Strength Training Barbell

 

Push-up

 

Use the upward force of your thighs to lift the barbell into the air.

Make sure your body is straight when you go up, and keep your elbows relatively stable when you go down.

You should not be able to see your barbell at the lowest position, and you should not be able to see the barbell when the barbell is at the highest.

 

Back squat

 

Unlike the front squat, the upper body should be tilted slightly forward during the back squat.

In this exercise, you will use more strength from your hips and legs than the front squat.

 

When the barbell goes down, pay attention to the knees opening to both sides, and of course your feet should be facing the direction of your knees.

In terms of controlling the barbell, try to use the strength of your back and keep the back muscles tense throughout the process.

 

Push-up (back of the neck)

 

Unlike the traditional push-up, the position of the barbell is behind your neck.

When using the strength of your lower limbs to lift the barbell into the air, pay attention to the barbell rising straight up, and the position of your head does not change.

 

TIPS:

 

If you are a beginner, you need to pay attention to the standard of the movements.

If you are at a higher level, you should pay attention to the places where you should pause slightly during the movements.

 

Rest no more than 10 seconds between each set of movements.

At the beginning, do 5 sets of each type, 5 reps per set, and rest for 90 seconds after completing each movement.

 

This will take you 16-18 minutes in total.

When you feel you are proficient, you can increase the number of sets and reps accordingly.