Today the personal trainer is happy to talk to you about her favorite equipment, the barbell. Some people have combined barbell training with hardcore guys who load 100 kilos and work out their chest screaming. Things are not exactly like that, since there are now the “home barbells” with which one can perform the exercise with a minimum to many kilos.
The personal trainer also wants to point out that women are not deprived of specific needs in relation to men and it is imperative that they should also raise their barbell! Now you will ask me again how many kilos should I put on the barbell and the answer is with how many you can feel that you are making an effort but at the same time the execution technique is perfect! And to prevent my friend’s fear, no you will not… inflate with the barbell because we women have a hormonal profile that does not allow us to grow to the size that men grow. But, my friend, I have good news for you, with the barbell you will get firm buttocks, tight legs, a fit back and an enviable physique.
The benefits of barbell training are many as this is the case with all resistance trainings. In these we mention the increase in muscle mass and therefore the increase in metabolic rate, which means that you will burn calories while you sleep! In addition to your metabolism, you will improve your blood pressure, heart rate and maximum oxygen intake, indicators that are very important for your health.
The exercises that according to the personal trainer should never be missing from your book exercise list are the squats, the deadlifts, the chest presses, the rowing and the shoulder presses.
SQUATS
We are talking about the king of exercises, since that, if you think about it, you make squats all day long. When you get out of bed, when you get in the car, when you sit at the desk, etc. It is the most functional exercise of the lower extremities and in addition it improves your strength, endurance and nervous system. Whether you are a high level athlete or an elderly person, it is the exercise that you must adapt to your program. And as for the aesthetic result, the legs and buttocks you envy, yes it is true, are built with squats!
DEADLIFTS
If the squats are the king of exercises, the deathlifts is the absolute exercise. Properly performed, you can ensure youself a life without backaches, an adverse condition with 80% of the population suffering from it at least once in their lifetime. Aesthetically know that you exercise the whole back of your body, from your neck to your heels! Performing barbell deathlifts will improve your posture, back, hamstrings and buttocks and in addition you will reap all the benefits of the resistance exercises mentioned above.
BENCH PRESS
It is the most popular exercise for building the chest to men, but the personal trainer strongly recommends it to women, too. Although it looks simple, its technique requires attention. What you need to know is that for the chest presses with the barbell, many muscle groups and joints work together, which makes it so important for the strengthening of the torso.
ROWS
If you want to have an impressive back and enviable posture, then include barbell rows in your program! This exercise activates the largest percentage of the muscles in the area simultaneously. It belongs as well as the above exercises to the polyarticular ones, since the joint of the shoulder and the elbow participates at the same time.
SHOULDER PRESS
The personal trainer includes this exercise in the programs of both men and women. Practitioners believe that barbell shoulder presses help to build shoulders and chest, but I will tell you that it is worth doing it often because you activate the muscles of the back and abs at the same time.
ATTENTION: The above exercises are very demanding and it is important to learn them step by step until the perfect performance, in order to avoid a serious injury.
For more exercise tips and fitness programs do not hesitate to contact me.
