Exercises with Bodybar for women. Bodybar - useful fitness projectile

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

What is Bodybar

Very often for execution different exercises A gymnastic stick is used, 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;
• used for easy morning chargingand for "pumping" 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;
• estimates excess weight (per hour you can get rid of 400-500 kcal);
• using special complexes Improves condition in 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:

1. Legs at the level of shoulders, shell - on the shoulders.
2. On the breath, we make a deeper as possible.
3. 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.

Trade rear surface Hips and buttocks can be done by becoming:

1. 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.
2. On the breath we make a tilt forward. Stick omit to the knees.
3. 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:

1. Feet together, and Bodybar - on the shoulders, sticks with palms for the ends.
2. A step is taken forward to the left foot.
3. Occupy the starting position.
4. Same we do with right leg.

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:

1. Little bending legs are on the width of the shoulders. Stick lowered in front.
2. Make a tilt forward so that the hands are freely hung.
3. Slowly leaning so that the stick reaches the level of ankle.
4. Do not rush, return to its original condition.

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:

1. Lie on the stomach. Legs are slightly spread. The stick is fixed on the neck, the elbows are pressed against the body.
2. Babying, raising the top of the body as much as possible above the floor.
3. 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:

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

The task can be complicated:

1. Lead on the back, but the hands are omitted.
2. Take a breath, and on the exhale the projectile rises and starts up.
3. 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:

1. Hold the projectile in front of you. The distance between the hands is a little wider shoulders.
2. We make bending hands in elbow joints And press the gymnastic stick to the chest.
3. Straighten your hands and raise a shell above your head.
4. 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:

1. Hold the stick tightly pressed to the body.
2. We produce flexion until the projectile does not touch the chest. Laid for a while in this position.
3. 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:

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

In each side, we deploy 15-20 times.

You can use conventional lifting:

1. Lokia on his back, the stick is located on the shoulders.
2. In exhalation, raise the top of the case. Feet bent in the knees or pressed to the floor.
3. 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.

Modern fitness clubs do not bypass bodybars side and acquire inventory of different weights in a huge amount. Group classes for women are not submitted without using Bodybars in the exercises of the power part of aerobics or functional training. Also, the efficiency and compactness of the projectile makes accessible workouts with burden at home, getting a load on all muscle groups.

What is Bodybar - what weight to choose?

Bodybar - a shell for fitness in the form of a stick with a certain weight, ranging from 1 kg, finishing 20 kg without additional pancakes and spins. Intended for power exercisesBy imitating a rod to study all the muscles.

In training with Bodybar, it is important to correctly take into account the weight of the load. For beginners, Bodybars have been developed by weight from 1-3 kg, allowing you to be loaded to those who begin to train from scratch. Usually, the standard parameters of the shells are the weight of the load in the amount of 1, 3, 5, 7 kg. For prepared and physically strong women, bodybars weighing 10 kg, and even 20 kg. Therefore, it is important to determine the desired degree of load and take into account our own forces. It should be understood that with a comfortable execution of squats with a weight of 10-20 kg, perform exercises on small bugs of the delton or triceps it will be impossible. For this, it is desirable to have two bodibars, as for shoulder belt, just for large and strong muscles Foot, back and chest.

Basic manufacturers of Bodibarov

• Reebok.
• V-Sport.
• Jordan.
• Gymstick.
• Fitex.

Complex of exercises with Bodybar

1. Squats

Squats lead to the tone of the buttock and four-headed muscles of the thigh. Connects the press muscle.

1. Place the Bodybar on the shoulders, just below cervical department spine.
2. Put your feet in the width of the shoulders, strain the abdominal muscles.
3. On the breath, quarrel to the parallel floor, do not wind the hip on the hips under the weight of the load, keep the look at the ceiling.
4. With exhale, instill a torso.

2. Fucks

This exercise with Bodybar can improve the shape of the buttocks.

1. Place the Bodybar on the shoulders, put the feet together.
2. On the breath, take a step one foot forward, carrying the body weight on the front support foot.
3. Do not bend strongly forward and do not burn the lower back.
4. With exhale, return the front leg back, pushing out the heel.
5. Make the lunge on the second leg, the alternate movement of the same number of repetitions.

3. Tilt standing

1. Exercise develops biceps of hips, buttocks and extensors of the lower back.
2. Place the Bodybar on the shoulders, the feet in the width of the pelvis.
3. Strain the muscles of the abdomen, to inhale lower the torso ahead, a little bending the knees.
4. Do not lower the torso too low, keep your eyes in front.
5. With exhale, instill a torso, feeling the tension of the loin and buttocks.

4. Tract for the belt

The exercise of Bodibar's traction to the belt is aimed at strengthening the muscles of the back.

1. Foot on the width of the shoulders, take Bodybar in the hands of Middle grip (on the width of the shoulders).
2. Perform the slope of the housing ahead, at an angle of 45 degrees, slightly bend the knees and delay in the position.
3. Hands freely omitted down.
4. To exhale, stretch the bodybar to the bottom of the abdomen, straining the muscles of the back. Do not get round in the back.
5. On the breath, instill the elbows and repeat the movement.

5. Rush lying

The breast muscles take on the main load at the lengths of lying, the triceps are additionally connected.
Exercise is performed lying on a small horizontal elevation - a bench or.

1. Grasp the shell wide grab.
2. Keep elbows straight, bodybar over the chest.
3. On the breath, lower the shell on the upper point chest, elbows are lowered as much as possible, stretching breast muscles.
4. To exhale straighten your elbows.

6. Rush because of the head

Exercise can be done standing or sitting. Directed on the development of the rear and secondary delta.

1. Place the shrug projectile, take a wide grip.
2. The elbows are omitted to the floor, to exhale perform the excavation of the elbows, raising his hands above the head along the vertical line.
3. In the breath smoothly lower your hands in the reverse order, do not throw weight on the cervical.

7. Frontal Mahi.

Exercise trains the front Delta.

1. Keep the shell in front of yourself on the hips, medium grab from above.
2. Foots in the width of the pelvis, the elbows are slightly bent and deployed on the sides.
3. To exhale, run the hands in front of yourself to the eye level.
4. On the breath slowly lower your hands, do not split the torso.

8. Extension of hands due to head

Exercise is aimed at strengthening triceps, standing standing or sitting.

1. Take Bodybar Average grab from above.
2. Lift over your head, completely straightening the elbows.
3. On the breath, lower the brushes for the head, not shifting the elbows from the scene.
4. With exhalation, excite your hands into a vertical position.

9. Flexing hands on biceps standing

1. Clamp a middle grip from the bottom from the bottom, put the widths in the width of the pelvis.
2. Press your elbows to the body, strain the muscles of the abdomen, not allowing swinging.
3. Bend the elbows to exhale, and at the expense of the biceps, lift the brush to the shoulders, without opening the elbows.
4. Sleep your hands on the breath.

10. Enclosures of the body with Bodybar

You can perform in several variants of the position of Bodybara - on shoulders or clavicle. The first option is the most complicated, so it is worth picking up a small weight of the equipment. Feet can be put into focus, bent in the knees, or exercise with straight legs without stop.

1. Lie on your back, press the lower back to the floor, bring off the flooring from the floor.
2. With exhalation, twist, taking off the vertebra behind the vertebra from the floor.
3. In the breath, do not rush to descend, do not relax the muscles of the press.
4. At the bottom point, try not to touch the floor blades.

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 deposited anywhere in any, even quite 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 exercises in accordance with your physical training. 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.

Self simple exercises Looks like that

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.
• Raise top Enclosures 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 - good way Work 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.

If you want to correct your health or become the owner of a relief figure, then it's time to go. For this, it is not necessary to buy expensive subscriptions in gym, engage with 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 translated from of English language "BODYBAR" means "body stick". This is a special projectile used in conducting power 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, big choice 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 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 in the period training process. Acquire the product is necessary in professional salons and shops focused on sports themes. They offer high-quality and secure products. 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 Bodybar begins with preparatory stagewhich 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.

Selection effective exercise 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 behind the position of the knees. Do not break your knees, keep them in parallel, the bend angle should be 90 degrees.

Podibar's bench press with simultaneous foot lifting - comprehensive trainingaimed at the development of 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.

Deposits - Pledge 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, left foot It should be bent to the touch with a 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 convenient pose On the rug, the spin 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 formation 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.

Photo Bodibarov