Barbell lifting on Body Balance is one of the Strength training is commonly used to enlarge the arm muscles. Barbells come in a variety of sizes, from small to large.
For those of you who are interested in trying it for the first time, here are a number of safe ways to lift barbells for beginners that you can try.
A safe of Body Balance and guide to barbell lifting for beginners
Before starting any exercise routine, you need to consider the quality of movement and the capabilities of your body.
This is to ensure that you avoid injury during exercise, especially when trying to lift heavy weights.
Barbells don’t always have a heavy weight. The size of the barbell that you can adjust to your ability, especially for beginners.
Of course, the safest way to lift barbells for beginners is to ask for help personal trainer or professional trainer.
They will accompany you while ensuring that the movement and body position is correct during barbell lifting.
Body Balance Types of barbell lifting exercises for beginners
Although there are various types of exercises, here are a number of ways to lift a barbell for beginners that you need to know.
1. Barbell deadlift
This movement with a barbell aims to help build body muscles, such as glutes, upper back, abdomen, and hamstrings (back of the thigh).
To perform the barbell deadlift, you can follow these steps of Body Balance.
- Stand with your feet hip-width apart, then bend slightly to pick up the barbell.
- Bend your knees slightly, tighten your back muscles, and keep your arms straight as you pick up the barbell.
- As you lift it, try to push your heels slightly to support the weight. This movement will help build the gluteus on the buttocks and hips.
- Lower the barbell to its original position and repeat the same movement 8–10 times.
2. Barbell front squat
Slightly different from the previous movement, how to lift the barbell for beginners will help train the quad (quads), stomach, glutes, and upper back.
How to do the barbell front squat as below.
- Hold the barbell at shoulder level, then place your feet shoulder-width apart.
- Try to position your hands slightly wider than your shoulders while holding the barbell with your palms facing up.
- Do squats by lowering the body as if to sit down while making sure the position of the hips and buttocks is slightly back.
- Once your upper thighs are parallel to the floor, return to the starting position by applying a push to your heels.
- Repeat the movement 8-10 times.
3. Barbell good morning for Body Balance
This exercise helps train the front and back thigh muscles, as well as the glutes.
Barbell good morning only requires a barbell stick without weights, which you can do as follows.
- Lift and place the barbell stick on your upper back, precisely at the bottom of your neck.
- Hold the barbell stick tightly with both hands and make sure it’s in a comfortable position.
- Spread your legs about shoulder-width apart, then keep your back straight and your head facing forward.
- Slowly bend your hips slightly, then position your body as if bending forward until it is parallel to the floor.
- Perform this movement with your legs still standing straight and repeat 8-10 times.
Pay attention to this when lifting barbells of Body Balance.
As a beginner, don’t force yourself to become proficient with barbells right away. It’s good, you adapt using exercise equipment first.
Use a barbell that doesn’t weigh you down too much. Once you’ve mastered it, try developing more challenging exercises with heavier barbells.
Don’t forget to do warm at the beginning of the exercise which aims to train the body so as not to be surprised when faced with various movements.
On the other hand, this method can also help reduce the risk of possible injury.
To apply a good barbell lifting method for beginners, you should also avoid doing this physical activity in excess.
The American College of Sports Medicine (ACSM) recommends that a person does strength training two to three times a week.
For optimal barbell lifting, you can do it for 60–90 minutes in each session for best Body Balance.
Various benefits of barbell lifting Exercise
equipment for training weightlifting consists of a long stick equipped with two circular weights at both ends.
Besides being commonly used to train arm muscles, lifting barbells also helps muscle building in other parts of the body.
Before starting to practice, it’s a good idea to know the benefits of lifting barbells, especially for beginners, such as the following.
1. Increase body strength
Lifting barbells as a strength exercise is basically useful for making your body stronger.
This type of exercise can train the arm muscles, coremuscles, back muscles, gluteus, to the thigh muscles.
Getting a stronger body will certainly make it easier for you to carry out daily activities, such as carrying heavy groceries.
2. Lowering the risk of chronic disease
A study in Frontiers In Physiology (2019) shows that strength training can reduce the risk of chronic diseases, such as heart disease and type 2 diabetes.
Regular exercise with barbells can help lower blood pressure, lower total and bad cholesterol levels, and manage blood sugar levels.
Strength training also helps you maintain your ideal weight to avoid obesity. This condition is a risk factor for both diseases and Body Balance.
3. Supports bone and joint health
In addition to exercising muscles, the movement in barbell lifting can also help maintain healthy bones and joints.
This is because as long as you lift the barbell, all the bones and joints work to support the weight and try to increase its strength.
Having strong bones and joints will certainly reduce your risk of osteoporosis and fractures as you age.
4. Launching metabolism for Body Balance.
Routine barbell lifting exercises, including for beginners, can also help smooth the system’s work body metabolism.
The body will release growth hormone and testosterone during exercise. Both will help the development of body muscles without being accompanied by fat.
Doctor Vonda Wright, an orthopedic surgeon from Northside Hospital, said that muscle is much more active than fat in the metabolic process.
In other words, more muscle will help burn more calories. This condition usually occurs during and even after you exercise.