Bodybar - what is it? This versatile sports equipment is a gymnastic stick, which is widely used in power aerobics. Individual models of body bars differ in different weight, which is easily determined according to the color designations at the ends of a sports apparatus. Bodybars are made mainly of steel, which is coated with soft, pleasant to the touch materials.
The benefits of training with a projectile
Bodybar - what is it and what is its use? Bodybar is essentially a successful hybrid barbell and dumbbell. Such a simulator is effective not only when it is necessary to perform strength training, but can also become an ideal weighting device, which turns it into one of the most versatile tools for doing fitness.
If we talk about the parameters of bodybars, their average length is about 120 cm. As for the weight, it ranges from 3-8 kg and should be selected based on the athlete’s fitness level.
You can now purchase this sports equipment in almost every sporting goods store. At the same time, it is suitable for both beginners and experienced, advanced athletes.
Why choose bodybuilding for fitness?
Despite the rather simple design, the bodybar has a whole host of advantages. Among the main advantages of the simulator, it should first be highlighted:
- more convenient hold of the projectile compared to the same barbells or dumbbells, as a result of which the trainings become much more effective;
- uniform weight distribution over the entire length of the projectile;
- compactness and small dimensions;
- the ability to perform a wide range of exercises to build muscle mass and make up for the lack of activity with a sedentary lifestyle;
- low cost and availability;
Exercises with a bodybar are primarily aimed at improving the figure: posture, chest, abs, buttocks. Regular training with bodybar contribute to the rapid loss of excess weight, the acquisition of muscle tone.
What are the benefits of bodybuilding?
Thanks to the selection of suitable training programs and the selection of the right strategy for using the simulator, you can quickly adjust the shape of any part of the body. Bodybuilding classes are now becoming more and more popular among older women, who find it much harder to maintain the attractive shape of their own figure.
Bodybar Training Basics
Before proceeding to the practical use of the simulator, it is necessary to understand the basic principles of its proper use. The key to effective training with bodybar is the application of the principle of a gradual increase in pace and number of repetitions.
Regardless of the level of training, you need to perform an average of about 20 repetitions per set. Applying 2-3 approaches to each exercise, you should gradually increase the number of repetitions.
Back exercises
What kind of training is the bodybar suitable for? Exercises, fitness programs aimed at strengthening the back muscles are truly effective thanks to the use of the simulator. With its help, you can tone your back muscles in a short time. It is enough to correctly select the load and regularly perform simple exercises.
To train your back with a bodybar, you need to put your feet shoulder width apart, bend your knees slightly, grab a sports equipment with both hands at the edges and perform smooth forward bends in this position so that your arms hang in front of the body. Tilting your hands while holding the bodybar is necessary until the simulator is at the level of the ankles. In this case, the back should be kept in the most level position.
Arm and shoulder exercises
There are a number of effective exercises for training the muscles of the shoulder area, which will allow you to perform bodybar. What it is? The basis of such training is the simulator bench up. To train the muscles of the shoulder girdle with the help of a body-bar, you need to grab the sports equipment with your palms shoulder-width apart, bending your elbows and pressing the bar to your chest. Then you should gradually raise the projectile above your head, fully extending your arms at the elbows. Such exercises are effective for shoulder training only when the simulator is delayed over the head for a few seconds with each attempt.
To train the biceps with the help of a body bar, it is enough to grab the bar with the palms outward, press your elbows to the body and perform flexion-extension of the arms at the elbows, pulling the simulator to the chest. Performing the exercise, you should maintain the most even, stable body position, transferring the main load to the muscles of the hands.
What is bodybar, if not one of the most effective exercise equipment for triceps training? To pump this area, you need to grab the crossbar of the simulator with both hands shoulder width apart, and then slowly lower your arms along the body, then slowly raising it to chest level.
Butt exercises
The fastest, most noticeable effect can give bodybuilding squats. Performing an exercise with a simulator requires taking the correct position at which the feet are set to shoulder width apart. At the same time, the bodybar held in the palms is placed on the shoulders. In this position, rhythmic, deep squats are performed with the most even back and some inclination of the body forward.
Often, the so-called lunges are used to train the buttocks with the bodybar, in which the feet are joined together, and the simulator is held on the shoulders with hands at the edges. In this position, successive lunges are performed by the left and right legs. In this case, the angle of bending of the knees should be approximately 90 ° .
Exercises for the abs
To train the muscles of the press, you need to hold the bodybar in your hands, having the crossbar behind your head. From the supine position, the body breaks as far as possible towards the bent knees. Next, the case is transferred to its original position. To complicate the training of the press with the bodybar somewhat and give the muscles an extra load, it is necessary to perform all the same actions, tearing off the feet by about 45 ° from the ground.
Leg exercises
As you know, squats help tone the muscles of the legs . Their performance with a bodybar as a burden can significantly improve training results.
The use of bodybar when doing squats makes it possible to use the femoral muscles, which are quite problematic to pump. To do this, you must take a prone position by moving the case to one side. On the leg, which was on top, the bodybar is laid. Holding the treadmill with your hand, you need to raise your leg up, straining your thigh muscles and trying not to bend your knees.
Eventually
Bodybar - what is it? A simulator such as bodybar is an ideal tool for resistance training. Sports equipment provides an opportunity not only to increase muscle strength, but also to develop dexterity, endurance, coordination. Regularly performing exercises with bodybar, you can quickly improve your posture, tone the muscles, lose extra pounds.
Currently, there is a huge range of exercises using bodybar. Therefore, before moving on to specific classes, it is necessary to decide on the purpose of training.