Effective training with Bodybar. Complex of exercises with a gymnastic stick

Behind such a mysterious word "Bodybar" is hidden a rather uncomplicated design - this is a metal stick with a rubberized surface, whose weight ranges from 1.5 to 18 kg. However, this is an excellent broad functionality simulator, capable of transforming the whole body, which, to all, practically does not take place and is simply created for home training. He appeared not so long ago - in 1987, remaining since then the main attribute of female training for those who and nearly represent themselves with the "hardware". Bodybara tips are painted in different colors, each weight has its own color; The lightest is yellow - 1.5 kg weigh, on the most severe sticks usually purple tips. Bodybar, which is also called a gymnastic stick, is able to noticeably tighten the muscles and help in the difficult thing burning fat.

Bodybars are of different lengths - from 90 to 150 cm, the concrete size is selected depending on the growth of the athlete. Weight must be selected, based on your form at this stage. The most common option for training is 6-8 kg, but if you have already worked with weights, you can take a purple version that will differ little from the bar. The cost of one such simulator on average is about 2,000 rubles, and it is worth noting that it will be very long, and it is very difficult to break.

Training with Bodybar is notable for helping to pump up even people with zero training; You can roll up any muscle groups, building a relief and sports body. High-quality power training with a gymnastic stick allows you to burn about 500 calories, perfectly worked with the muscles of the back, buttocks, chest, gives the beautiful shape of the handle and corrects the posture. The main thing, such workouts are ideal for ladies who are afraid to pump, carried away by rods and power training, which makes Bodybar by salvation for girls fragile spiritual design.

Most of the exercises with Bodybar are the light versions of the basic exercises of bodybuilding: various types of rod, curtains, twists, squats. Unlike the usual rod with an iron vulture, a gymnastic stick is convenient to keep in hand, and fears that she will slip out and land on your foot, it will not arise.

Effective exercises with bodybair for legs and buttocks

5 best exercises for hands and shoulders

Bodybar for Healthy Back

With the help of a gymnastic stick, you can thoroughly strengthen your back muscles, improve posture. The best exercises for this - thrust for the stomach and hyperextenia.

Hyperextension with Bodybar. This exercise can be performed without a special simulator, a regular rug is quite suitable. We lie down on the stomach, Bodybar take turned to the floor with the palms and keep it at the level of the chin, the hands bend in the elbows. Making exhalation, slowly raise the body up the power of the muscles of the back, on the breath - omit down. Watch that the legs and stomach are fixed at all time exercise.

Bodybara thrust to the stomach. We stand smoothly, legs on the width of the shoulders or a little wider. The housing is lowered under 45 degrees to the floor. Bodibar Hold down in front of him. Then start tightening the shell to the pelvic bones (to the bottom of the abdomen), while the hands should not strain, the widest muscles of the back are doing all the work. The blades throughout the exercise are lowered down and collected, moves are performed slowly. We make 15-20 repetitions.

4 Exercises with Bodybar for Press Press

Complex of power exercises with slimming bodibar

In the burning of fat, the most important in training is the maintenance of a high pace of training and, accordingly, a pulse when performing exercises (120-140 beats per minute). The most effective will be a combination of power and aerobic load; In this case, the metabolism will accelerate and will continue at an elevated level a few hours.

An example of such training - on the video below. Connecting different exercises together, do not forget about the right technique of each of them. Keep a high pace, never delay your breath.

Morning Charging with Bodybar for Women

Start in the morning with such a light workout, if you want to feel the vigor and the tide of energy throughout the day. This will allow you to bring the body into a working condition, even if you have not succeeded in a widget at night. Exercises at a high pace under your favorite music, watch the breath.

Bodybar is the most versatile simulator for the house, which is just vital to all girls dreaming of a beautiful figure. It will not take a lot of space, it is inexpensive, while durable and able to replace several bulky and expensive aggregates. Training with Bodybar will help newcomers in fitness that cannot do with big weights, but want to start building a dream body.

Have you ever trained with Bodybar? What success have achieved? Share your workouts in the comments!

Hello, dear readers of my blog. What exercises with Bodybar and do they help to lose weight? And if you help, how? And what is it generally for the sports projectile? Let's find out everything!

All ingenious - just

In fact, yes - everything is very simple. Because Bodybar is a steel stick for sports. And in order for the arms to do not slide, it has a rubberized surface.

Sports projectile for everyone

There are, by the way, wooden, and plastic models. But those and others are not considered to fully Bodybar.

The wooden weight depends only on its diameter and length, and plastic is too light - it is used in class on oriental martial arts.

His knobs have different colors, each color corresponds to a certain weight category.

There are no uniform standards, but in general the classification looks approximately so - from the easiest yellow, green, red to raspberry and gray, which corresponds to the weight from 1.5-2 kg to 8-10 kg. The average length is from 90 to 120 cm (pick up for yourself).

And be careful when buying - specify the weight of the projectile, different manufacturers have a different color marking of the scales.

This projectile is suitable for all - children, women, men, beginners, fans athletes and even professionals.

Pluses of classes

They are visible, as they are called, a naked eye.

Compactity

Excellent projectile for training both in the gym and at home. Such a stick can be removed by storage anywhere in any, even a small apartment and it does not require a special place during training.

Availability

Democratic price is the undoubted plus of this gear. It affects the manufacturer and material of manufacture, but in general the cost begins from 200 rubles.

Advantages - nothing but good

Cocking with Bodybar, you:

correct posture
improve coordination of movements
increase strength and endurance
strengthen the most different muscles - hands, legs, backs, shoulder belts, press, upper and lower extremities
develop the mobility of the joints
and of course we lose weight - it is believed that half an hour intensive classes can lose up to 500 kcal.

If you do it yourself - it's best to take the position in front of the mirror: so it will be easier for you to control yourself.
Do not forget about the warm-up on each workout. Include in it the simplest, but because no less effective exercises - slopes, mahs with hands / legs, squats, etc.
Pay attention to the back - it should be direct
Blow smoothly. The load on the muscles is in the breath, relaxation is in exhalation.
One approach, as a rule, is 15-20 repetitions. Total approaches - 2-3. The pace is initially medium, but gradually, with an increase in the training, it can be increasing.
Start from a minimum - 1.5-3 kg. Optimal Weight - 6. And the more intense training you have - the more severe stick, the professionals are choosing weight in the area of \u200b\u200b9 kg.

Well, now - the most basic common and efficient

Exercises for all occasions

In general, such classes are very similar to training with dumbbells or barbell, so many elements are similar.

But keep in mind - a set of exercises for men and women can differ significantly. Also choose the exercises in accordance with your physical preparation. For beginners, they are alone for more experienced - the level is much higher.

Make sure that the sequence of workout is observed - shoulders, hands, chest, followed by you gradually descend down - the focus is already on your back, press, hips, legs.

The most simple exercises look like

Training for back and smooth posture

Stand smoothly, legs - on the width of the pelvis. Take a straight line.
Inhale and tilt the body down, keeping a smooth back. Bodybar at the same time lower along the thighs, to the center of the knee.
In exhale, start tightening the gymnastic stick to the stomach, in charge of the blades.
A new breath - and Bodybar returns to the knee center, and on exhale you already straighten the body into the original position.

Now pay attention to the hands

Lifting on biceps

Get straight, legs on the width of the shoulders.
Grying take widespread grated, capturing his wider shoulders with his hands.
The body tilted a little ahead, the legs are slightly bended in the knees, the elbows do not relax - press to the body.
Making a breath, slowly bend the elbows, and at this time raise the shell to the chin.
After also slowly, in exhalation, we lower the gymnastic stick in the initial posture.

Squats, or work with buttocks and leg muscles

Stand smoothly and straight, put your feet on your shoulder width, keep the body at the shoulder level, the elbows look down.

Inhale - and begin to nail (as if we want to sit on the chair). Knees bend at right angles, straining the jagged muscles.

Exhaust - and return to the initial posture.

Carefully consider everything and learn to perform perfectly in this video

Time to rush press

The initial position is lying on the back, the stick lies on the shoulders, the knees bent.
Lift the top of the case, and then lower.

Such work on the press helps how to pull the belly, make it flat.

For beautiful legs

Girls, found specially for you.

The housing is kept directly, backed on the shoulders, the legs put together.
We make a step forward with one foot and bend it at right angles in the knee.
Then knee is instilled, we return to the original position.
We make the drop in the next foot.

You can repeat these leg exercises 30 times - 15 times each foot.

Slimming exercises

In general, the rules are as follows:

For slimming with Bodybara, you need to do exercises aimed at different muscle groups.
At the same time, elements that are directed to the correction of the hips, the belly zone, buttocks are most relevant for women. In addition, the projectile is effective in the direction of burning fat on the back, legs.
For men, usually relevant to work out the muscles of the back, hands, press. In order for the exercise of strong sex representatives as soon as possible, the exercises in it should be maximum energy consuming. They should simultaneously improve stamina, help lose weight and increase muscle tone.

Caution will not hurt

Must recall that deciding to do this kind of fitness, do not forget about contraindications.

Carefully come to working with gymnastic sticks if you have problems with spine or joints.
Also contraindications are varicose veins, increased pressure.
Consultation of the doctor is necessary in the presence of any chronic diseases, diseases of the musculoskeletal system.

What to remember

Did you like such an occupation, friends? Let's now summarize.

Such training is a good way to work out various muscle groups and lose weight.
The effectiveness of classes depends on the weight of the projectile and the intensity of the load.
As in any sport, both, and others need to increase gradually to avoid injury and overvoltage.

On this, I have everything today. I will be glad to learn about your experience such training, share in the comments, friends. To new meetings in new articles.

Usually, exercises with Bodybar are advised to perform beginners. The weight of the bodybars is small - from 4 to 8 kg weighs the standard projectile. Therefore, it is impossible to "pump up" with such frivolous weight. Bodybars are used to conduct group training of aerobo-force format so that the person simultaneously receives the aerobic, and the power load, but in reality only aerobic endurance will be trained here, and not the power.

Bodybars - shells for beginners, pretty uncomfortable for the formulation of equipment. After all, they are quite difficult to fix on the racks, and it is almost impossible to train with them from racks, as well as the correct position of the body when pressed. It turns out that exercises with Bodybar can be made either in the wrong technique in the wrong technique or in a limited volume.

Squat with Bodybar and problems with it

Bodybar on the priest must be cast on the back on the technique of lifting weights from the floor. It is necessary to capture the projectile on both sides with your hands and actively pushing out from the floor with your feet, raise it on the chest. Next, the legs slightly bended in the knees, again pushing from the floor, and we bring the bar for the head, we stabilize the body and smoothly omit on the middle Delta or the bottom of the trapezium. Hands choose a comfortable grip, that's all.

The problem is that newcomers for which weights are 4-9 kg on the priest are intended, in principle they cannot do this sequence technically correctly. They either hardly repel from the floor, performing all the work with their hands, or they cannot throw a bar behind their back, as they have a weak mobility of the shoulder joints. The output suggests. Learn to embody with a lightweight vulture of humanly, in the racks to perform a squat, and try not to use the option with the bar.

If with mobility everything is fine, you can try to sit down. At the same time, the technique will be like a bar. I lower the pelvis below the knees as if we sit on a low chair or stool, draw the stomach and gently deepen the bending at the expense of the hip joint, then we get up, trying to raise the chest up, and not buttocks ahead.

The second problem is that if the bodybar is not crushed with all the strength with his hands, it will roll from the back, as it is too round and soft. Most girls are just wrong to hold him - "rocker" on the shoulders. This leads to an underwent in the critic and transfer of the load from the jagged muscles to the quadriceps. And then everyone goes together and crush that the round buttocks do not manage to "write" in any way, but they are well increasing in the volume of foot. To avoid such problems, try, though, tie with the Squadom Svyat and Bodybar strictly on the shoulders.

The error is and setting hands on Bodybar as on the rocker. With this, the loss of balance is possible and the injury of shoulder joint is likely.

Thrust with Bodybar and problems with them

The thrust is also better to perform on a lightweight metallic grief, even if you are a complete newcomer and do not seek at all to the growth of weights of burdens. You must actively strain the buttocks and smoothly lead the neck along the legs.

With the rubberized bodybar of this will not work - it clings to the skin and clothing. As a result, most girls perform a tilt forward with burden and "shakes" back, and not the back surface of the hip.

Exercises for shoulders

Proper option

Stand straight, lift the bar on the chest and press it smoothly up so that the palms remain on the width of the shoulders. Try to control the position of the housing and do not fall back to avoid overload in the lower back.

You can perform a chest craving. Stand straight, palms on the bodybara on the width of the shoulders, elbows stretch up, bring Bodybar to the middle of the chest, and smoothly lower down.

Wrong option

Many are trying to fulfill their heads, and in fitness from him more injuries than benefits. Usually make it, lowering the bar for a trapezium, while there is a fairly wrong anatomical turn in the shoulder joint, at which it is easy to injure the shoulders. It is better to avoid this variant of the press in principle.

Tricepsy

You need to lie down with a bodybar on a step platform or other support and, holding the projectile palms on the width of the case or a little already, to perform bends towards the solar plexus and squeeze the weight up.

The second option is French bench - it is potentially honeycomb for a person with a violation of the mobility of the shoulder joint. If you can not raise your hands to your head in principle, it is worth choosing another option, namely the first exercise. Purchase should be carried out lying, bringing a bar on the line of the middle of the chest, and then - just bend your hands in the elbows and omit the bodybar to the forehead line. Next - perform a soft extension.

Biceps

Stand straight. Bar - in straight down legs, palm up. We give a projectile to the shoulders, and smoothly omit it to its original position. At the top point of bending of the hands in the elbows, as it should be intentionally further cut the muscles.

Back

We carry out the tilt forward by flexing in the hip joint. The knees are sealed so that it was comfortable to stand. Tighten your stomach, and we pull the blades towards the spine. Then we actively reduce the press, and due to the screed of the blades in the direction of each other, we present Bodybar to the bottom of the abdomen. Smoothly go back to its original position.

Mahi to the head

You need to take the bar as much as possible enough so that the arms are right on the edge of the projectile, and their initial position for the previous movement to wave towards the head and omit back. The goal should be the screed of elbows, and not just max.

Muscles chest

You can perform the animals of Bodybara lying, you need to lie down on the step, take up the bodybar with a comfortable widespread grip and squeeze the headile up from the chest, and then omit again to the touch of the chest. If you use lightweight weights, take care to work in full amplitude.

Otherwise, with Bodybar, you can make any exercises, from the thrust to the rear delta in the slope to the edge, but still, this type of equipment cannot replace the real metal rug.

The article prepared Anna Tarskaya (coach, nutritionist)

Many want to look healthy, beautiful and tightened. To achieve this, various techniques and shells are used. In our article we will tell about Bodybar.

What is Bodybar

Very often, a gymnastic stick is used to perform various exercises, called Bodybar. This sporting projectile is a mixture of dumbbells with a barbell and is designed to increase the load during training.

Sometimes it is also called a barbell for women, since most often it enjoys a female floor. The device is a metal stick, partially covered with rubber.

Bodybars differ in weight and length. The ends of the gymnastic stick have different colors, according to her weight. But there is no common standard of weight and color compliance, so when buying needs to be clarified by the seller's weight.

The length and weight of the projectile must be selected on the basis of the following:

we are determined with the nature of the exercises (which we will swing). For example, for feet and buttocks, weight should begin from 6 kg, and for hands - to be about 3 kg;
consider the growth - the higher the person, the longer the stick;
for women, there will be enough mass from 3 to 8 kg, for men - more.

Pros and cons of classes with him

This mini-shell is good for all categories. It is perfect for any sex, for children, for beginners and athletes of all ages.

The use of gymnastic stick is very extensive:

it is easy to use. You can do not only in the hall, but also at home. The technique will love even a beginner;
suitable for the study of all parts of the body;
it is used for both Moody Charging, and for the "pumping" of the muscles;
improves coordination and endurance;
for girls is suitable in the adjustment of problem areas;
men make it possible to grow muscle mass and improve muscles relief;
helps to keep the muscles in the tone of all parts of the body;
strengthens the posture and serves as prevention of problems with the spine;
increases the endurance of respiratory and cardiovascular systems;
eliminates excess weight (per hour you can get rid of 400-500 kcal);
using special complexes is improved under certain diseases.

Before you start classes with Bodybar, you need a doctor consultation if you have the following problems:

heart disease or vessels;
hypertension;
diseases of the musculoskeletal system.

Important! If there is some kind of disease, then even having received a consultation of a specialist, it is better to spend classes with a trainer.

Complex of exercises with Bodybar

As we have already mentioned, this sports projectile can be "tightened" any group of muscles. We give a few examples of exercises to different departments.

For legs and buttocks

Training the muscles of the buttocks and legs will help several exercise below.

Squats:

Legs at the level of shoulders, shell - on the shoulders.
On the breath, we make a deeper as possible.
Exhausing, occupy the starting position.

It is necessary to make 3-4 approaches to 20-25 repetitions. It is very important during the squats of the back to keep smoothly, let's say a small tilt forward.

Training the back surface of the hip and the buttocks can be done by becoming:

Feet are located as in the previous exercise, but a little bent in the knees. Hands are omitted, and Bodibar is kept in front of him.
On the breath we make a tilt forward. Stick omit to the knees.
In exhalation occupy the initial position.

Perform 4 times to 10-15 repetitions. It is forbidden to bending your back - it must be smooth.
In the complex of classes, you can include decays:

Feet together, and Bodybar - on the shoulders, sticks with palms for the ends.
A step is taken forward to the left foot.
Occupy the starting position.
The same we do with the right foot.

Important! Before starting, it is necessary to make a warm-up: you can run several laps, perform rotations, maugh, squats or dance fast dance. At the end of the workout, a hitch is necessary - stretching.

Each limb is made by 15 repetitions. It is necessary to ensure that the knee formed the angle of 90 °.

For back and shoulders

The back muscles will help strengthen such an exercise:

A little bent legs are on the width of the shoulders. Stick lowered in front.
Make a tilt forward so that the hands are freely hung.
Slowly leaning so that the stick reaches the level of ankle.
Do not rush, return to its original state.

Make 3 approaches 10-15 times. The back must be kept smoothly, and the buttocks must be retired.
The following task is performed on the floor:

Lie on the stomach. Legs are slightly spread. The stick is fixed on the neck, the elbows are pressed against the body.
Babying, raising the top of the body as much as possible above the floor.
Smoothly return to the initial position.

Did you know? In order not to harm health, you can not lose more than 1 kg per week. A little more can be dumping only at the beginning - continuing in the same vein, not only fat will be burned, but also the muscles.

Run 3-4 approaches 10-15 times. Everything is performed slowly and without jerks.

Video: Exercises with Bodybar for the back and shoulders

For breast

For this department fit well suite.

The sequence of execution is as follows:

Lie on the back. Bodybar keeps straight enough so that the hands are perpendicular to the body (raised up). Feet lie on the floor.
We make an alternate lowering (on the breath) and the lifting of the projectile (in exhalation).

The task can be complicated:

Lead on the back, but the hands are omitted.
Take a breath, and on the exhale the projectile rises and starts up.
Returning to its original position.

We repeat 3 approaches 15 times.

Did you know? The first simulators had a medical destination and appeared in the XVIII century. The first medical gym was organized by Swedish Dr. Zander.

For hands

To train the muscles of the hands, you can use the following exercise:

Hold the projectile in front of you. The distance between the hands is a little wider shoulders.
We produce bending hands in the elbow joints and press the gymnastic stick to the chest.
Straighten your hands and raise a shell above your head.
You need to linger for a few seconds and omit the bodybar to the chest level.

Make two approaches of 10-15 repetitions.

You can use this option:

Hold the stick tightly pressed to the body.
We produce flexion until the projectile does not touch the chest. Laid for a while in this position.
We occupy the initial position.

The number of approaches and repetitions is the same as in the previous task. The housing during training you need to keep direct and fixed.

Video: Complex of exercise with body bodybar

For the press

The inventory inquiry helps to pump up the press.

To this end, you can carry out twisting:

Hold your hand with a hand bent in the elbow at right angles.
Perform a turn (twisting) of the housing to the side.
Return to the initial position.

In each side, we deploy 15-20 times.

You can use conventional lifting:

Lokia on his back, the stick is located on the shoulders.
In exhalation, raise the top of the case. Feet bent in the knees or pressed to the floor.
Inhale and go to bed.

To increase the load on the lower press, it follows to the previous exercise to add raising the straightened legs by 40-45 °. Run 2-3 approaches 10-15 times.

To get the maximum benefit from classes, you need to follow the following rules:

need to remember the warm-up before training and stretching (freezing) at the end;
it is advisable to start training the top of the body, moving to the bottom (start with the hands and finish the legs);
it is important to monitor the breathing and technique of execution;
the stomach must be pulled up, the spin is smooth, and the buttocks are compressed;
it is preferable to the mirror preferably to keep controlling the correctness of execution;
if the end result should be weight loss, then in one approach, no less than 20 repeats should be made, the rate of execution should be gradually increased;
it is impossible to lose vigilance, because Bodybar is, albeit small, but the bar.

Gymnastic stick well replaces dumbbells and rod: it is suitable for attacks, squats, twisting. With it, you can adjust all parts of the body. So, choosing a sports projectile, you will not regret if you prefer Bodybar.

If you want to correct your health or become the owner of a relief figure, then it's time to go. To do this, it is not necessary to buy expensive subscriptions to the gym, engage in a personal fitness coach. It is enough to independently perform a set of exercises using a simple device - Bodybara. Tell how to use it correctly.

Literally transfer from English "Bodybar" means "body stick". This is a special projectile, used in conducting strength training. Externally, the gymnastic Bodybar looks like a rod from a regular bar, color tips are installed at the ends. Purple, green, orange and other embodious studies characterize the mass of Bodybara.

The basis of the structure is metal, a soft, rubber coating is applied to the surface. Through what the product is convenient to hold in your hands, it does not slip.

The standard length is from 90 to 120 cm. The weight of the simulator is selected individually, based on the physical condition, degree of training and human capabilities. There are models from 3 to 12 kg.

Bodybar can be called a real sports long-lived - the first product appeared in 1987. Photos of Bodybars are presented below.

Benefits of Bodybarov

Like any gymnastic simulator, Bodybar has its own positive parties. Among the advantages can be noted the following characteristics:

Affordable price, large selection in sports stores.
Classes are suitable for beginners, the tool does not require special handling skills.
Universality - you can strengthen various muscle groups.
Compact dimensions do not create storage problems. Bodybar can be placed in the closet, put in the angle. One of the options for proper storage is a multi-seat rack for Bodybars. It is made from a profile pipe protected from corrosion with special polymer paints.
High workout efficiency. In one hour of intensive use, you can drive up to 500 calories.
Health effect. It is to stabilize the activities of the cardiovascular system, the blood circulation and coordination improves, the posture is corrected.

There are no shortcomings in Bodybara. But there are some restrictions on use.

Be sure to remember the technical aspects of the exercises: imperfect technique increases the possibility of injuries and unpleasant sensations (tensile ligaments, pinching nerves).

Secrets of competent selection

In order for the purchase to benefit and leaving disappointments, you need to take into account several nuances of Bodybar Sticks:

Weight. For beginner rational load there will be a shell weighing up to 4 kg. In the case of periodic classes (many times a month), you can try working with weighing up to 6 kg. This digit reflects the average level of physical training.

If you are a permanent visitor of sports clubs, then look at the products of 7-9 kg. Advanced professionals prefer the maximum weight of the projectile. With an increase in the mass of the body used, muscle activity increases. But at zero experience, it is not worth risking, it is better to gradually move from a small weight to the large.

Length. Everything is simple: the human growth is proportional to the length of the projectile. Otherwise, discomfort is possible during the training process. Acquire the product is necessary in professional salons and shops focused on sports themes. They offer high-quality and secure goods. Competent employees will answer the questions that have arisen, they will advise and help choose Bodybar.

Cost. The price range begins from 500 rubles. As a rule, stainless bodibars without outdoor coating are somewhat cheaper. But too low cost - the reason to think about the quality of the device.

Preparation for training

Training with Bodibar begins with a preparatory stage, which includes heating muscles. For the warm-up, running on the spot, squats, slopes, attacks and their combinations. A great way to quickly prepare the body to work - jumping with a rope.

Special attention should be paid to equipment. Clothes should not be shy. It is advisable to use natural, "breathable" fabrics. Shoes must be neatly lacing.

Training is carried out in well ventilated rooms. Easy, unobtrusive music will set up on a positive way and will help you enjoy training.

Types of exercise

To maximally quickly achieve the result, the exercise with Bodybar should be carried out regularly. The duration of each is at least 45 minutes. The number of repetitions (approaches) is increasing gradually.

The selection of effective exercises includes such options:

Install the shell on the shoulder zone. Clamp with hands from both ends. Slowly make inclined movements left and right, back and forth. Constantly control the back for its direct position.

Squats with a simulator installed on shoulders will lead your buttocks in the tone. The initial pose - the feet are placed on the width of the shoulders. It is necessary to perform the most deep, rhythmic quits for 15-20 repetitions.

In this exercise, it should be followed not only for posture, but also for the position of the knees. Do not break your knees, keep them in parallel, the bend angle should be 90 degrees.

Bodybara's press lying with the simultaneous foot lift - a comprehensive training, aimed at developing several parts of the body. To do this, lie on the back, position the projectile on the chest, clasping hands. Perform the bench, raising the gymnastic stick to the height of the dispersed hands, combining the process with the rise of the lower extremities.

Fucks - a pledge of a beautiful figure. Source position: Take a straight position, legs on the width of the shoulders. Bodybar is behind the neck. Perform the maximum step forward with the right foot, while the left foot should be bent to the touch with the floor (sit down). Return to the initial position. Perform similar attacks, changing the legs. The total number of repetitions is at least 30 pieces.

We can work the muscles of the hands if you lift the bodybar up. One option: Take Bodybar, bending your hands in the elbows, pick up the shell to the neck.

Beautiful press with Bodybara? Easily! Take a comfortable pose on the rug, the back is directed down. Bodybar is beyond the shoulders. Rim up the body in exhalation, taking off from the rug. On the breath, go down.

For the formation of the shoulder muscles, it is useful to lift Bodybara on straight hands. The initial posture - the stand straight, the legs are spread on the width of the shoulders. Bodybar is clamped in the thoracic level. On the exhalation, the stick rises up and holds in a static position for a few seconds. In the breath, the shell returns to the original point. It should be repeated at least 20 times.

The choice of this or that exercise depends on the desired goal of training. You can work out one specific muscle group, and you can affect several areas at once. It is better to do exercises before the mirror. This will help keep track of the position of the back, legs and hands.