Exercises. Part 2 With a barbell: The bench press You need a barbell loaded with weight plates, barbell locks, belts or magnesia for better grip and, of course, a bench. For the safe, you may also need an assistant. The person performing the exercise lies on his back on the bench. Then he grasps the bar with both his hands in the middle grip and finally presses it upwards up to the straight arms. This exercise is useful for the muscles of the arms and the torso, particularly the chest. The squats You need a barbell loaded with weight plates and the support. For the safe, you may also need an assistant. The movement begins from the standing position. Firstly, you take the barbell from the support and place it on your shoulders behind the head. Then you start squatting to an appropriate depth (a full squat or with an angle of 90 degrees). During the exercise, your back must be straight, whereas your knees must be parallel to your feet. Finally, you are standing up to the straight position. This exercise is very useful for the strength of the legs and back. With dumbbells: You can use dumbbells to work on the arms, for instance, to increase the strength of your biceps. For the biceps, you may work in either the standing position with two dumbbells or the sitting position with one dumbbell. Using one dumbbell in the sitting position allows the lifter to use higher weights. For the sitting position, you need a sit and a dumbbell. Performing demands keeping your back straight. Firstly, you hold the dumbbell on the ground, while the other arm leans on your knee. During the exercise, the lifter moves the dumbbell up (to the chin) and down (to the ground) with either constant or variant speed. The horizontal bar The horizontal bar is very versatile equipment for training of almost all muscle groups. Let’s consider training of a shoulder girdle by using a widespread exercise – the pull-up. There are many variants of this exercise: the wide grip, the narrow grip, the pull-up behind the head, etc. For the pull-up behind the head, you should use the wide grip and perform the exercise without a snatch, moderately lifting yourself until the bar is behind your neck and lowering the same way. If you have an advanced shape, you may add some weights, attached to a training belt. This exercise is very useful for shoulder girdle, especially for the muscles of the back.