Skip to main content

Health shots

Muscle loss causes metabolism to stall, resulting in flabby skin, physical weakness and fat accumulation. But panic won’t help! Doing weight exercises thrice a week may help to prevent or even reverse this. Although dumbbells are often used during weight training, barbells have also gained popularity in the fitness world. Let us tell you some of the best barbell exercises for women, their benefits and side effects.

What is a barbell?

A barbell is a long, straight, cylindrical rod with varying diameters that is used to burn fat and assist in toning and tightening muscles. You may use it for a range of activities. It’s safe and ideal for beginners, but must be used under expert guidance.

Woman doing barbell exercise
Barbell exercises have many benefits. Image courtesy: Shutterstock

Barbell workouts for women

Take a look at these five full-body barbell exercises for women, suggested by fitness instructor Yash Agarwal, who has also shared the benefits and side effects of workout with barbells.

1.Squats

Setup:

Place the barbell on the upper back (traps). Feet shoulder-width apart.

Execution:

  • Lower hips back and down.
  • Keep knees in line with toes.
  • Descend until your thighs are parallel to the ground.
  • Drive through heels to return to the starting position.

2. Deadlifts

Setup:

  • Stand with feet hip-width apart.
  • Grip the barbell with hands shoulder-width apart.

Execution:

  • Hinge at the hips, keeping the back straight.
  • Lower the barbell towards the ground.
  • Keep the bar close to the body.
  • Lift by extending the hips and knees simultaneously.

3. Overhead press

Setup:

  • Start with the barbell at shoulder height.
  • Grip slightly wider than shoulder-width.

Execution:

  • Press the barbell overhead.
  • Keep the core engaged to protect the lower back.
  • Lower the barbell back to shoulder height.

4. Bent-over rows

Setup:

  • Hinge at the hips, chest parallel to the ground.
  • Grip the barbell with hands slightly wider than shoulder-width.

Execution:

  • Pull the barbell towards the lower chest.
  • Keep elbows close to the body.
  • Lower the barbell with control.

5. High-intensity interval training (HIIT) with barbells

Barbell complex

Combine exercises like squats, deadlifts, rows, and presses into a sequence. Perform each exercise for a set number of reps without resting between. Rest for a short period between rounds. Repeat for multiple rounds to elevate heart rate and burn calories.

Tabata barbells

Choose one or more barbell exercises. Perform each exercise at maximum effort for 20 seconds.

“Always prioritise proper form over heavy weights, gradually increasing intensity to avoid injuries. Consider consulting a fitness professional for personalised guidance,” says Agarwal.

Woman doing barbell exercise
Know the side effects of doing barbell exercises. Image courtesy: Adobe Stock

What are the benefits of barbell exercises for women?

1.Strengthens body

Exercises with a barbell are a good way to increase the amount of muscle in your entire body. For those who want to improve their pecs, quads, and other muscles, barbell workouts are an excellent option.

2. Improves your athletic performance

Exercises with barbells assist in developing upper and lower body muscles, which enhances power and speed in a variety of sports.

3. Improves your posture

Barbell exercises, when performed correctly, will strengthen the muscles in your stabiliser, which will help you maintain a straight back and erect posture.

What are the side effects of using a barbell?

There are always pros and cons of everything. Similarly, using a barbell for workouts has some side effects.

Which is the appropriate weight of barbells for women?

The weight depends on the following factors:

  • Beginners: Start with a light barbell (15-20 lbs) to focus on form.
  • Intermediate: Gradually increase to a weight challenging for 8-12 reps.
  • Advanced: Tailor weights based on fitness goals; vary between light and heavy for diverse training.

The post Best barbell exercises for women to increase strength and improve posture appeared first on Healthshots.



from | HealthShots https://ift.tt/bVCqBfA
via IFTTT
Labels:

Popular posts from this blog

Health shots

Cortisol face, a condition that can make your face look more rounded, and puffy, has been trending on TikTok. Many users of the platform are claiming that it is a prominent side effect of having high levels of cortisol or stress hormone in the body. To prove their point, TikTok users are showing their “cortisol face” along with an “after” photo of a less bloated face. When it comes to our body, cortisol has many functions. Mediating the stress response is one of its key functions. But is daily stress to be blamed for facial bloating or is it just a misconception? What is cortisol face? The literal meaning of the term “moon face” or “cortisol face” is the appearance of puffiness or rounding of facial features, shares dermatologist Dr Neha Khuraana . There is no medical diagnosis referred to as “cortisol face”. Rather it is just a symptom that involves physical changes in the facial features due to certain underlying health problems such as Cushing’s syndrome. It can cause weight gain ...
Read more

Health shots

When you want instant boiling water for tea or coffee, an electric kettle can make it quick and easy. An electric kettle is a useful kitchen equipment that rapidly and efficiently boils water. It typically comprises a container with an electrically powered heating element. Electric kettles have various advantages over traditional stovetop kettles, such as faster boiling periods, automatic shut-off functions, and precise temperature control. They come in various sizes, designs, and materials, including stainless steel and glass. Electric kettles are multifunctional and can be used for more than just boiling water, such as brewing tea, coffee, instant noodles, and soup. Here are some of the best electric kettles hand-picked for you! 6 best electric kettles for hot water Check out the best electric kettle for a hassle-free hot water solution. 1. Pigeon Electric Kettle This electric kettle from Pigeon comes with a stainless steel body and a 1.5-liter capacity. This 1500W electric kettl...
Read more

Health shots

Have you ever felt sick to your stomach which makes you throw up? If yes, you might have been feeling nauseous. Nausea is an unpleasant sensation that is often accompanied by vomiting. Nausea is not an illness, but a symptom. It can be a symptom of various medical conditions and is usually not risky. It can also be managed at home with simple home remedies. While seeking professional help is the best option, you can also try some home remedies for nausea that can help avoid puking. Plus, they are affordable and provide numerous benefits. What is nausea? Nausea is a vomiting sensation that causes discomfort and unease, accompanied by vomiting and even stomach cramps, as found in Medicine Plus Journal. Some people experience it when travelling long distances on the road and some even experience it due to allergic reactions to certain food groups. Also, when you are pregnant the nausea feeling can happen during your first trimester. Causes of nausea “When the downward moving wind prin...
Read more