10 kg, and 2.5 kg. In fact, this is a low-intensity but very interesting sport. The entire exercise process of the practitioner is completed with the accompaniment of barbells and music. During the training process, everyone can choose barbell plates of different weights according to their physical condition. Whether it is a white-collar woman who lacks exercise, is petite and weak, or a strong girl, they can lift it above their heads and practice it repeatedly. For urban white-collar women, barbell exercise is also an easy-to-accept fitness program.