Intro to Weights Barbells скачать в хорошем качестве

Intro to Weights Barbells

In this video, FFC Fitness Director Mario Dato explains how to safely use the barbell for a great workout at the gym. Before taking us through the workout, Mario explains safety, etiquette and tips for using the barbells and squat racks on the strength floor. Safety, etiquette and tips when using the barbell rack: 1. There are two types of weight plates: hexagon and round bumper plates. The hex plates are great for squatting and bench pressing. If you are deadlifting, you'll want to use the bumper plates. 2. When setting up the squat rack, make sure that the barbell is resting evenly on the barbell holders. There are numbers along the side of the rack to help you orient and align the holders in the correct spot on each side. 3. When maneuvering the barbell if you are moving to another area of the club, hold the bar vertically. 4. Always make sure to use the weight clips when you have weights on the barbell to lock the plate into place. Next, Mario explains proper form and execution for the following lifts using the barbell: 1. Back Squat (3:32 - 6:08) 2. Deadlift (6:10 - 9:23) 3. Bench Press (9:24 - 13:00) Finally, Mario guides us through the structure for a Barbell Workout that will give you a total body workout. Here's the barbell workout: 3 rounds: 1. 8 back squat reps 2. 30 seconds bear plank squat 3. 30 seconds to 1 min of rest between rounds 3 rounds: 1. 8 deadlift reps 2. 8 push-ups 3. 30 seconds to 1 min of rest between rounds 3 rounds: 1. 8 bench press reps 2. 8 dead bugs 3. 30 seconds to 1 min of rest between rounds This workout should take you between 15-20 minutes. If you have questions about any of these movements, please stop by the Fitness Desk or flag down one of our personal trainers on the Fitness Floor!