Ways to do iron exercises

Iron exercises

Iron exercises or heavy weight lifting exercises are considered one of the most important types of sports that can be practiced in the gym or at home, and are preferred by many people, especially males. However, we find nowadays that they are not limited to males only, as there is a large percentage of women who have begun to practice exercises. Various iron exercises, as these exercises have positive effects on fat burning rates and maintaining muscle mass in the body, so in this article we will talk about some ways of practicing iron exercises.

Ways to do iron exercises

Squat exercise

This exercise is performed on a free bar, not on a Smith machine, and must be performed in a squat cage Squat rack With the following steps:

• You stand under the bar with the bar resting on the bolt muscle, which represents the upper back muscle, then pull the bar with both hands, and adjust your stance and tension of the bar with your hands.
• You lift the bar while taking a step back, taking care not to lean forward so as not to strain the psoas muscle, which represents the lower back muscle.
• Stand balanced, with your feet shoulder-width apart, and your feet should be pointing outward about thirty degrees.
• Take a deep breath when you descend from the bar, as you should descend ninety degrees between your thigh and leg.
• You raise the bar to the top while exhaling, then maintain the natural curve of your back as you rise, but if you find your back arching outward, or your upper back leaning down, you must lower the weight.
• The heel of the foot should be touching the ground and you should not stand on your toes.

Deadlift exercise

• You pull the bar with a grip slightly wider than your shoulder width.
• Reverse your grip with the palm facing out and the palm of the other hand facing away from you.
• Lower down into a squat position, keeping the bar close to your shins.
• Rise upward while pushing your feet, taking care to maintain the natural curve of your back, as it prevents your back from arching outward.
• You inhale when you lower the bar, and exhale when you raise the bar.

Front shoulder bar exercise

• Hold the bar with a grip that is slightly wider than your shoulder width.
• You raise the bar up, taking care to only tilt your head back slightly to make room for the bar.
• Maintain complete alignment throughout your body.
• You lift the bar above your head, then return your head to its normal position.
• Keep your chest up, and lower the bar under your chin.
• You inhale when you lower the bar, and exhale when you raise the bar.

Snatch or power clean exercise

• Hold the bar with both palms facing you.
• Slowly raise the bar until it reaches your knees, then quickly lower it until it rests on your shoulders.
• You maintain the natural curve of your back while doing this exercise.

Barbell bench press exercise

• You lie down on the bench, making sure that your feet touch the ground during the exercise, and pay attention not to raise your feet in the air during the exercise, and make sure that the bar is directly in front of your eyes, and do not lift the bar if it is far from you, so as not to strain your shoulder muscles, which will cause injury to you.
• Make sure your shoulder blades are tucked in, then bring them together under your back.
• Hold the bar with your middle finger on the smooth barbell mark of the Olympic bar.
• Do not extend your elbow outward, as you must take care that your elbow is slightly tucked inward from the side of your body, so as not to tear your shoulder muscles.
• You inhale as you lower the bar, and exhale as you raise the bar.

Tips when doing iron exercises

• It is recommended to start with easy exercises and then move on to difficult exercises.
• You should move from practicing free machines to free weights.
• Eat an appropriate amount of proteins and nutrients that are beneficial to the body.
• Do iron exercises twice a week.
• Start exercising Aerobics Such as heating, tension, and relaxation.