Barbell is a core training equipment used in sports and weightlifting. Barbell exercise is a type of weight training that utilizes barbell training equipment to enhance muscle strength. Barbells can also be used for core training to promote overall coordination.

brief introduction

Barbells have a wide range of uses, including muscles in the shoulders, back, arms, chest, and other areas. By using barbells and iron plates of different weights, multiple special muscle strength training techniques are applied to target the entire body's muscle groups for muscle endurance training. This helps burn fat, transform it into muscular lines, strengthen muscle strength, enhance core body abilities, and improve muscles that have been relaxed for a long time during exercise; In addition, it can also delay muscle aging, increase bone density, prevent osteoporosis, improve endocrine function, and enhance body coordination. It is one of the exercises that men and women who want to exercise can engage in.

classification

There are two types of barbells: standard barbells and non-standard barbells.

① Standard barbell: composed of three parts: barbell bar (horizontal bar), barbell plate, and clamp. International weightlifting competitions must use international standard barbells recognized by the International Weightlifting Federation. There are two types of barbells, men's barbells and women's barbells, with the main difference being the barbell bars and the same standard barbell plates. The men's barbell is 2.20 meters long and weighs 20 kilograms, while the women's barbell is 2.15 meters long and weighs 15 kilograms. The diameter of the barbell rod is 0.028 meters, and the maximum diameter of the barbell plate is 0.45 meters. The outer surface is covered with rubber to increase aesthetics and reduce the noise of the barbell landing. The weight, color, and model of the barbell are as follows: 25 kg (large red), 20 kg (large blue), 15 kg (large yellow), 10 kg (large green), 5 kg (medium white), 2.5 kg (small red), 2 kg (small blue), 1.5 kg (small yellow), 1 kg (small green), and 0.5 kg (small white). All weight values of the barbell must be indicated with numbers on the outside. Each clamp weighs 2.5 kilograms. The rule for adding barbell plates is that the inner side is heavier (first added) and the outer side is lighter (later added), that is, the heavier ones are added to the inner side and the lighter ones are added to the outer side. Because the weight of the clamp is 2.5 kilograms, small barbell pieces weighing less than 2 kilograms (including 2 kilograms) must be added to the outside of the clamp, and only one small barbell piece can be added on each side.

For example, the weight of the barbell attempted by the Iranian male weightlifter in Figure 1 is 214 kilograms. As can be seen, there are three 25 kilogram red barbell pieces on each side of the barbell, with one 15 kilogram yellow barbell piece and one 2.5-kilogram red medium-sized barbell piece on each side. The outside is a clamp, and there is also a 2 kilogram blue small piece on each side of the clamp. Combined with the weight of the barbell itself, the total weight of the barbell is (25 × 3+15+2.5+2.5+2) × 2+20=214 kilograms.

② Non standard barbell: The structure is the same as the standard barbell, the size requirements are not strict, the production requirements are not high, the weight can be freely determined, and the stone pole used in the folk can also be replaced. In addition, to meet certain special requirements, such as developing specific muscles, various forms of special barbells can be made as needed (such as bent shaft barbells, bow barbells, and ring bells).

Training exercises

Starting position: Stand with both feet forward and backward, tighten your abdomen, hold the handlebars with both hands, and place them directly in front of your hips.

Action: Stand with both feet forward and backward, tighten your abdomen, hold the handlebars with both hands, and retract them towards your chest. Starting position: Keep your feet parallel, slightly bend your knees, tighten your abdomen, and place the handlebars in front of your hips.

Action: Keep your feet parallel, bend your knees slightly, tighten your abdomen, and pull up until you reach your lower chest.

Barbell Fitness

When it comes to barbells, people associate them with weightlifting, but in fact, the two have similar similarities. It seems like barbell exercise is a strength based fitness program, and there are multiple levels of barbell pieces to choose from, such as 5kg, 10kg, 2.5kg, etc. In fact, this is a low-intensity but very interesting exercise, and the entire exercise process of the practitioner is completed with the accompaniment of barbells and music. During the training process, each person can choose barbell pieces of different weights according to their own physical condition. Whether it's white-collar women who lack exercise, have a petite and weak physique, or physically strong girls, they can lift it above their heads and practice repeatedly. For urban white-collar women, barbell exercises are also an easily accepted fitness activity.