We usually use barbells for training, such as bench presses, deadlifts or big turns. In fact, we can also use other barbell training methods, that is, push one end of the barbell bar into the corner or insert it into a special fixture. Grab the other end of the barbell bar for training. Now, many gyms are equipped with this equipment, you can train very conveniently. If your gym does not have such training equipment, you can achieve the same training effect by pushing the barbell to the corner.

training action 1

① Stand with your back facing a fixed fixed point, place the barbell bar under your hips, stand on your thighs, grab the top of the barbell bar with one hand, and then place the other hand on your hips.

②Squat exercise first. After standing, turn your body to the hip side, then squat down with your legs bent at your knees, perform a lunge squat, then stand up, and then restore your body to the original position.

③When squatting, align your knees with your toes.

④ Train 12 times on each side.

training action 2

①Stand with your back facing the fixed point, hold the top of the barbell bar with one hand and the hip with the other hand.

② Stand with your legs shoulder-width apart, first bend your knees and squat. After standing, move your legs back toward the barbell bar for a short period of time, then bend your knees and squat again, stand up and stand up, take a step back, and then bend your legs and squat down. After getting up and standing, retract the back leg forward in a big stride, and then squat down again. After standing up, squat down with your legs together.

③During training, keep your knees in a toe and squat position.

④Train 10 times on each side.

training action 3

① Stand facing a fixed fixed point, stand with your feet apart, hold the top of the barbell bar with both hands, and bend your elbows in front of you.

② Bend your legs first and squat down. After standing up, place one hand on the hip, grab the top of the barbell bar with the other hand, bend the upper body forward and bend the hips, turn to the hips and keep the arms of the barbell bar hanging vertically.

③When bending your buttocks, please straighten your upper body and do not bend it.

④ Train 12 times on each side.

training action 4

①Stand with your legs apart, stand back to a fixed fixed point, pass the barbell bar through the pass, grab the top of the barbell bar with one hand, grab your hips with your hands on your hips and the other.

②First bend the knees of the hips and squat, keep the other leg straight, stand up, then bend the upper body forward and bend the hips, hold the hand of the barbell, and hang the straight arm to the ground.

③Before bending the buttocks, make sure to bend only at the hip joints, straighten the upper body, and do not bend the waist.

④ Train 12 times on each side.