Barbell Exercises That Suit Beginners
Barbell exercises that suit beginners
Many people think barbell is just an exercise machine you put on a rack to use in your gym. This isn't true, however. You can use a barbell to strengthen many of your body's muscles in various ways with one. It is recommended that beginners start with the following exercises:
1) Squats - this builds the quadriceps, hamstrings and glutes while strengthening muscles in your backside as well (stay within proper form) 2) Deadlifts- strengthens the backside of the legs, upper and middle back muscles as well as other smaller stabilizer muscles . 3) Bench press- strengthens the chest, shoulders and triceps. You can also use a barbell for the following exercises:
1) Military Press (push up or regular push up with barbell and move behind your head to rest on the bench) 2) Overhead Press (push up or regular push up with barbell and move over head to rest on the bench)
3) Security Squat - this is done just like a regular squat but lifting the weight from one side of your body to another. This is useful for building extra strength in your legs. Building leg strength increases power in other areas as well.
4) Standing Curls - this is a great exercise for the biceps since it targets the muscles in that area directly. This is one exercise you can do while standing up.
5) Dead Lifts - these target the glutes and hamstrings to build overall strength. You can also do bent over rows to strengthen your biceps while using the barbell as well. 6) Stiff Leg Dead Lifts- this targets your glutes and hamstrings but also works your lower back and they are easy to do when standing with proper form.
7) Pull Ups - this exercise strengthens your back, arm and shoulder muscles as you use them to pull yourself up over a bar with proper form. 8) Seated Overhead Press- this strengthens your shoulders and triceps as you push the weight over your head with proper form. 9) Military Press- this is just like the military press but you sit on a bench to do it.
9) Seated Overhead Press- this strengthens your shoulders and triceps as you push the weight over your head with proper form. 10) The Bench Press- this targets your chest and shoulders as you move the weight up with proper form. 11) Bicep/Tricep Curls - these can be done while sitting down or standing up as well. They strengthen the biceps and triceps. 12) Upright Rows - this is similar to the seated overhead press in that you hold a heavy barbell over your shoulders with proper form. This is helpful for building overall upper body strength. 13) Dumbbell Curls - helps build overall arm and shoulder strength as well as builds your biceps while working out at the same time. 14) Pull Downs - these target the back side of your arms while working on shoulders and forearms as well. 15) Lat Pull downs- this exercise targets your backside while strengthening your biceps and forearms with proper form. 16) Standing Calf Raises - this targets the calf muscles while strengthening entire lower body. 17) Good Mornings - these targets the back side of your legs while strengthening your entire lower body and butt area. 18) Seated Calf Raises - this targets the calves while working out other muscles in your lower body as well. 19) Glute/Ham Raise- works both your glutes and hamstrings but also strengthens hamstrings with proper form. 20) Seated Leg Curls- works the same muscles in the same area as a seated bicep curl but is easier to achieve when sitting down with proper form. 21) Seated Calf Raises - this targets the calves while strengthening entire lower body. 22) Lunges - these work your quads, glutes and hamstrings while strengthening your buttocks and thighs. You can also perform squats with a barbell as well. 23) Squats- this strengthens the quadriceps, hamstrings and glutes in your lower legs while also working on your buttocks and thighs at the same time. 24) Step ups- this strengthens the backside of your legs as well as works on calves while strengthening your entire lower body to build overall strength. 25) Dead Lifts- this exercise strengthens the back as well as the glutes, hamstrings and other small stabilizer muscles and can be used to build overall strength in your legs.
26) Standing Calf Raises - this strengthens your calves while working on your quads, glutes and buttocks. 27) Tricep Kickbacks- this targets your triceps by using one leg on a chair or stool to balance yourself with proper form. 28) Lat Pulldowns- these target your middle back side while strengthening biceps and forearms at the same time. 29) Seated Calf Raises- this targets your calves while strengthening your quads, glutes and butt as well. 30) Leg Presses- this strengthens the quadriceps, hamstrings and glutes all at once with proper form. 31) Dumbbell Curls- this works on your biceps while strengthening them as well. 32) Close Grip Bench Press - this targets the triceps while working on your chest and shoulders as well. 33) Front Squats- these strengthen the quadriceps muscles in the front of your legs as well as works on hamstrings. 34) Rear Lateral Raises- this targets the shoulders as you raise a barbell behind you with proper form. 35) Up Downs - this targets your back side while strengthening your entire lower body and butt area. 36) Dead Lifts - this strengthens the butt and backside of your legs as well as works on your buttocks, thigh, glute muscles and smaller stabilizer muscles. 37) Dumbbell Rows - this works on the biceps and triceps in a similar way to when you use barbells but is just easier to do at home with dumbbells. 38) Overhead Press - this targets the shoulders while working on chest and shoulder muscles.
Conclusion
There are many different exercises you can do at home. These exercises will help strengthen your body in a variety of ways. You can use these methods to loose weight, build strength and burn extra calories. They are all effective exercises that can help you keep fit while also looking good. If you want to learn more about the many different exercises you can do at home with dumbbells or barbells, check out this page on the internet for a list of several different types of exercise and how to do them: http://www.youtube.