The barbell weight or plate is not just for exercising with barbell bars, and you can use it alone to strengthen your body muscles, increase volume and strength, reduce fat. And use to prevent unwanted weight gain.
This device can easily add a lot of variety to your exercise program and help you progress further by increasing your workout pressure. In fact, you can do a lot of simple exercises with body weight using a barbell and get a much better result.
. We also introduce 7 great exercises that can be good options to start and take your exercise program to a new level. Follow us.
Benefits of barbell workout
With the barbell plate, it is placed in the group of strength exercises. By doing this style of exercise regularly, you can experience the following benefits:
- Increase body muscle mass
- Increase bone strength and strength
- Improve joint flexibility
- Increase the body's fuel level
- Improve the body's balance and coordination
- Reduce the risk of injury
- strengthen mood and mood ul>
- What is strength training and what are its health and fitness benefits?
- Why and how should you involve your core muscles in exercise?
- The best home exercises for leg strengthening and fat burning without the need for equipment
- 15 exercises you should do to deal with a lot of sitting injuries
- 3 exercise programs for back and armpit muscles; The fastest way to strengthen the upper body
- 7 Benefits of Exercising with Barbells and the Best exercises to Begin
Doing strength training means physical activity and using one or more muscle groups. You can strengthen your body and increase muscle mass by putting pressure on the muscles and resisting the force. These exercises come in a variety of forms and styles, but the most popular type, known today as bodybuilding, involves the use of bodybuilding equipment and free weights such as dumbbells and barbells.
In addition to the above benefits, these exercises also They help improve health and reduce the risk of various diseases, as well as increase your quality of life and longevity.
The best exercises with a barbell plate to strengthen the muscles
You can do most bodybuilding exercises with the help of a barbell plate. The following 7 exercises are good to start with and strengthen the lower and upper body muscles well.
You hold the barbell plate in each hand, straighten the arms at the side of the body and then Lifting them and making them parallel to the ground can strengthen your shoulder muscles. It is very important to do this movement slowly and use appropriate weights. In this exercise, the palms of the hands should face the body and face the ground when you bring your arms parallel to the ground.
To perform this exercise, first stand and hold two very light barbell plates with your hands. . Spread the legs shoulder-width apart and engage the core muscles. Now keep your arms straight and extend them to your body so that they are parallel to the ground. Be sure to nail it to the pallets only on the back and two sides not the front. Do this exercise for 3 to 5 sets with 8 to 12 repetitions.
2. Halo Exercise (Circular Rotation) One of the benefits of
Halo Exercise is that it can focus on the core muscles. And at the
same time be a dynamic movement. Most exercises for the core
muscles may be static, such as plank exercises, but halo
exercises keep your body active and dynamic and therefore
have a greater impact on your body.
If you want these muscles Engage and strengthen and increase the strength, coordination and strength of your body. You must get help from Halo practice and do it regularly. Apart from these benefits, the halo exercise is also suitable and effective for strengthening the shoulder muscles.
To perform this exercise, first stand up, spread your legs hip-width apart and tighten the central muscles. Hold a barbell plate with both hands above your head and bend your elbows slightly. The barbell plate should be 20 to 30 cm away from your head.
Now rotate the plate in a circle around your head. Perform this complete rotation 8 to 10 times, then do the same in the other direction. In total, you should dedicate 3 to 5 sets to perform this exercise.
3. Scott with barbell plate
Scott movement is the basis of many leg exercises and having the right form when performing It is very necessary. Lack of proper form can lead to muscle imbalance or injury. Muscle imbalance is a common problem that leads to knee pain, back pain and..
Do this exercise while standing with your legs shoulder-width apart and holding a light barbell plate with both hands. Extend your arms in front of your body and parallel to the ground.
Now tighten your core muscles, slowly lower yourself, and stand up again by contracting your leg muscles. It is okay to lean forward slightly, but try to keep your shoulders forward and not facing the ground. To go down, go so that the thigh (quadriceps and hamstrings) is parallel to the ground. Then pull yourself up. Do this cycle for 3 to 5 sets with 8 to 12 reps.
4 . Underarms on a sloping table
This exercise is very useful and effective in dealing with sitting injuries. Since life today has led you to spend a lot of time sitting, you should use this exercise to maintain proper body shape and improve your health.
To perform this exercise, first on a sloping table Stand at a 45-degree angle, place your abdomen on the table, press your toes to the floor, and hold a barbell plate with each hand. The palms of your hands should point toward your body.
Now tighten your buttocks, quadriceps and abdomen to get more balance and strength. Bend your elbows and pull the plates toward your body so that your elbows are moving backwards. During this movement, keep your body steady and move only your arms.
When you bring your elbows back, pause for a moment and then return to the starting position. Do this cycle for 3 to 5 sets with 8 to 12 repetitions.
5. Armpit bend with barbell plate
This exercise is the same as the previous exercise, except that you have to stand and Bend your knees and do the movement. In this exercise, the legs should be as wide as the hips. You should also hold the plates with your fingertips to put more pressure on the hands.
Do 3 to 5 sets of 8 to 12 repetitions and be careful never to bend your spine while exercising. Bending and arching the waist greatly increases the risk of injury. This can be very dangerous for the health of the spine.
As in the previous exercise, only the arms should move and the rest of the body should be completely stable. It is better to use light weights in the beginning and in the future, by increasing your body strength, go to heavier weights to get better results.
6. Sit down and rotate the barbell plate
Experts consider this exercise to be the best exercise with a barbell plate. This dynamic exercise can engage and strengthen the entire body, from the legs to the core muscles and shoulders.
To perform this exercise, first stand and hold a barbell plate in front of your body with both hands. Now pull your hips back and be in the squat position. In this position, you should simultaneously move the barbell plate to your left hip and rotate your body as you descend.
Then press your feet to the ground to stand up again. When climbing again, turn your body and hold the barbell plate in front of your body. Now repeat the same for the other side of the body and this time move the weight to the right hip. Do one repetition of this exercise by standing and holding the barbell plate in front of your body. Try 3 to 5 sets with 8 to 12 reps.
You can also do the opposite of this cycle as you see in the picture. That is, go left and right to climb and hold the screen between your legs to sit.
7. Lifting the barbell plate off the ground
This exercise is suitable for strengthening the whole body and various muscles including Involves and strengthens the legs, buttocks, arms, shoulders, back and central muscles. In addition, it is a great option to increase physical strength because you have to produce a lot of force to lift weights off the ground, so you can increase your strength over time.
To do this Exercise Stand up first and spread your legs shoulder-width apart. Hold the barbell plate between your legs. Now straighten your back, bring your hips back, bend your knees, and hold it up by holding both sides of the barbell plate.
In this position, you should try to stand and face the barbell. Hold the barbell in front of you. Then move the weight up and up on your head.
Now slowly lower the barbell plate to the starting position. Do this cycle for 3 to 5 sets with 8 to 12 reps.
You do not need a lot of equipment to exercise and you can easily exercise at home. Of course, exercising in the gym really has many benefits, but in any case, if for any reason you can not go to the gym, you should not be disappointed and leave.
You can do weight training at home. These exercises have many benefits and change the level of your fitness. But over time, your body will get used to these exercises and for further progress you should go to weights and sports equipment.
A variety of dumbbells and barbells can help you. But you can also get a good result and challenge your body with a barbell page. So if you do not want to spend a lot of money on sports equipment, at least go to the barbell page so that at a relatively low cost you can do a variety of appropriate exercises and improve your health.
exercises that we reviewed in this article They are very suitable and strengthen the muscles of the body. Try to prepare a balanced and efficient program and have enough exercise per week. Of course, remember to consult a doctor and trainer before starting a new program and be aware of your physical condition. If you have no problem performing these exercises, go to your exercise program and achieve your ideal body.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .