How long is the squat barbell bar suitable?

How long is the squat barbell bar suitable?

How long is the squat barbell bar suitable? Barbell should be familiar to everyone. In fact, many people exercise through barbells in life, and barbells have many different lengths and weights. Let's first find out how long the squat barbell bar is suitable.

How long is the squat barbell bar suitable? 1 Barbell bars are generally heavy.

The barbell bar for bench press and squat is basically 20kg, but it will be slightly insufficient, depending on the manufacturing process of the sleeve by the manufacturer.

The simple division of barbell bars in China can be divided according to the following specifications:

1, length: 1, 2, 1, 5, 1, 8, 2, 2 (never seen a longer one).

2. Handshake diameter: 25mm, 28mm, 30mm, 32mm, 50mm (50 pieces are seen on Taobao, which are special lifting poles). The Olympic weightlifting pole is 28mm, but at present it is more 30mm or 32mm in China, in order to increase the safety load. 25mm is obviously the low-end contraction rod.

3. Shape: straight rod, snake-shaped bent rod, super-bent rod, annular hard pull rod, convex squat rod and short annular arm training rod.

4. Hanging piece diameter: 25mm and 50mm. 50mm is better, 25mm is a small hole barbell piece, and 50mm is an Olympic piece, which is a large piece.

5. Self-weight: the minimum weight is less than 5kg, followed by 5 kg, 6kg, 8kg, 10kg, 13kg, 15kg, 18kg, 20kg, etc. It is an international standard for a regular 220cm bar to cost 20k g, but domestic 220cm bars are not like this, and many of them have shrunk. According to the density of steel and the volume of barbell bar, the results calculated by mathematical physics knowledge are 19 and 76kg, and the protrusion should be 20kg. Many barbell bars of 220cm are less than 20kg because the sleeves are hollow.

6. Safe bearing: the minimum is about 50kg, and the maximum is1200kg, which is a regular pole. Of course, there are also 1200 kg or more Hercules squats, which are special poles that you can't touch. Some products in the gym should be able to safely withstand more than 350kg.

7. Craft: This is very important. Most barbell bars have no craftsmanship.

Rod body technology: electroplating, multi-layer electroplating, blackening and rust prevention.

Sleeve technology: bearing, copper sleeve, solid, hollow, integrated and non-integrated

How long is the squat barbell bar suitable for two barbell bars? Can I put dumbbells on it?

Of course, you can measure the thickness of your rod first, and then match it with dumbbell pieces of the same size and aperture. Because different manufacturers produce different specifications, as long as you can fit them in.

Common exercises of barbell:

First, tilt the barbell downward and press it horizontally

Exercise site: exercise the lower part of pectoralis major, lateral abdomen and inferior sulcus.

Action essentials:

Lie on your back on a bench with adjustable inclination, with your head in a low position, so that your trunk is off the ground 15 ~ 20 degrees. Push the barbell vertically upward until the barbell is on the vertical line of the shoulder joint, so that the pectoralis major is in the "peak contraction" position, and stop for a while.

Tip: Compared with flat plate and upper inclined barbell bench press, lower inclined barbell bench press must pay attention to safety and stability; Hook foot and inclined plate should be safe and firm, and triceps brachii can't take the initiative to bear force when pushing up.

Second, the oblique barbell is lifted forward.

Exercise site: deltoid muscle, trapezius muscle, pectoralis major, serratus anterior muscle, front and middle bundle of biceps brachii.

Action essentials:

1. Lie on your back on a bench with an upward inclination of 45 degrees, and put two barbells above the front side of your thighs. Head, shoulders and back are close to the bench, and feet are flat on the ground.

2. Hold the barbell down with the palms of your hands, shoulder-width apart, and bend your elbows slightly. The barbell is slightly away from the thigh to keep the muscles in both arms tense.

3. Lift the barbell in front of your body. In the process of lifting, the arm should be as straight as possible except for the slight flexion of the elbow. The barbell is lifted to the ground with its arms basically vertical.

4. Exhale and lower the barbell to the starting position, and maintain the posture to fully stimulate the deltoid muscle.

Tip: Be careful not to put the barbell on your leg and be lazy.

How long are three kinds of barbell bars suitable for squat barbell bars?

Simply put, barbell bars are divided into straight bars and non-straight bars, and these two categories are divided into several varieties.

Let's start with the straight bar. Due to the limitation of shape, the difference between straight bars mainly lies in length, diameter and weight, such as:

Standard weight-lifting male/female barbell bar, 2200/20 10 mm in length, 28/25 mm in diameter and 20/ 15 kg in weight. Sleeves with barbell pieces at both ends are 4 15/320 mm and 50/50 mm in diameter (most women have smaller hands, so barbell bars are thinner. In addition, there is no knurling in the middle part), and the part with smaller diameter and barbell pieces at both ends is not a sleeve, but a simple threaded barbell bar (strangely, this barbell bar is called a standard bar abroad).

Some barbell bars are similar in shape to standard barbell bars, and the sleeves with barbell pieces at both ends are all 50 mm in diameter, but much shorter. However, in foreign multi-strand weightlifting competitions, because the weight lifted by athletes has been greatly improved with the help of equipment, it is necessary to use some special barbell bars whose length, weight and diameter exceed the standard barbell bars, such as three special barbell bars commonly used in squat competitions:

Texas squat barbell bar, 2440 mm long, 30 mm in diameter and 25 kg in weight, with sleeves with barbell pieces at both ends and 50 mm in diameter.

Besides, it's not straight. There are many such modes, and the common non-straight rods mainly include:

1, EZ barbell bar designed by Lewis Demeck, its curved shape can reduce the pressure on wrist when doing arm muscle exercises such as bending over.

2, small ring stick, mostly used to exercise triceps brachii in arm flexion and extension, so it is also called triceps brachii stick.

3. Someone added grips in different directions to the small ring bar, which became Swiss barbell bar (also called football barbell bar).

4. Some people grasp to make their rings bigger, and there is a big ring rod trap rod, which is suitable for training such as hard pulling and farmer walking.

How long is the squat barbell bar suitable? Do you know the length of the barbell bar in the gym?

Everyone should know that barbells are sports equipment for weightlifting. There are many kinds of barbell pieces, such as 25kg, 20kg, 15kg, 10kg, etc. Barbell is mainly used for biceps brachii and forearm muscles, and can be lifted with one arm bent or lifted with one arm. What should I pay attention to when using barbells? When using barbells, we should pay attention to taking a step-by-step exercise method, because the muscles in the arms and chest are not particularly developed and the pressure they can bear is limited during the first exercise.

Gradually increasing the weight on the barbell can give the body an adaptation process. In particular, don't try to be brave and increase the weight of the barbell, so as not to cause muscle strain or bone damage.

The length of barbell bar mainly depends on your own needs. Try to hold the barbell after lying down, and a wide grip can ensure convenience even if it is appropriate. The wide grip is slightly wider than the shoulder width, such as the width of each hand. This has a lot to do with height and arm length.

Men's barbell bar is 2.20m long and weighs 20kg, while women's barbell bar is 2. 15m long and weighs 15kg. The diameter of barbell bar is 0.028 m, and the largest barbell piece is 0.45 m. Adding rubber to the outer bread can increase the appearance and reduce the noise of barbell landing. The weight, color and model of barbell pieces are as follows: 25kg (big red), 20kg (big blue),15kg (big yellow),10kg (big green), 5kg (medium white), 2.5kg (small red), 2kg (small blue), etc.

Weight of barbell bar: self-weight: less than 5kg, then 5.6kg, 8kg, 10kg, 13kg, 15kg, 18kg, 20kg, etc.