Staying fit and healthy might seem like a tedious process to the uninitiated. However, with the right tools, anyone can have a healthy body in no time. A simple barbell pullover demo is an example of how anyone can start working out towards a healthier future. According to the experts at www.eatright.org/resource/fitness/exercise/benefits-of-physical-activity/the-importance-of-fitness-in-your-30s, you need to be more serious about your health regime after you cross your 30s.
If you are considering a more serious strength gain program, the 8-week beginner barbell program is right up your alley. All you need to follow this easy regime is a barbell. This is a very effective tool in your journey in strength training. The barbell has the ability to challenge your joints, muscles and balance all at the same time, making it much more practical than traditional exercises. Since you can slap on more weights on to the bar bell as you improve, it helps you feel better and stronger as well. The best part about barbells is the fact that they can be used by men or women of any age. Here are a few of the important moves using barbells to get you started on your fitness journey:
· Barbell Back Squat
Once the brackets holding the barbell are at your shoulder height, keep your feet wide apart and place the barbell on the muscles that lie at the top of your back and neck bottom. Make sure that your arms form a ‘w’ shape while in position.
Keep your spine straight, push your hips towards the back and bend your knees while grasping the barbell. When you butt is parallel to the floor, pause and push using your heels back to the starting position.
· Barbell Bench Press
Once the J-cups are in position, lie down on the bench and make sure that the bar is racked over your upper chest. Your hands need to be wide apart as well. Then proceed to lift the bar up and bring it back down across your sternum. This should result in your arms being at a 45 degree angle from your chest. With straight wrists, push the bar up towards your head, thereby finishing it near your shoulders.
· Barbell Row
Before grabbing the barbell, bend over till your torso becomes parallel to the floor. Then grab the barbell and pull in your elbows, thereby bringing the barbell closer to your lower chest. You can squeeze your shoulder blades to improve scapular strength. Don’t forget to place the barbell on the floor in between sets.
· Barbell Deadlift
Place the bar on the floor and roll till it reaches your shins. Keep your feet wide apart and point your toes at 11 and 1 o’clock. Slowly bend your knees slightly and grasp the bar and lift it while squeezing your glutes. The torso needs to be at a 45 degree angle to the ground to get the right form. This particular routine is a hinge, so the hips need to be above the knees always. Once you get used to the routines mentioned here, you can increase the number of repetitions and the weights used to improve your strength training efforts.