最佳杠铃的练习9为每一个主要肌肉

The barbell is锻炼主食的CrossFitters，健美和举重奥运一样。但是，任何人都可以只用杠铃和权重板块获得全身的锻炼。您可以针对所有的主要肌肉，解除更多的重量比标准哑铃或壶铃。

Not sure where to start? Below are nine of the best exercises to start with. Just pick the ones that most align with your goals and the body parts you want to target. Or do all of them for a workout that builds strength from head to toe. Start with an unloaded (no weight) barbell to get the feel for these movements, then advance to adding weight once you've完善您的形式。

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后深蹲

1. 开始在机架上略低于肩高杠铃。
2. Step under the bar so that it rests on the top of your back, right below your neck.
3. 与杠铃站，夹持杆比肩宽稍宽。
4. Sitting your butt back and keeping your back flat, bend at the knees and sit down until your thighs are parallel to the ground.
5. 记者通过对高跟鞋和推穿臀部恢复到站立。

While the back squat does target your glutes, it really targets your entire lower body, adding quads and hamstrings into the mix too, according to the运动医学的美国国家科学院（NASM）。你的核心也是在帮助你稳定重物的作用。

前蹲

1. 握住杆在干净的位置，搭在你的肩膀之上，手中外面与肩同宽和手肘指向地面。
2. Lower the hips back and down into a squat, bending at the knees. Make sure to keep your back flat and chest out.
3. Stop when your thighs are parallel to the floor.
4. Pushing through the heels, reverse the motion and return to standing.

Like theback squat，前蹲针对您的股四头肌，臀部和腘绳肌，根据NASM。但不同的是后深蹲，你拿着你的手臂在身体前方，而不是到一边。这使得它更适合那些肩关节活动受限。这也使得这项工作多一点四占优。

Romanian Deadlift

1. Stand with the bar held with hands shoulder-width apart at the height of your hips.
2. 同时保持你的下背部平坦，膝盖微微弯曲，铰链在臀部和腰部向前弯曲。
3. 推你的臀部背部，降低杠铃，直到它通过中途下来的胫骨。
4. 按你的臀部向前，用你的臀部和腘绳肌，使重量备份为你的立场。

同样，硬拉强化了你的整个下半身，根据美国运动协会(ACE). But doing the Romanian deadlift (keeping your legs straighter than in a traditional deadlift), zeroes in your hamstrings. And like the squat variations above, you also use to abdominals to control the weight.

阅读更多：6个硬拉变化添加到腿节

比肩而立新闻

1. Hold the bar at chest height with a shoulder-width grip.
2. 收紧你的臀部和核心和开销按吧，伸直肘部。
3. Moving your head back slightly to avoid hitting the bar, lower the weight back to your chest.

缔约你的核心和臀部，可以帮助预防首要你的背部。但是，如果你觉得背拱超过自然，你可能需要降低体重。

阅读更多：You Can Do This Entire Dumbbell Shoulder Workout Sitting Down

High Pull

1. 握住杠铃在你的面前，双手略多于肩同宽变窄。
2. Raise the bar from the waist up to the chest, pulling the elbows up to ear height.
3. 酒吧回到低腰的高度。

On the way down, don't let gravity do all the work, recommends高手。通过slowing the bar on the descent, you can help improve your upper-body strength and power.

杠铃卧推

1. 与杠铃平凳上李群费尽于脸上。
2. Grip the bar slightly wider than shoulder-width apart.
3. Push the bar up and out of the rack.
4. 在一吸气，放下吧胸部高度，肘部弯曲。
5. 在呼气时，推动重备份，延长了肘部。

对于这个练习，您可以握杠铃略宽或略多缩小比杠铃，根据高手。While the wider grip will help emphasize the胸部肌肉，a more narrow grip will help trigger some of the smaller muscles of the arms, specifically the triceps and forearms.

Wide-Grip Bent-Over Row

1. 在臀部到一个45度角铰接前进，保持与上手把手杆在膝盖的高度，比肩同宽稍宽。
2. Pull the elbows up and back, squeezing the shoulder blades together with the bar touching between your chest and stomach.
3. 放下杠铃到原来的位置，重复，保持稍微偏向，臀部铰链位置。

Barbell Biceps Curl

1. With an underhand grip, hold the barbell at about hip height, standing tall.
2. Keeping the elbows close to your sides, bend at the elbows and bring the barbell up to your chest.
3. 保持控制的重量，降低体重回到起始位置。

Avoid gripping the barbell too narrow or too wide, recommendsNASM。为了确定最适合于你的抓地力，延长你的胳膊肘，让你的双臂在身体两侧自然垂下。当你的双手放在身体两侧土地是你应该握杠铃。

Barbell Rollout

1. 跪在地上（下膝盖垫或毛巾，如果你需要额外的缓冲），在你面前的杠铃，装载着每边板。
2. 将你的双手与肩同宽了吧。
3. 保持你的核心和臀部紧，卷杠铃进行，保持你的身体在头部和臀部之间的直线。
4. Roll out as far as you can without arching your back and pause for a moment.
5. Keeping your arms straight, roll back up to kneeling without hiking or sinking your hips.

Though many of the exercises listed above require ab engagement to help you control the movement of the barbell, the rollout really challenges your core strength in the same way asan ab wheel。