The barbell is one of the most useful sports inventions of mankind! Barbell exercises affect all muscle groups. All basic exercises are performed with her. With proper use, the bar allows you to give a load to the entire muscle complex of our body.
When we hear the word "barbell" , we immediately imagine a long iron stick with pancakes hung on the edges.
But once upon a time this word did not exist at all.
Today, a barbell means a sports power projectile of variable weight, consisting of a steel axis (neck) and metal pancakes wound around the edges of the axis.
Barbell bar. They differ in the thickness of the neck, the size of the pancakes, fastenings.
The first mention of the similarity of the rod was noted in the annals of the XVI century AD.
Beginning in the 16th century, a description of solid and hollow weighting materials began to appear in historical chronicles.
The word "solid" speaks for itself, and sand or something else (for example, a fraction) fell into the hollow. The neck length at that time was no more than 1 meter.
The first collapsible bar appeared in the 19th century in Germany. And since 1896, the collapsible bar became the standard of the Olympic Games. The peculiarity of that rod was that its axis did not rotate.
In the XX century, again, in Germany, they figured out how to give the bar axial mobility. Now the axis could be rotated, and it was invented by a German engineer named Berg.
At that time, disks or pancakes, as they are now commonly called, were exclusively metal and without an external rubber coating.
After 1929, rubberized pancakes appeared, and the bar became similar to the one that we know today.
As already mentioned, the rods differ in the size of the vultures (thickness and length), as well as the shapes and sizes of the pancakes.
There are bars with pancakes having the shape of a polygon, as well as pancakes with holes for a more comfortable grip.
In addition, vultures can be of various shapes. It was experimentally revealed that, by varying the grip, it is possible to use different parts of the same muscles. Therefore, today you can find the EZ-neck, W-neck, neck with parallel grip, straight and some other forms.
The standard is a direct Olympic vulture 2.
2 meters long, 28 mm thick and weighing 20 kg. At the edges of this neck is thickened, respectively, the inner diameter of the discs to such a neck should be 51 mm. Consider this if you intend to buy a barbell to your home.
For different types of weightlifting, vultures differ in stiffness and a little thick
Locks on the vultures are also different. Conventionally, they can be divided into three types - nuts, springs and bushings with clamps.
If you decide to try exercises with a barbell at home, in addition to the projectile itself, something else will come in handy:
The weight of pancakes for your bar you pick up over time.After all, they can always be bought. For bench presses, the weight will be less than for a squat or deadlift.
You can assemble a set of pancakes with a margin.
We begin with the basic basic exercises.
You can squat with a barbell behind your head on your shoulders or do a front squat when the weight is in front of you. The base is a classic squat with a barbell on the upper back (on the trapeze).
In this exercise, it is important to correctly position the barbell - bring the shoulder blades together as much as possible.
As a result of this, the trapezoid closer to the thoracic spine form a small array - you need to put weight on it. Some put the neck on the neck, on a large vertebra, this is dangerous and wrong. Someone, on the contrary, lowers the bar below the set, as a result of which the hands wring back.
Squat is important to do correctly:
If you can’t sit down without a blockage in advance, you need to do a squat in Smith or a HACK machine, or, in general, limit yourself to a leg press.
When you work out with the barbell at home, there will be no power frame - so do not take the weight unless you are sure that you can sit down with it without breaking the equipment.
Another basic exercise is deadlift. Exercise is quite complex, involving a large array of muscles of the whole body.
You can study the technique in detail in a separate article devoted to deadlift and its variety - deadlift.
Here we also draw attention to the most common mistakes:
Another basic exercise is the bench press. His execution technique is also described in the corresponding publication.
There are also some nuances here:
Barbell exercises include other exercises. In particular, there is such an element as a push rod and other types of competitions in weightlifting.
The set of exercises with the barbell may contain the following exercises:
To fully develop your muscles, you need to correctly use these exercises.
The training program with a barbell should be divided into 2-3 days a week so that the body has time to relax and recover.
Exercises with this projectile are almost always quite difficult.
Ideally, the work should be carried out under the supervision of a trainer or just an experienced person, in case you can not perform the last repetition. If you work alone, calculate the strength in light of this fact. Spreading all 100 percent in this case will be a big risk.
Preparation for training should always be complete.
This means that you need to conduct a quality workout. After cardio-warming (running or working with an exercise bike), the first approach should be performed with an empty bar. So in all exercises. And then go smoothly to the working scale.
Imagine that you are going to study three times a week at home or in the hall.
At your disposal there is an inclined bench and racks for bench press and squats. The goal of training is to gain muscle mass.
The weights are given only as an example, you do not need to take them, while you are just learning and still can not lift so much. Each person has his own working weight and he is selected individually for all exercises.
It is necessary that between 1 and 3 days the break should be longer than between 1-2 and 2-3. Then the legs have time to recover, and you can safely sit down again.
Deadlift can only be done once a week.
How to replace the barbell at home? Partially dumbbells. But dumbbell weights will be less.