The movement of barbells is mainly to exercise the muscles of the legs and hips. The muscles coming with are waist and abdomen.If it is not done correctly, it is easy to be injured. So what are the requirements for barbell squat action?
Which dumbbells and barbells are better
1. Maximize the development of power: It is well known that when training with barbells, we can use a greater weight than dumbbells.For more weight, if you have the right training skills as the premise, you can ensure that there is greater tension in the cross -sectional area of ??the muscle unit, which is the condition for the increase in muscle fibers.
2. Balanced: Dumbbell dumbbells can eliminate the asymmetry of the muscles. This is the most worried issue of novices.Training with barbells, you will easily make deception and let your advantage side make more effort.However, dumbbells can prevent this.
3. Convenience: As long as you have enough creativity, you can use dumbbells to complete a lot of training.But when it comes to barbells, you dont have so much room for play.
4. Safety: If you are not strong enough and your training experience is not enough, then the risk factor will increase.When you train with barbells, the weight is likely to be pressed.With dumbbell training, you can throw them on the mat at any time.
5. Everything has two sides. These problems are relative. It is recommended that you choose the equipment that suits you as required.
Barbell squat action requirements
Barbell squat action explanation
Movement preparation: The practitioner opens your feet with both feet, and you can choose to stand with the same width or wide and shoulders from the shoulders.
Action process: The practitioner tighten the waist and abdomen, and the knee slowly bent, so that the human hearts center of gravity is reduced to a 90 -degree angle or less than 90 degrees, and then stopped, then concentrate the strength of the legs and hip muscles, and quickly restore to the beginning to the beginning.Location.
Movement requirements:
1. Tighten the waist and abdomen during action.
2. Do not surpass your toes during the action.
3. Inhale when squatting during the action, exhale when standing up.
4. When the barbell squat is large, it is recommended that companions need to be protected on one side, because large weight barbell squats are more dangerous exercises.
The above is the explanation of the squat action of the barbell, but the effect of exercise is also different for different standing or different squat angles.
1. Stand with both feet and shoulders: mainly exercise the quadriceps of the thigh stock.
2. Stand your feet with width and shoulder: The quadriceps, biceps, and gluteal muscles that mainly exercise your thighs.
3. Squatting on the knee is less than 90 degrees angle (semi -squat): as long as the quadriceps of the thighs are exercised.
4. Squatting a 90 -degree angle (squat): The quadriceps, biceps muscles, and gluteal muscles of the thighs are mainly exercised.
Therefore, when making a barbell squat, the practitioner needs to choose the appropriate foot distance and squat angle according to his requirements.
Barbell choice
According to the type and your purchase place, the price of the bar is usually between $ 25 and $ 125.In specialty stores, the price of the bar is usually higher than that of sporting goods stores.
The length of the bar is usually 4 ~ 7 feet. There are two models: the finer is the standard bar (about 25 pounds), and the thicker ones are Olympic (about 45 pounds).The weight disk (the lap weight of the bar in your bar) and the card circle (for fixed weights) are always designed for one of them, so you have to ensure that the weight disk you buy is matched with the stuck and the bar.We prefer the Olympic bars, because it is more comfortable to grab it with hands -it is the standard equipment for many gyms.
Configure a shelf for your barbell is a good idea.The erect barbell frame occupies less space than the horizontal barbell rack.The price of a barbell shelf is only $ 100.
As a replacement of traditional barbells, you can buy a series of lighter bars, ranging from 9 pounds to 27 pounds. There is a very comfortable rubber pad.
These barbells are very good for beginners. They help you learn barbell exercise without using heavier standard bars or Olympic bars.

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