What are the benefits of lifting barbells

Lifting barbells is a strength training, often used to build muscle, strong body plate. But do you know what other benefits there are to lifting barbells in addition to building muscle?

Build muscles

Long-term persistent practice barbell, can exercise the upper limb muscles and waist, abdominal muscles. You can modify the muscle line, increase muscle endurance, often do the weight of the barbell exercises, can make the muscle firm, strong muscle fibers, increase muscle strength. 1, do sit-ups in the back of the neck when the hands hold the barbell, can increase the load of abdominal exercises. 2, hand holding the barbell to do side bending or turning movement, can exercise the internal and external abdominal obliques. 3, hand-held barbell straight arm front raise, side planks, etc. can exercise the shoulder and chest muscles. 4, hand-held barbell single-leg squat, double-leg squat jump, etc., can exercise the lower limb muscles.

Improve arm strength

Through weight training, the maximum force load of arm strength can be increased by 30%-50%, women then not only hold the children, laundry, dry housework will become extra easy, engaged in other activities are less likely to cause injury. Men in the shopping with their girlfriends, lifting more packages will not feel tired.

Enhance physical fitness

Practice barbell can increase the ratio of muscle and fat, enhance muscle metabolism and improve body immunity. The usual lack of exercise, petite, thin physique of people, you can often practice lifting barbell to enhance physical fitness.

Prevent osteoporosis

Practice barbell can increase bone density and reduce the chances of osteoporosis. Through barbell training, the calcium content of the spine can be increased by 13% in just six months. Combined with a proper diet, this can be a good defense against osteoporosis caused by calcium deficiency.

Weight loss and slimming

Dr. Wayne of the YMCA of the United States found that women for two months of weight training 2-3 times a week, can lose 1.6 kg of fat and "create" nearly 1 kg of muscle. Moreover, the muscle acquired through exercise will continue to consume calories, 500 grams of muscle to burn 35 to 50 calories per day. The general aerobic exercise is unable to achieve such an effect.

Enhance cardiovascular function

Research by Dr. Franklin of William Beaumont Hospital in Michigan found that weight lifting exercises can reduce the level of "bad cholesterol" and increase the level of "good cholesterol" in the body, while also relieving high blood pressure. For middle-aged and elderly patients with cardiovascular disease, regular barbell lifting is particularly effective. The research also found that four months of continuous barbell training, the body's ability to metabolize glucose will increase by 23%, thus greatly reducing the chances of diabetes.