2023-09-08 04:10:56
There are many types of exercise equipment in the world. In order to have an opportunity to become more familiar with exercise equipment by understanding the origin and development history of exercise equipment, Health Kyunghyang prepares a special article called ‘Getting to know exercise equipment’ to inform the exercise method using exercise equipment, exercise effects, and major injuries. . The eleventh order is ‘Babel’. <편집자 주>
In order to use the barbell effectively, it is important to maintain correct technique and safe posture (Photo = Clip Art Korea).
As the name suggests, it is a strong theory that the barbell originated from a dumbbell. Feeling the limits of exercise using dumbbells, he used dumbbells connected to both sides of the bar. As such, a barbell is an exercise equipment that is trained by attaching heavy plates to both ends of a long bar, and is used in various exercises and competitions such as weight training, bodybuilding, weightlifting, and powerlifting.
Various muscle development depending on usage
The barbell is an effective exercise tool for strengthening muscles in various parts and improving physical strength. Depending on how you use the barbell, you can develop various muscles on the front, back, and side of the body. especially ▲Core muscle ▲Muscular strength and muscular endurance ▲Loss of body fat ▲Posture correction ▲Sense of balance improvementcan be expected
Deadlift, one of the exercises using a barbell, mainly strengthens the back muscles, such as the core muscles, hip muscles, hamstrings, calves, waist, and back muscles. The back squat trains the quadriceps, hamstrings, hip muscles, and core muscles, and can also strengthen the back, shoulders, and trapezius muscles. The bench press is used to train the abs, deltoids and triceps. You can adjust the weight so you can try different things.
However, in order to use the barbell effectively, it is important to maintain correct technique and safe posture. also Choose the right weight, set, and rest period for your strengthShould be.
Barbells vs Dumbbells, Which One Should You Choose?
Babel is More suitable for those who have done strength training to some extent, that is, athletes or those who want to significantly improve their strength.do. In particular, it is possible to exercise in a stable posture and can effectively lift heavy weights. However, the barbell has a disadvantage that the range of motion is narrow because of the axis. Lifting too much weight can cause injury, so it’s a good idea to have someone nearby to help you. In addition, when using Babel Check that there are no obstacles around, that the barbell is strong, and that the weight is well fixed to the bar.Should be.
On the other hand, dumbbells can be easily used by beginners in strength training, those who need to consider the risk of injury, and those who mainly do home training. Since dumbbells are not connected, the range of joint motion is wide, so they can also be used for stretching. In addition, since both hands can be exercised separately, even relatively weak arms can exercise while matching the weight.
Professor Shin Hyun-yi of the Department of Rehabilitation Medicine at Chung-Ang University Hospital said, “As the weight of the barbell is high, it is important to exercise with the correct posture.”It is also helpful to use a belt or sports gloves to prevent strain or injury to the back or shoulder joints.It will be,” he advised.
Joint protection through aerobic exercise and stretching
Before and following exercise, it is good to do light aerobic exercise to warm up the body and relax the muscles. especially Protect your joints by stretching your wrists, shoulders, knees and hips before exerciseShould be.
Professor Shin Hyun-yi said, “You should not forcefully raise the weight as much as you have to exercise with a weight you can control.” “If you are new to barbell exercise, Start exercising following receiving sufficient training on proper posture, such as how to straighten your back during exerciseIt is important to do,” he stressed.
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