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Women’s Barbells Basics

Fitlab

Fitlab

  Jayanagar, Bengaluru     May 14, 2018

   2 min     

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Some women think that barbells are meant just for men but they are not. You should know exactly how to use barbell before heading to the gym. Both dumbbells and barbells are equally effective in building strength and lean muscle mass.

Dumbbells

Mimic real life situations: Our body moves through three plans of motion throughout the day: sagittal, frontal, and transverse. Training with dumbbells effectively allows the body to mimic natural movements such as bend, twist, turns and stand daily.

Improve balance and symmetry: Dumbbells allow to work one side at a time, which allows for an equal gain throughout the muscle and joint.

Barbells

Allow for safer, heavier lifting: holding heavy dumbbells when performing a bench press or deadlift can make an unsafe training environment that can lead to a dangerous situation while barbells start off in a safe holding arrangement, either in a rack or on a raised platform.

Are better for Olympic lifts: Strength exercises that are Olympic in any sense are easier to perform with a barbell than two dumbbells because most individuals who are learning these complicated exercises will struggle to create enough hip speed when trying to move two separate objects.

Work Your way up to a Barbell

In order to start thinking about lifting with a barbell, you should be training your core, increasing your flexibility, and building your posterior chain to create stability along the spine. The next step to getting to a barbell is to understand the right form and exactly what the lift feels like before you actually do one. It is recommended to grab broomstick, it is one of the most effective ways to do this. Begin by working on your deadlifts, bench presses, cleans, and snatches. Once you have mastered the form, progress forward with a weighted body bar and then finally an Olympic bar.

Barbell Exercises for Women

Bench Press: It helps develop chest mass.

Steps

Keep body flat on a bench and grasp the barbell with a shoulder width grip.

  • Inhale as you bring the barbell down to lower chest and keep elbows close to sides throughout.
  • Exhale even as you press the weight up.
  • Repeat this eight to ten times in three sets.

Inclined bench press: It helps build the upper chest.

Steps

  • Keep body flat on an incline bench and grasp the barbell with a shoulder width grip.
  • Inhale as you bring the barbell down to lower chest and keep elbows close to sides throughout.
  • Exhale even as you press the weight up.
  • Repeat this eight to ten times in three sets.

Standing curl

Steps

  • Stand with your feet moderately apart.
  • Hold on to the barbell with slightly wider than shoulder-width grip.
  • Keep your elbows pressed to your sides and curl your hands in until your biceps are fully contracted.
  • Do three sets of 5-9 repetitions.

Overhead Press

Steps

  • Stand with feet moderately apart and bring the barbell down in front of you.
  • Grip the barbell with a slightly wider than shoulder-width grip and then slowly lower it down to the front or behind the neck.
  • Do three sets of 8-12 repetitions.
  • It effectively helps build up your shoulders.
Tags:  Weight Training,Muscular Endurance,Exercise,

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