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5 barbell workouts to quickly burn fat



Despite the name, nothing is particularly difficult to understand on a barbell complex. It's a workout where you do several moves in a row without lowering the bar. Before closing this page because it sounds too heavy, keep in mind that the amount of weight you should use will decrease with increasing time your muscles are under tension. You should start with light weights or an unweighted Olympic pole. However, it is still not advisable to take a barbell complex easily, as despite the relatively low weight, you can be pretty sure that you are sweaty after working through a complex.

The main reason for this is that you almost do not barbell rest during a barbell complex and in a short time train many repetitions as you work through the exercises. "Think of a circuit with 30 repetitions compared to a set of 1

2 repetitions. The lack of rest makes each round more difficult, "says expert Tom Eastham, who did the first of our workouts. "If you put in the extra load from the barbell, you have a tremendous potential for fat burning through these loaded movements."

If you have not tried a barbell complex before, there are five ways to crack it below. Remember to keep the weight very light for your first try – what is considered good on repetition can quickly lead to agony as you race through the track.

Barbell Complex 1

Complete the exercises in the order listed. Repeat 12 repetitions without pausing or dropping the crossbar between the moves. At the end of the last exercise, let it rest for two minutes, then repeat the cycle. Make a total of four to six rounds.

1 Squat

Repeats 12 Break 0 sec.

Hold your chest and a barbell firmly over the back of your shoulders. Squat as low as you can and then push your heels to get up.

2 Good Morning

Repeats 12 Rest 0sec

Imagine having the barbell over your shoulder backs from your shoulders. Lean forward from the hips until you feel a stretch in your hamstrings and then sit up again.

3 Press

Repeats 12 Pause 0sec

Hold the dumbbell high over your shoulder. Bend your knees, stand up quickly and slide the bar directly over your head. Slowly lower to the start.

4 ground press

Repeats 12 Break 0 sec.

Lie flat on your back with your knees bent and shoulder-width grip, arms straight. Bend your elbows to lower the bar toward your chest, then push it upwards vigorously.

5 Upright Series

Repeats 12 Break 0 sec.

Hold your chest up the bar with a shoulder-width grip over your hand. Bring it up towards your chin and guide it with your elbows. Slowly lower to the start.

6 biceps curls

repetitions 12 break 2 minutes

Hold the pole with a sub-handle. Keep your elbows close to your sides while moving. Turn the bar at shoulder level. Hold on, squeeze your biceps up and then lower it again to the start.

Barbell Complex 2

Perform six reps for each move without lowering the bar to complete a set. Let it rest for two minutes between sets. Choose a load that will allow you to perform the reps fairly comfortably for your weakest lift, which in this case is likely to be the overhead press. Complete a total of six sentences.

1 deadlift in Romania

repetitions 6

With feet spread shoulder width apart, hold a barbell with an overhand grip directly in front of the thighs. Keep your knees slightly bent, bend forward from the hips – not from the waist – and lower the bar at the front of your tibia until you feel good thighs stretch. Return the movement to the start by pressing your hips forward.

2 Bended Series

Repeats 6

Hold the bar with a shoulder-width grip and bend the knees slightly. Bend your hips until your upper body is at an angle of about 45 ° to the ground. Pull the bar up to touch your breastbone, then lower it in a controlled manner. If you move your upper body to move the bar, the weight is too heavy.

Expert Tip "Every man wants big arms and a strong core, and this exercise will help you achieve those two goals," says Eastham. "Stabilizing for the series pays off in the long run for your core. "

3 Hanging cleanly

Repetitions 6

Hold the bar with shoulder-width grip in front of your thighs, bend your knees and then drive through your heels to explode upwards. Use the momentum to pull the bar to chest level while kneeling down, catch it by your front shoulders, take a break, then stand up and lower the bar back to its starting position.

Expert Tip "Olympic lifting improves power and explosive power, and cleaning is the easiest Olympic lift to learn, so if you build it into complexes or tracks, you'll get better faster.

RECOMMENDED: Start of the Olympic Weightlifting Training

4 Front Squat

Repeats 6

Place the bar with your palms facing up and your elbows facing up to the front of your Shoulder. Squat down, hold up your chest and then drive through your heels to get up.

Expert Tip "This is far more accessible than the more popular big brother, the back squat. It also helps your cleanliness, as both elevators require the same mobility. Not quite there yet? Cross your arms and grab the pole from above to protect your wrists.

5 Head Press

Repetitions 6

Position a pole shoulder width apart on your upper chest and grip it with your hands just wider than shoulder width apart. Tighten your abdominals, glutes, and quads while pushing the bar straight up. Pause up, then down. You may be able to gain more weight by placing your thumbs on the same side as your fingers to keep your forearms in a more favorable position.

Expert Tip "This movement maximizes your upper body strength by increasing the stability of the chest muscles while building a strong core and boulder shoulders. "

Barbell Complex 3

At the end of this complex, you can rest for 90 seconds to 2 minutes. Make a total of five rounds. To continue, add a repeat to each set or reduce the break between rounds. When you reach 15 repetitions, add another round.

1 deadlift in Romania

repetitions 10 break 0sec

Like With slightly bent knees, hinge at the hips to push the crossbar down until you feel a strong stretch in your hamstrings.

Expert Tip "Keep your back as straight as possible and your head in a neutral position," says Grant.

Progression To really focus the effort on your hamstrings, do the stiff-legged version that does not bend your knees.

2 Bended Series

Repeats 10 Break 0sec

Like Bend your hips and let the pole hang. Pull your elbows back to raise the bar to your stomach.

Expert Tip "Begin the movement with a shoulder blade retraction and row the rod upwards with your elbows," says Grant. 19659002] Advance To make the movement even more effective, squeeze the shoulder blades together at the top and hold that position for a second.

3 High Traction

Repeats 10 Break 0sec

Like Raise the crossbar with your elbows until it reaches chest height and lower Then you turn your back to the start.

Expert Tip "To initiate the movement, hold on to your core and do a jumping and shrugging motion," says Grant. "Drive through your calves with a lot of momentum, and remember that you want a fast bar movement."

Progression Make a force movement by explosively climbing your toes while raising the bar at chest height.

4 Overhead Press

Repeats 10 Pause 0sec

As Press the rod directly overhead and then lower it. When lowering, do not exceed chin height to avoid shoulder stress.

Expert Tip "Your arms should end in line with your ears," says Grant. If you are struggling with it, work on the shoulder mobility.

Progression Use the same motion, but reduce the rod longer to maximize the time under tension.

5 Lungees

Repeats 10 Break 90sec-2min

Like Take a step forward with the pole on your back and lower yourself until your knees are bent 90 °, then press the start again.

Expert Tip "Think of the movement pattern escalator not elevator – forward then down, not up and down," says Grant.

Completion Do the following: Turn back the lunge, step back and bend both knees 90 degrees before getting up again.

Barbell Training 4

This training consists of five moves performed in one turn. Do all reps of turn 1 and then go straight to turn 2 and finish these reps without resting. Follow this pattern for the rest of the route and rest only after completing all reps on the fifth and last moves, no more than two minutes. The first and last exercise are sets of 20 reps, and the three lifts in between are sets of ten reps. Overall, you do five laps.

Just do this round with a barbell. If this is too easy, add a 2.5kg dumbbell disk on each side and continue climbing in 2.5kg increments.

1 deadlift

Repeats 20 Break 10sec [19659002] Like Crouch down to lift the pole off the ground with an overhand grip, and then stand up.

Why deadlifting with an empty latch will improve your shape and train multiple muscle groups.

Progression If 20 reps do not result in a high heart rate and breathe heavily, add five more reps per round.

2 deadlifts in Romania

Repeats 10 Break 0sec

Like Bend forward with straight arms from the hips to lower the crossbar.

Why This movement works like this? Protects the gluteal muscles and hamstrings and increases the heart rate.

Progression If this is too easy, increase the number of reps to 12 or 15 for each round of the session.

3 Bended Series

Repeats 10 Break 0sec [19659002] Like Swing from the hips with straight legs and arms to the front. Row the bar up to your stomach.

Why Works on all the important muscles of your upper back, as well as your core and forearms.

Progression If so, just increase the number of reps to 12 or 15 for each round of the session.

4 Overhead Press

Repeats 10 Break 0 Sec.

Like Hold the pole over your shoulder. Push the bar straight up.

Why It is one of the best steps to train your shoulders and your triceps.

Progress If this is too easy, increase the number of repetitions to 12 or 15 for each course of the session.

5 Squats

Reps 20 Break 2 Min.

Like Standing with the pole above the shoulders. Squat as deep as you can. Keep each repetition supple and controlled, so you never pause up or down, but also "bounce" down.

Why This last movement of the racetrack affects your legs and your core and increases your heart rate again.

Advance Increase the number of reps per turn to 25.

Barbell Complex 5

Complete the Five Steps Here In this order, 15 reps of a lift are executed, and then is continued without a break with the next. After the last pull, rest for 60 seconds and then repeat. Do a total of six rounds. If you want to make the course harder, you can add weight to the rod, starting at 2.5 kg per side.

1 Deadlift in Romania

Hold up the pole with a wide overhand grip. Bend forward and hang from the hips to lower the bar to knee height. Push your hips forward to get straight up.

2 Hang up clean.

Push your hips forward, raise the bar and rotate your elbows to "catch" them at shoulder height. Return the movement to the start.

3 Bended Row

Lower your arms from the bottom of the cleaner and row the bar with your elbows toward your lower chest. Return to the beginning.

4 Press Press

Clean the rod on the front of your shoulders, then flex with the knee and push the rod straight over your head. Lower it back onto your shoulders.

5 Squats

After the last press of rep lower the bar behind your head to rest on the shoulders. Squat, then get up again.


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