Before proceeding with the description of the complex exercises with a barbell on the whole body, you need to learn about some features of such training.
Features of exercises with a barbell
Exercise with the bar stimulates active muscle growth, but they do not grow during training, but after it, during the rest. That is why it is necessary to fully rest, not less than a day. If you belong to the category of people prone to fullness, do at least three times a week. The duration of each of your workouts should not be less than an hour and a half. In addition, it is important not to be limited to power exercises, but complement them with cardio training.
There are also recommendations for classes depending on the season. For example, many trainers say that in the cold season (in autumn and winter), training with the bar should be given 70% of the time, and another 30% - active pastime. In the warm season, the distribution is 50/50.
The complex of exercises should be made according to your goals. If you want to increase muscle mass, do less repetitions, but more approaches. Wishing to lose weight do the opposite: more repetitions and fewer approaches.
It is equally important to choose the right weight. At the last repetition, you should be the hardest. Once you feel that on the third or fourth approach you can easily cope with the exercise you need to increase weight.
Complex exercises with a barbell
We suggest you use our exercise program. Your task will only be to correctly calculate the load and the number of repetitions, based on your goals. Also, do not forget to relax a little before the main workout. For this, easy charging is perfect.
The bench press
You can perform this exercise lying on the floor or on a special bench. It is important to fix the correct posture. For this, bend your knees in your lap. The feet should be fully and firmly on the floor, and the back with a little bend. Pick up the bar and start lifting. Lower it no lower than 20 centimeters. Try to do it as smoothly as possible, without jerking.
French Press
Stay in the same position, pick up the bar and slowly lower it. In this case, your hands should bend only in the elbows.
Press sitting (can be performed standing)
Regardless of whether you are sitting or standing, the bar should rise above your head. You can lower it on the chest or behind the head. However, at the initial stage it is not recommended to lower the head, as this is somewhat more complicated.
Shraga
An effective exercise that helps pump the shoulders and back muscles. You need to pick up the bar and lift them solely with your shoulders. It looks like an easy gripe. It is very important not to perform circular movements.
Deadlift
Put your feet already shoulder width apart. Feet should be parallel. Take the bar at a distance of shoulder width. Raise it so that it actually slides along the shin. Straightening you need to bend back. The back is slightly tilted forward, and the thoracic region is maximally straightened. Beginners can lower it just below the knees. Over time, complicate the exercise and lift the bar from the floor.
Draft in slope
Excellent exercise to strengthen the back. It should be performed as smoothly as possible. Shoulders in this case must necessarily go back, so the dorsal muscles will be reduced as much as possible.
Front squats
In fact, this exercise is no different from classic sit-ups. The only thing you need is to put the bar on your chest or on your back. Crouch down with her.
Regularly performing this set of exercises, very soon you will be able to see the effect. The main thing to consider is that in the course of any training, rest plays one of the most important roles. The complex of training with the bar assumes one unloading week per month. This means that during this week you train, but without the bar. This can be cardio, fitness, stretching.