What are the classic actions in the barbell fitness?

The Barbell is the fitness equipment that you will use when you exercise your muscles. This equipment is greater than dumbbells. We often use some classic fitness actions of the barbell for better exercise. So what are you knowing about the classic movement of barbell fitness? Let's take a look at the fitness equipment together!

Tile
The position of the barllol bar is in the middle of the two foot. The two feet are opened, keeping the distance from the buttocks. Curved buttocks, hold the barbell rod with the width of the shoulder, which can effectively stretch your shoulder blade. Deep suck one breath, lower your hips, tighten your knees until the calf is in contact with the barbell. The head is looking up. Keep the chest up, back arches, and you will force the barbell up. When the barbell lever exceeds the knee, pull the barbell rod back, the shoulder blade is tensioned, and the hips are pushed to the barbell.
 
Barbell tablet push
Lying on a flat bench, use the grip, take a barbell from the shelf, and hold it over your neck after hitting it. This is your starting action. Start from the starting position, sucking and slowly put down the barbell until you touch your chest intermediate position. After a while, turn the barbell back to the initial position, exhale, focus on using chest muscles. When the initial movement reaches the top, the arm remains do not move as much as possible to shrink your chest, slightly stop, and slowly fall again. It should be noted that when the bench is pushing, if the weight is large, some people need someone to help, otherwise it is easy to injury, and the novice suggests to start training from the jet bar.

Barbell boating
A very classic training method, mainly in the barbell (the palm of the palm), the knee is slightly bend, the body is bent forward, keep the back pen straight. Continue until the back and the floor is close to parallel. Tip: To look up in front of it. Holding the arm of the barbell should naturally hang, perpendicular to the floor and body. This is the starting position of the action. The body is kept fixed, and the sponally pulls the barbell. The elbow is close to the body and only hold the barbell with the front arm. In the highest position of the action shrink, tighten the back muscles and keep your posture a small meeting.
 
Barbell
For barbells, it is best to choose to train in the deep squat. At the beginning, the barbell on the rack is placed in the shoulder. After placing a flat chair or box, the flatchair is used to teach you how to push the hips back, how to achieve the desired depth. Put the barbell with the arms, lift the barbell from the shelf, the legs, and straight straight. Leave the shelf, the legs are separated by the footstock, and the shoulders are width, and the toes points to the outside. The head is always facing front, because it will make you lose balance downwards, and it is not conducive to keeping the back. This is the starting position of the action. Slowly reduce the barbell, bend your knees, sit in the back, keep a straight posture, head toward the front. Continue to squat until the rope muscle is on the calf. Inhalation during this part of the action. At the same time, the middle of the feet is in force to raise the barbell, the legs are straight, and the hips are stretched, and return to standing posture.