Hãy viết lại bài viết dài kèm hashtag về việc đánh giá sản phẩm và mua ngay tại Queen Mobile bằng tiếng VIệt: 7 of the best barbell exercises for building a strong core

Mua ngay sản phẩm tại Việt Nam:
QUEEN MOBILE chuyên cung cấp điện thoại Iphone, máy tính bảng Ipad, đồng hồ Smartwatch và các phụ kiện APPLE và các giải pháp điện tử và nhà thông minh. Queen Mobile rất hân hạnh được phục vụ quý khách….
_____________________________________________________
Mua #Điện_thoại #iphone #ipad #macbook #samsung #xiaomi #poco #oppo #snapdragon giá tốt, hãy ghé [𝑸𝑼𝑬𝑬𝑵 𝑴𝑶𝑩𝑰𝑳𝑬] ✿ 149 Hòa Bình, phường Hiệp Tân, quận Tân Phú, TP HCM
✿ 402B, Hai Bà Trưng, P Tân Định, Q 1, HCM
✿ 287 đường 3/2 P 10, Q 10, HCM
Hotline (miễn phí) 19003190
Thu cũ đổi mới
Rẻ hơn hoàn tiền
Góp 0%

Thời gian làm việc: 9h – 21h.

KẾT LUẬN

Hãy viết đoạn tóm tắt về nội dung bằng tiếng việt kích thích người mua: 7 of the best barbell exercises for building a strong core

Barbells aren’t just for bench presses, squats, and deadlifts — they’re a unique and functional tool that can help strengthen your abdominals.

While many of us long for that elusive “six pack,” aesthetics are hardly the only reason to train your core. Your abdominal muscles (like the transverse abdominis, rectus abdominis, and obliques) are responsible for stabilizing your hips, spine, and the rest of your body during any type of movement. Faster runs, heavier squats, higher box jumps, and all other athletic goals are dependent on having strong, conditioned abs to provide a solid base of support.  Without sufficient core strength, you run a huge risk of injury — no matter how “in shape” you are.  

weighted sit-ups every day for a week here. 

2. Front squat

While squats are one of the best exercises you can do to strengthen the lower body, certain variations will also target the abdominals in a big way. Front squats are one of those variations, and after you’ve done a few reps you’ll see (and feel) why.

To perform the front squat, stand with your feet slightly wider than hip width apart. Pick up a barbell (or unrack it from a squat rack), hold it at your chest aligned with your collarbone, and draw your elbows into your sides. Lift your elbows in front of you and brace your core. Aim your hips behind you as if you were about to sit in a chair, bend your knees, and lower your tailbone towards the floor. Keep your spine neutral and aligned. Once you’ve reached the end of your range, stand back up to the starting position. Continue for a set of 10 repetitions, or until you reach muscle fatigue.

You can modify the front squat by placing a box behind you and sitting down fully before standing back up to the starting position. You can also elect to swap the barbell for a dumbbell or kettlebell and practice goblet squats first. 

3. Landmine anti-rotation

The Landmine anti-rotation is great for training core stability – a key component of preventing injury and improving performance. 

To perform the Landmine anti-rotation, place one end of a barbell inside of a landmine base, and hold the other end at chest level (if you don’t have landmine base, roll up a towel, wedge it into the corner of a room on the floor, and place the end of the barbell in it). Stand with your feet about hip width apart and brace your core. Straighten your arms and hold the barbell out in front of you, still at chest-level. Without allowing the torso or the hips to rotate, slowly lower the end of the barbell towards the floor on your left side. Bring it back to the center, and slowly lower the barbell towards the floor on your right side. Be sure to keep the hips and torso still – don’t twist to each side as you lower the barbell. Continue for a set of 10 alternating repetitions on each side, or until you reach muscle fatigue. 

If you’re having trouble keeping your trunk from rotating, reduce your range of motion – you’ll still get the benefits of the exercise without sacrificing form. 

4. Zercher squat

Similar to a goblet squat, the Zercher squat will put your core to the test and strengthen your legs at the same time. 

To perform the Zercher squat, pick up a barbell (or unrack it from a squat rack) and place it in the crook of your elbows. Stand with your feet slightly wider than hip width apart. Brace your core and aim your hips behind you, as if you were about to sit down into a chair. Bend your knees and lower your tailbone towards the floor. Keep your spine neutral and aligned. Once you’ve reached the end of your range of motion, stand back up to the starting position. Continue for a set of 10 repetitions, or until you reach muscle fatigue.  

If the barbell’s weight feels too heavy, swap it for a lighter kettlebell or dumbbell and practice goblet squats first. When you’ve built up more strength, you can revisit the Zercher squat. 

Read what happened when this fitness writer added the Zercher squat to his daily routine here. 

5. Barbell reverse crunch

The reverse crunch is another classic core exercise, made more difficult with the addition of a barbell. 

To perform the barbell reverse crunch, lie on the floor or a mat with your knees bent and a barbell resting on your chest. Press the barbell up towards the ceiling, keeping it aligned with the center of your chest. Lift your feet off the floor and bring your knees above your hips. Elongate your legs so that your hips, knees, and ankles are aligned. Bracing your core and keeping your spine neutral, slowly lower both of your heels toward the floor. Once you’ve reached the end of your range, raise your legs back to the starting position. Continue for a set of 10 repetitions, or until you reach muscle fatigue. 

If your lower back arches excessively as you perform the movement with straight legs, keep your knees bent. You can also practice alternating between your left and right legs.  

6. Barbell rollout

Roll outs can be performed with multiple tools, including ab wheels and stability balls. Using a barbell for a rollout allows you to use different grips and angles to the floor, giving the exercise lots of potential for variety. 

To perform the barbell rollout, place two circular weight plates at the end of a barbell and set it down on the floor in front of you. The diameter of the weight plate you choose will determine the difficulty — plates with larger diameters will make the exercise less challenging, and plates with smaller diameters will make the exercise more challenging. Come to a kneeling position on the floor, lean forward slightly, and grab the barbell in front of you. Align your shoulders over your wrists and the center of your chest over the barbell. Bracing your core and keeping your spine neutral, allow the barbell to roll forward while keeping your shoulders and chest aligned over the bar. Once you’ve reached the end of your range, engage your core and roll the bar back to its starting position. Continue for a set of 10 repetitions, or until you reach muscle fatigue.

If you find it difficult to keep your spine neutral during the movement, reduce your range of motion or choose a weight plate with a larger diameter. Perform the exercise on your toes instead of your knees for a harder variation. 

7. Fulcrum deadlift

Adding a load to only one side of your body requires a lot of stabilization work from your core. The fulcrum deadlift is a unilateral (or “one-sided”) exercise that should only be attempted if you’ve mastered the standard form first. 

To perform the fulcrum deadlift, place a weight plate on one end of a barbell. Pick up the barbell and stand with your feet about hip-width apart. Brace your core and set your hips back, aiming your tailbone to the wall behind you. Press the bar into your thighs, and slide it down your leg as you work through your range. Keep your spine neutral and drive your hips back until your torso is parallel to the floor. Don’t allow the barbell to drop to one side. Once you’ve reached the end of your range, squeeze your glutes and stand tall. Continue for a set of 10 repetitions, or until you reach muscle fatigue. 

If performing the fulcrum deadlift feels a little too unstable at first, practice a standard deadlift while holding a dumbbell with one hand.

More from Tom’s Guide

Xem chi tiết và đăng ký