如何使用陷阱杆以实现更强，更舒适的升降机

如果您曾经见过体育家站在奇怪的形状barbells（被称为陷阱或十六进制条），想知道这是什么大不了的，我们已经为您覆盖了。

Here, we give you the lowdown on the trap bar — plus some of the best trap bar exercises to get you started.

陷阱吧（也称为十六进制杆）与您通常在健身房中可能看到的传统杠铃有点不同。虽然标准或奥林匹克杠铃是一个长而直的杆，但恰当命名的六角杆（HB）是六面六边形杠铃，两侧都有凸起的手柄。

The hexagon shape creates a gap for you to stand inside of when lifting. This brings the weight closer to your center of gravity. Meanwhile, the handle placement also changes the position of your hands during trap bar exercises, says Kasey Kotarak, CPT, a certified personal trainer and coach at适合健身训练营在密歇根州。

"While using a hex bar, your hands on either side of you, your grip is neutral, palms facing in," she says. But with a traditional barbell, your hands are in front of you, palms facing you (overhand/pronated grip), the away from you (underhand/supinated grip) or both (mixed grip).

像杠铃一样，陷阱杆（TBS）具有不同的类型和重量。这三种主要类型是Gerard陷阱杆，常规的陷阱杆和超大型（XL）陷阱杆。

大多数体育馆的TBS是杰拉德酒吧，重45磅，但不要假设。询问您的体育馆工作人员哪种类型的十六进制条。这是每种类型的重量：

The hex bar is a great tool forbarbell exercises喜欢硬拉或者弯曲行because it allows you to work and move your body in slightly different ways than you can with a straight barbell, saysCaroline Juster, CPT, a Chicago-based certified personal trainer.

For example, when doing standing exercises with a hex, you're surrounded by the bar — so the weight you're lifting is closer to your center of gravity. That means that you can lift more weight, and will less stress going to your back and spine.This can be especially helpful when learning exercises like the deadlift, as traditional barbells are usually less forgiving of form slip-ups, Kotarak says.

Plus, many people find the TB is simply more comfortable than a traditional barbell. Its hexagonal shape means it won't rub against your shins during deadlifts. And the bar's high, neutral handles make it easier to reach, grip and stabilize.

总而言之，对于高大的腿长或对常规杠铃硬拉和下蹲的人来说，结核病往往是更舒适的选择。

HB最适合地板和腰部升降机，例如硬拉，农夫步行，地板压力和肩膀耸肩，据威廉·P·凯利（William P.白羊座物理疗法。（仅供参考，它们通常被称为“陷阱杆”，因为人们喜欢使用它们来与他们一起工作肩膀耸耸肩）

对于大多数其他练习，都有更好的选择。例如，HB的高架练习（如肩部按压）可能会冒险。他说：“使用十六进制杆时，您被包含在一个小空间中，被金属包围。”“把它扔在头顶上是在要求麻烦。”在头顶工作时，请坚持哑铃，直杆和壶铃。如果他们跌倒，那就更容易摆脱困境。

使用十六进制条与使用传统杠铃没有太大不同。也就是说，如果您是这种风格的酒吧，您可能会欣赏一些指示。即，加载它的最佳方法。

如果您将重量板悬挂在酒吧上，请尝试以下技巧：将一个重量板放在酒吧上，然后将其滚到5磅重的板上。在另一侧重复。凯利说：“现在，您可以将其余的盘子加载到稍微的高程上，这样它们就不会在地板上摩擦。”

To keep the weight plates from falling off or moving around while you're using the TB, secure them with collars (most gyms have these near动力架). It's now safe to roll the bar off the 5-pound plates and proceed with your lift.

他说，完成后，只需将杠铃向上滚动到盘子上，然后扭转卸载过程。

Just also recommends always loading bumper plates first. These are usually made of high-density rubber so you can drop them on a gym floor without causing noise or damage. "Bumper plates are big and round, as opposed to plates with flat edges and corners, which makes it easier to roll the bar on the floor and load or unload additional plates," she says.

Now that you know what the bar is and why you would use it, you're probably wondering what you should do with it. Here are some foundational trap bar exercises — demoed by Juster — to get you started.

For a full workout, simply do the exercises in order. Kotarak recommends doing 3 to 4 sets of 8 to 12 reps for the陷阱吧台硬拉，弯曲的行和地板压力，并携带3至4个60秒的步行路线。