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Full-body Weight Plate Workout | IFAST

on December 12, 2021

Whenever there is a peak time, the equipment area in the gym is like dumping dumplings, walking inadvertently and stepping on and bumping others. There are only 15kg and 20kg dumbbells left on the shelf, "pick me, pick me" with Katzlan's eyes wide open. No way, no way, no way.

Barbell bars have long been used by the gym's big muscle tyrants for bench presses and deadlifts. You are embarrassed to ask people if they have finished training. They unloaded a 150kg film and put a 30kg one for you, and asked you what you were doing, training...leg training...

Don't pierce your heart.

Forget the barbell bar, pick up the barbell weight plates scattered on the ground, change the action, and you can also complete the training of the main muscle groups of the body.

Training with barbell plates has its unique advantages. If you are a rock climbing enthusiast or an old guitarist, the different gripping methods of the barbell can train your fingers to grasp the ability. To maintain balance, the wrist and forearm muscles will also get more stimulation. Different from kettlebells and dumbbells, barbell plates can be more close to the body, that is, it is easier to hold them in front of the chest for training. Keep the overall center of gravity closer to the body, the more you can feel the stability of the body during training, and avoid the occurrence of movement deformation. The most important point is that barbells are available in any gym, and they will never be popular. (Except for small pieces of 2.5kg...)

Jeb Stuart Johnston, strength and functional training coach from Brooklyn, USA, designed a set of barbell training in which 8 movements are completed as many as possible within a fixed time. A set of whole-body training that efficiently develops muscle strength and endurance. You only need to use two barbells, one large and one small, set for 20 minutes, and perform each exercise 10 times to proceed to the next exercise. Make a note of the number of sets completed (or the total number of completions), and exceed it next time.

Regarding the choice of barbells, boys recommend 25-pound and 45-pound (10kg, 20kg) barbells. Girls can halve or even choose 1/3 of the weight. Although there are strong players, such as the 150kg deadlift above, do not choose a piece that exceeds the recommended weight too much, because once the weight increases, the number of cycles completed will inevitably decrease.

Flat Bench Press

45 lbs barbell

Lie flat on the ground, straighten your legs, grab both sides of the barbell, and hold it directly above your chest. Push up and lower the meter once. If you want to strengthen your core, you can lift your legs off the ground a little bit.

 

Flat bench press

 

Weighted Sit-Ups

25 lbs barbell

Lie on the ground, knees bent, soles of feet on the ground. Push the barbell sheet to the ceiling. Straighten your arms and tuck your shoulder blades in. Use your abdomen to perform sit-ups. In particular, you must control your speed when landing. If there is no way to sit up the entire torso, just the shoulder blades off the ground are completely enough.

 

Weighted Sit-Ups

 

Romanian Deadlift

45 lbs barbell

Stand with your feet slightly wider than shoulder-width, holding a barbell in front of your body. The knee joint is bent, which is a characteristic of the Romanian deadlift. Push your buttocks back. When the barbell drops to the middle of the tibia, you feel that the biceps femoris on the back of your thigh is fully stretched and stimulated, and then return to the starting position.

 

Romanian Deadlift

 

 

Rowing

45 lbs barbell

 

Barbell Rowing

 

Bend your hips and hold both sides of the barbell with both hands. The arm is fully extended at the beginning. Then bend the elbows, pull the barbell sheet closer to the torso, touch the position of the stomach and then return.

 

Zercher Squat

25 lbs barbell

Stand with the width of your shoulders as the distance, with your arms crossed holding the barbell in front of your chest. Squat until your thighs are parallel to the ground, step on the ground with the soles of your feet, and use your lower limbs to stand up.

Zercher Squat

 

 

Press & Shoulder Push

45 lbs barbell

Stand with your feet shoulder-width apart, the starting position of the barbell plate is below your thighs, and your arms are straight. Straighten the hips quickly, use the explosive force of hip extension to quickly straighten the torso, and turn the barbell to the clavicle position. Leveraging force again, he lifted the barbell over his head and his arms were fully straightened. Then lower the barbell to the collarbone and return to the starting position.

 

Press & shoulder push

 

 

Overhead Squat

25 lbs barbell

Hold the barbell over your head, fully straighten your arms, bend your left knee while stepping out of your right foot, exert force on your hips, and press the sole of your right foot on the ground when you stand up. Alternate left and right at one time.

Overhead Squat

 

 

Squat Against The Wall

25 lbs barbell

Keep your back straight and bend against the wall, walk down until your knees are bent 90 degrees, and your thighs are parallel to the ground. Hold the barbell in front of your chest or straighten your arms to give your shoulders a little static contraction training. This action can be held for 45 seconds, and the next action will be performed after 45 seconds.

 

Squat Against The Wall

 

 

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