一旦您感到满意dumbbell workouts, you may be looking for a way to lift heavier and progress yourstrength-training program。那是杠铃进来的地方。
杠铃分配重量比哑铃，这意味着您可以抬起重。它们还允许更多的肌肉体验到紧张的时间，从而激发肌肉生长。
For example, when you squat, you are using your glutes, hamstrings and calves. When you push or pull a barbell, you are using your back, shoulders or chest. This is how you begin to progress your strength when barbells are included in your program.
Tip
There are three common grips used when handling barbells: overhand grip, hook grip and alternated grip.
超级抓地力：Place your hand over the bar with your thumb wrapped around the bar, which prevents the likelihood of the bar slipping from your hands, according to theNational Institute for Fitness and Sport(NIFS). This grip is common for exercises like the bench press, shoulder press and barbell squat.
Hook Grip:Similar to the overhand grip, but you place your thumb underneath your middle and index fingers. This grip also prevents the bar from slipping from your hands and is common for heavy, explosive exercises like the clean, snatch and deadlift, per the NIFS.
Alternated Grip:A combination of underhand grip (where your hands are placed under the bar so your knuckles face toward the floor) and overhand grip, commonly used for heavier deadlifts or spotting someone, according to the NIFS.
The downside to barbells is they aren't as convenient as dumbbells because they are more expensive, require more space to use and store and have a bit of a steeper learning curve.
Keep in mind when beginning a barbell workout program it's best to consult a fitness professional or go with a friend to help spot you.
The beginner barbell workout is designed to nail the basics and build confidence with this piece of equipment. You can do this workout two or three times a week. Rest 30 to 90 seconds between sets and between each exercise.
Things You'll Need
35至45磅的杠铃
5- to 25-pound weighted plates
Squat rack
1. Back Squat With Pulse
- With the bar resting on the J-hooks on the squat rack, step underneath the bar and make sure it sits comfortably on your traps.
- Place your thumbs right outside your shoulders and hook your fingers around the bar.
- Stand up with the bar on your back and take 2 to 3 steps back from the rack.
- With your feet hip-width apart, perform a squat by sending your hips back to lower toward the floor. Focus on lowering your body as if you were going to sit on a chair.
- Lower down as far as comfortable, or until your thighs are parallel with the floor.
- 在下蹲底部停下来暂停。
- On an exhale, reverse the motion by pressing through your heels to return to standing.
- Repeat, but this time perform three pulses while in the squat position.
- Alternate between one regular back squat and three pulse squats.
Tip
机架上的J钩应为肩高，以进行后蹲。如果您的膝盖弯曲超过45度，则在酒吧下方，将杆放在陷阱上，请调整J钩。
2.罗马尼亚硬拉
- 将重量板固定在杠铃上，然后将其放在您面前的地板上。如果需要，将其放在高架平台上，以减少运动范围。
- Step up to the bar, shins almost against it, feet planted firmly hip-width apart. Keep your spine straight, chest up and shoulders back and down.
- Hinge from the hips, softening your knees as your hips sink low enough to let you grasp the bar with your hands shoulder-width apart.
- Check your posture: Your spine should be straight and long, chest up and open, shoulders back.
- Engage all the muscles of your core to maintain this position as you push your feet into the floor, as if you were trying to push the floor away from you, and lift the bar.
- Finish the motion by lifting your chest and engaging your lats to stabilize the bar in front of your hips.
- Return the bar to the ground by reversing the motion, pushing your weight back into your hips and softening your knees, letting the bar travel in a controlled path back down to the floor along your body.
Tip
调节地板上的杠铃时，将杠铃拉向您的小腿。这使得杠铃保持在拉动时不会撞到膝盖的位置。
3. Push Press
- 将条放在架子上的条件下，将杆放在肩膀上（称为机架位置）的杆下方。
- Lift the bar up off the rack and take 2 to 3 steps back.
- 站立的脚部距离臀部距离距离，抓住肩膀宽度距离的杠铃。
- On an exhale, bend your knees slightly, then push through your feet and straighten your legs.
- Press the weight above your head.
- As the bar comes up, slightly move your head back to avoid hitting the bar.
- Reverse the motion and return to the starting position.
Tip
Set the J-hooks at shoulder height, just like for your back squat.
4. Military Press
- 将条放在架子上的条件下，将杆放在肩膀上（称为机架位置）的杆下方。
- Lift the bar up off the rack and take 2 to 3 steps back.
- 站立的脚部距离臀部距离距离，抓住肩膀宽度距离的杠铃。
- On an exhale, tighten your glutes and core and press the weight straight overhead without using your legs.
- As the bar comes up, slightly move your head back to avoid hitting the bar.
- Reverse the motion and return to the starting position.
Tip
Set the J-hooks at shoulder height, just like for your back squat.
While the push press and the military press are similar movements, they involve different muscle groups. The push press recruits your leg muscles (in addition to your shoulder muscles) while the military press isolates your shoulder muscles.
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