With only one barbell, you can pump up almost all muscle groups. However, depending on the level of training, choosing exercises should be thoughtful in order to avoid injury. Better to work with a coach or a more experienced colleague.
Instructions
Step 1
Basic exercises. The main barbell exercises for athletic gymnastics and bodybuilding are squats, bench presses, and deadlifts. Thanks to these exercises, you can lay a good foundation for further sporting success. To improve strength indicators, athletes need to focus on a low number of repetitions (1-3 times) and long breaks between sets (3-5 minutes). If the goal is to build muscle mass, in this case, the number of repetitions should be increased to 8 (the weight of the projectile is reduced), and the rest time should be reduced to 90 seconds.
Step 2
Squat technique. The basic rules for performing squats with a barbell on the shoulders - the legs are wider than the shoulders, the socks are apart. The bar is grasped with the entire hand, the back is kept straight (rounding the back will lead to injury), the body does not lean too much. You need to sit down to the level of parallel between the thighs and the floor. The exercise is performed without jerking.
Step 3
Bench press technique. The athlete lies down on the bench with the bar over the eyes. The legs are spread wide, the back flexes in the lumbar region, the grip depends on the target muscles. More often used wide to transfer the main load to the pectoral muscles. The bar is raised and lowered vertically. In the horizontal press in the lower position, the barbell touches the nipples.
The deadlift technique is too complex and has many nuances. Therefore, athletes should consult a trainer to teach the technique of correct execution of the exercise.
Step 4
There are other popular barbell exercises. For example, pulling the barbell to the belt. This exercise works your back muscles. It is necessary to stand in front of the lying barbell, take it with the upper grip slightly wider than the shoulders. Bend your knees slightly, bend over, bend your back, take your pelvis back. Perform a barbell row to the stomach, by bringing the shoulders together. Straighten your shoulders, lowering the barbell on straight arms.
Step 5
Working out the biceps. By bending your arms with a barbell, you can pump up your biceps. The main thing in the exercise is to isolate other muscle groups. If you want to pump exactly the biceps, then you should minimize the work of the back, legs, chest and other muscles in the exercise. Exercise technique - feet shoulder-width apart, slightly bent. The bar is held on the hands with a grip from below, the elbows are vertical to the body. The brushes are slightly wider than the hips. Bend your elbows as you exhale, lifting the bar to shoulder level. While inhaling, lower the bar to its original position.
