3 Safe exercise movements using a barbell for beginners

There are various equipment that can support a successful exercise movement at home or in the gym. Barbells, for example, are commonly used to enlarge arm muscles. Barbells come in a variety of sizes, from small to large. For those of you who are interested in using a barbell but have never tried it, don't worry. Follow the guide to safely lifting a barbell for beginners, let's!

What are the benefits of exercising using a barbell?

Source: Elife Media

If you've ever seen a barbell, you are no doubt familiar with its shape. This sporting tool is distinctive with a long stick in the middle, and is equipped with two circles at both ends. Apart from being used to train the arm muscles, there are still various benefits of barbells, especially for you beginners.

The good news, just like other sports in general, exercise with dumbbells can also improve overall body health. This sporting tool is believed to reduce the risk of heart disease and stroke.

Not only that. In fact, according to research in 2018 from the University of Michigan, exercise movements that train muscles can help maintain healthy bones and joints in the body. That's because as long as you lift the barbell, all the bones and joints work to support the weight of the tool.

Interestingly, regularly using barbells is no exception for beginners, it can also help smooth the work of the body's metabolic system. Because as long as you do weight lifting, your body will automatically release growth hormone and testosterone.

These two hormones are what will help the development of the body's muscles without being accompanied by fat. Vonda Wright, MD, an orthopedic surgeon at Northside Hospital, explains why. According to him, muscles are generally much more active than fat in the body's metabolic processes.

In other words, having more muscle can help you burn more calories. This condition usually occurs when exercising or resting.

Exercise tips using dumbbells for beginners

Barbells don't always come in big sizes and weights, really. There are various sizes of dumbbells that can be adjusted according to your body's abilities, especially if this is your first time using them.

But beforehand, to be safer, you can ask a professional sports coach to assist you while learning to use a barbell for beginners. No need to be confused, here's how to lift a barbell for beginners that you can understand:

1. Barbell deadlift

This movement with a barbell aims to help train the glutes, upper back, stomach, and hamstrings (back of the thigh) muscles.

Source: Women's Health

How to do it:

1. Stand with your feet hip-width apart, then bend your body slightly to grab the barbell.
2. Bend your knees slightly, tighten your back muscles, and keep your arms straight when picking up the barbell.
3. As you lift it, try to push your heels a little to support the weight. This movement will help build the glutes (in the buttocks and hips).
4. Return the barbell to its original position, repeating the same movement 8-10 times.

2. Front squat barbell

Slightly different from the previous movement, this barbell for beginners will help train some of the muscles in the body. For example the quad muscles (in the quads), stomach, glutes, and upper back).

Source: Women's Health

How to do it:

1. Hold the barbell at your shoulder, then keep your feet shoulder-width apart. Try to position your hands slightly wider than your shoulders when holding the barbell, with your palms facing up (see picture).
2. Lower your body as if you were about to sit, with your hips and buttocks slightly back.
3. Give your heels a push to return your body to a normal standing position.
4. Repeat the movement for 8-10 times.

3. Barbell good morning

This beginner dumbbell workout helps train the front and back thigh muscles, and the glutes.

Source: Women's Health

How to do it:

1. Lift and place the dumbbell on your upper back, precisely at the bottom of the neck.
2. Hold the barbell tightly with both hands, making sure that you are holding it comfortably.
3. Open your legs about shoulder width apart, with your back straight and your head facing forward.
4. Slowly bend your hips slightly, then position your body as if you are leaning forward until it is parallel to the floor.
5. Do this movement with your legs still standing straight (see picture).
6. Repeat the movement 8-10 times.

Take this into account when using a barbell for beginners

Before using it, make sure you don't forget the following important tips:

1. Start short and simple exercises

As a beginner in general, don't force yourself to become proficient at wearing the barbell right from the start of the exercise. Because at the beginning of training is the right time for you to adapt to using this sport. Only then can you develop a training pattern to be more challenging and train yourself using a barbell.

2. Don't forget to warm up

Warming up first at the beginning of the exercise aims to train the body not to be surprised when faced with exercise movements. On the other hand, this method at the same time can help reduce the risk of injury that may occur.

3. Give a special day to rest

After engaging in exercises that have never been done before, now is the time for you to rest all of your body muscles. After a few days, you will be allowed to return to learning to use the barbell. Or at least after the body feels completely fit again.

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