杠铃健身动作（Barbell exercise）.docVIP

杠铃健身动作（Barbell exercise） Barbell squats Training area: leg Number of groups and times: 2 groups of light weight warm-up, 4 groups of formal group 10, 8, 8, 6 times Trainers often limit the beginners squat, and warn them that if they crouch too low, they can hurt their knees. But according to the study, knee healthy people are better off with full squats. The key of training is to slowly squatted in the squat, and grasp the essentials when you just begin to contact this action, do not rush to the big weight, lighter weight first began to pay attention to the coordination of each muscle, between, clear the main force muscle, ligament and tendon and muscle force auxiliary group, focus your mind in action before, and devote yourself to finish to the habit in the training day in and day out for a long time, natural sleight of hand, will reduce the chance of injury. 2, barbell bench press Training site: pectoralis major Number of groups and times: 2 groups of light weight warm-up, 4 groups of formal group 12, 10, 8, 6 times If there is a recommended training, so that all people can through it becomes stronger, it is a bench press. This classic action can give the chest the best stimulation. With the help of the shoulders and triceps, you can press for greater weight (so much better stimulation of the chest), which is something other chest exercises cant do. Large weight bench should be arranged in beginning chest training. TIPS: stick to the peak for a few seconds, so you can really squeeze the target muscle. A few seconds between each repetitive movement to squeeze the muscle is more beneficial than the repetitive action without any pause, and of course it can be difficult. Use a weight that you can control and feel the squeeze in your chest. 3, bent barbell rowing Training parts: back Number of groups and times: 2 groups of light weight warm-up, 4 groups of formal group 6, 8, 10, 15 times The action is unparalleled in order to increase the thickness of the middle back a