Among the exercise equipment, some are very good, such as barbells, dumbbells, etc. Of course, the exercise effect of each equipment is good, and there are many exercises The movements require the use of equipment, so I believe someone still knows how to practice bouncing with a barbell. So, how to practice jumping with a barbell? You can use this action. Let’s take a look below!
Barbell Squat
1. Foot position: First, you should be on a flat surface with your feet shoulder-width apart. Stand under the barbell rack with your knees slightly bent and distribute the weight evenly between your feet.
2. Position of the barbell: The barbell should be placed on your trapezius muscles rather than on your neck. Grasp the barbell with both hands at a suitable position, usually 15 cm away from the shoulders.
3. Look straight ahead: Keep your back straight and bend your knees.
4. Lower the height: Squat slowly under your control so that your thighs are parallel to the ground. Note: The weight should be distributed on your thighs, heels and soles, not your toes. Don't lean too far back or you will lose your balance.
5. Your back should be kept within the safe range of 45° to 90° to the ground, and your upper body should remain tense at all stages.
Benefits of Barbell Squats
1. The most effective movement to improve body strength
People call squats the "King of Strength Training". It's very simple. The largest number of large muscle groups are used during squats. If you also consider the supporting role, almost all skeletal muscles are involved in exerting force. Scientists have measured work for many movements. Using the same weight, squats do the most work, nearly twice as much as deadlifts and five times as much as bench presses. However, squats can use more weight than deadlifts, and much more than bench presses. Therefore, the effect of squats on increasing the strength of the whole body is much higher than that of other movements.
2. The most effective exercise for growing body muscles
Squats are a double-joint compound movement, and the human body secretes the most growth hormone during squats. Therefore, heavy squats can not only promote the growth of leg muscles, but also promote the growth of body muscles. In addition, compared with other movements, squats, a high-work movement, not only increase muscle circumference, but also increase muscle density, which means the muscles become stronger.