Weighted Body Bar Workout - Building Strength And Stamina 10 Minutes At A Time!
Bodybar - a useful equipment for fitness
To become the owner of a beautiful figure, you need not only to monitor your diet, but also not to forget about physical activity. Three workouts a week is enough to keep your body in good shape. And it doesn't matter where your training will take place: in an expensive fitness club or your favorite apartment. The main thing is desire and a minimum set of equipment.
Any simulator for home fitness can be purchased at a sports store, but most of the units are not cheap, and they are used minimally in an apartment. If we talk about popular shells, then many people prefer fitball, hula-hoop and dumbbells.
There is also an item for home workouts, which many have heard of, but they are afraid to buy only because they do not know how to do it. This is a bodybar.
In fact, this equipment is just a godsend for those who practice at home, as it is inexpensive, takes up minimal space, and the effect is simply amazing, of course, provided systematic training.
Bodybar - what is he like?
If you have seen many sports equipment, but you don’t know what a bodybar is, then you will have to upset you a little, there is nothing supernatural in this inventory. In simple terms, this is an ordinary stick, most often made of steel and rubberized on top.
Thanks to this processing, it is easy and safe to perform exercises with the projectile: it does not slip or fall.
Sticks for practice vary in weight, which can be determined by looking at the knob at the end of each projectile. By the way, they differ in color depending on the severity. Specific color - specific weight, this will help you choose the right inventory.
So how much does the bodybar weigh?
This figure ranges from 1.5 kg to 12 kg. When choosing, be guided by your own strength. For those who have not been involved in any physical activity for a long time, it is best to purchase the lightest stick , if you are a frequent visitor to the fitness club, then take a shell of 3–6 kg, well, for barbell lovers the heaviest shell will do.
Bodybars are also different in length and vary within 90–120 cm. If you are thinking about how to choose a bodybar according to this criterion, then everything is simple - the higher the height, the longer the projectile.
A steel stick can be a great help for home workouts.
By doing bodybar exercises at home, you can:
- Pump up your ass;
- Make beautiful hands;
- Work on your back muscles and more.
And if you still do not know how to properly handle this apparatus, then it's time to pay attention to this issue.
Making a nice back
Using a stick at home, you can work out the whole body, but let's go in order. Let's start with exercises with a back bodybar.
So, take the starting position - straighten your back, spread your legs shoulder-width apart and slightly bend at the knees. In this position it is important that the knees do not fly out forward of the toes.
Take sports equipment in your hands so that your palms are at the same distance from both ends. Now tilt the body forward slightly. The limbs with the inventory should be in front of the hull in free flight.
When you are in the desired position, you can begin the exercise: slowly lean forward until the stick is level with your ankles. At the same time, make sure that your back is straight and the butt is protruded (as if the tailbone is looking at the ceiling). Then slowly return to the starting position.
Repeat the exercise 10-12 times, doing 3 sets.
For the next exercise, you need to lie on the floor, on your stomach. Keep your legs straight and slightly apart, take a sports equipment in your hands. Place it behind the neck, while placing your palms on the outside, press your elbows to the body. Now try to lift your chest off the floor to the maximum height, then lower yourself back down. When performing the exercise, do not make sudden movements, do everything smoothly, without jerking. How many reps to do - decide for yourself.
Experienced trainers recommend at least 10 times.
Working on the arms and shoulders
Your back has been trained, now you can move on to exercises with a bodybar for the arms. To do this, take the shell with your hands, spreading them slightly wider than your shoulders, turn your palms towards you.
Next, bend your elbows while pressing the stick against your chest. During the exercise, make sure that your elbows are directed strictly to the floor. Then lift your weight up over your head while keeping your arms fully extended.
Hold this position for 2-3 seconds and lower the equipment to chest level.
Do 10-15 reps.
The next option for working out the biceps will look like this: Stand up straight, grab the bodydar with your hands, while placing your palms away from you, press your elbows tightly to the body. Bend the limbs until the projectile touches the chest, then return to the starting position. Do not forget to follow the execution technique: when slaveDo not arch your back and keep your body still.
Do all your efforts with your biceps.
To engage the triceps, do the following exercise: stand up straight, place your legs randomly, stick hold in your hands shoulder-width apart. Lower the limbs with the projectile down, and then slowly raise until the weight is at chest level.
Hold at the top point for 10-15 seconds and lower your arms down. Repeat 12-15 times.
Putting on the buttocks and legs
If you want to become the owner of attractive buttocks, then the advice is one - do squats with a bodybar. Put your feet shoulder-width apart, take a sports equipment in your hands and place it behind your head (put it on your shoulders). Now, from this starting position, try to sit down as deep as possible.
Pay attention to your technique: keep your back straight, minimal forward bend is allowed.
To train your ass, you can also do lunges. By the way, such exercises with a bodybar for the buttocks are considered very effective, especially for beautiful women.
So, get into the starting position - legs together, sports equipment is on your shoulders, and your palms are holding the ends. Step forward with your right or left foot. In this case, the knee of each lower limb should form a right angle.
Do 30 reps, 15 for each leg.
Performing squats and lunges, you automatically turn on the muscles of the legs, and with the use of any weighting materials, the effect of training increases significantly. It turns out that the muscles of the lower extremities are in good shape and do not need additional stress.
True, the muscles of the inner thigh still need to be worked out separately, since in other exercises they take minimal part .
To to pump your inner thigh , lie on the floor, on any comfortable side. Bend the leg that is on top at the knee joint and put it in front of you. Take a stick and place one end of it on your lower leg and hold the other end with your palm. You get a kind of lever. Now lift your leg with the projectile up, while keeping your knee straight. At the top point, hold the limb and slightly spring. Then lower the leg, but do not touch the floor.
Do 10-15 reps per limb.
As you can see, there are many effective body bar exercises for women that you can do at home or in the fitness club.
With this inventory it will be possible to pump up the press , for this take the weighting agent in your hands or place it on your shoulders, and then perform the usual body lifts.
During systematic training with sportswith an outfit, you can create a beautiful and fit figure. The main thing is not to be lazy and believe in success!