The barbell is the most popular sports equipment for building muscle and developing strength. In addition, proper training will help to achieve a general strengthening effect, make the figure more prominent, and also improve the condition of the cardiovascular system. However, training with a barbell should be approached responsibly.
Instructions
Step 1
It is better to train with a barbell in the daytime or in the evening, but not in the morning, since strength exercises are associated with a load on the cardiovascular, nervous and respiratory systems. It is worth exercising no more than once every two days. In the first weeks, the duration of the workout should not exceed 40-50 minutes, in the future - up to one and a half hours. However, it is worth increasing the time carefully, literally for a few minutes.
Step 2
Beginners often overestimate their strengths. Remember that any negligence can result in injury, muscle strain or weakness, decreased performance. Therefore, it is very important to determine the optimal load. The first few sessions are best done with the help of a partner who will insure you while you exercise. First, determine the maximum weight, that is, the load with which you can perform the exercise only once. Weights suitable for training should be about half the maximum weight. Repeat each exercise until you are completely tired, but no more than 8 times.
Step 3
Don't forget to warm up as it helps prepare your muscles for strength training. In the warm-up complex, include breathing exercises, walking, light jogging, stretching, exercises without shells for all muscle groups, swinging legs and arms. Take 10-15 minutes to warm up and the likelihood of injury while training with a barbell will significantly decrease.
Step 4
To develop and strengthen the muscles of the shoulder, the following exercise is suitable. Stand up, straighten your back, put your feet shoulder-width apart. Take the barbell with your palms up and lift it to your chest. Then sit in a chair and lift the barbell over your head. Lower it to your shoulders or behind your head. Be sure to deal with insurance!
Step 5
This exercise is aimed at strengthening the pectoral muscles. Lie on a low sports bench with your back and your feet on the floor. Raise your arms with a barbell up above you and then lower them to your chest.
Step 6
Pay attention to these exercises to develop your leg muscles. Stand straight, legs apart shoulder-width apart, place the barbell on your shoulders behind your head. Maintaining the correct posture, do some deep squats. If you do not want to develop the gluteal muscles, then place small blocks under your heels. To strengthen the calf muscles, taking the same starting position and placing the barbell behind your head, rise on your toes and then lower to a full foot.
