Bodybar - what is it? Exercises with body bodys

Bodybar - what is it? It represents this universal sports projectile - gymnastic stick, which finds the widest application in power aerobics. Individual models of bodybuilders differ in different weights, which are easily determined according to the color designations on the ends of the sports equipment. Manufactured bodibar mainly from steel, which is covered with soft, pleasant to the touch materials.

Use of the exercises with the projectile

Bodybar - what is it, and what is its use? Bodybard is in fact a successful hybrid of barbells and dumbbells. Such a simulator is effective not only when it is necessary to perform strength training, but it can also become an ideal weighting machine, which turns it into one of the most versatile tools for practicing fitness.

If we talk about the parameters of bodybuilders, then their length is on the average about 120 cm. As for weight, it varies within 3-8 kg and must be selected based on the degree of athlete's fitness.

Now you can buy this sports equipment in almost every sporting goods store. At the same time it is suitable for beginners, as well as for experienced, advanced athletes.

Why choose a bodybuilder for fitness?

Despite the rather simple construction, the bodybar is distinguished by a whole host of advantages. Among the main advantages of the simulator in the first place should be allocated:

• More convenient retention of the projectile compared to the same barbells or dumbbells, as a result of which training is much more effective;
• Uniform distribution of weight throughout the length of the projectile;
• Compactness and small dimensions;
• The ability to perform a wide range of exercises to build muscle mass and fill the lack of activity in sedentary lifestyles;
• Low cost and availability;

Exercises with bodibar are primarily aimed at improving the figure: posture, chest, press, buttocks. Regular training with bodibar contribute to the rapid release of excess weight, the acquisition of muscle tone.

What are the benefits of training with bodibar?

Thanks to the selection of suitable training programs and the choice of the correct strategy for handling the simulator, you can quickly adjust the shape of any part of the body. Currently, bodybuilding lessons are becoming increasingly popular among older women, who are much more difficult to maintain the attractive outlines of their own figure.

Basics of training with a body-bike

Before proceeding to the practical use of the simulator, it is necessary to understand the basic principles of its correct use. The key to effective training with bodybuilding is the application of the principle of a gradual increase in the pace and the number of repetitions.

Regardless of the level of preparation, it is necessary to perform an average of about 20 repetitions per approach. Applying 2-3 approaches to each exercise, you should gradually increase the number of repetitions.

Exercises for the back

For which workouts is the bodybuilder suitable? Exercises, fitness programs aimed at strengthening the muscles of the back, are truly effective due to the use of the simulator. With his help, you can bring your back muscles into tonus in a short time. It is enough to pick up loads correctly and regularly perform simple exercises.

To train the back with the bodybob, it is necessary to put the feet to the width of the shoulders, slightly bend the knees, to encircle the sports shell with both hands along the edges and to perform in this position the smooth slopes forward so that the arms hang in front of the body. You should tilt your arms while holding the bodybard until the simulator is at the ankle level. In this case, the back should be kept in the most flat position.

Exercises for hands and shoulders

There are a number of effective exercises for training the muscles of the shoulder area, which will allow you to perform bodybuilding. What it is? At the heart of such training is the bench press up. To train the muscles of the shoulder girdle with the help of bodybuilding, it is necessary to clasp the sports projectile with the palms on the width of the shoulders, bending arms in the elbows and pressing the bar to the chest. Then you should smoothly raise the projectile over your head, fully straightening your arms at the elbows. Effective for training the shoulders, such exercises become only when the simulator is suspended over the head for several seconds at each attempt.

To train the biceps with the help of the bodybar, it is enough to wrap the bar with the palms outwards, press the elbows to the body and perform flexion-extension of the hands in the elbows, pulling the simulator to the chest. Carrying out the exercise, you should keep the most equal, stable position of the body, transferring the main load to the muscles of the hands.

What is a body painter, if not one of the most effective simulators for training a triceps? To pump this area, you need to grab the crossbar of the simulator with both hands on the width of the shoulders, then gently lower your arms along the trunk, then slowly raise to the level of the chest.

Exercises for the buttocks

The fastest, noticeable effect can give squats with a bodibar. Exercise with the simulator requires taking the correct position, in which the feet are set to the width of the shoulders. At the same time held in the palms of the bodybard is placed on the shoulders. In this position rhythmic, deep squats are performed with a maximally even back and some inclination of the body forward.

Often, for training the buttocks with a bodibar, so-called lunges are used, in which the feet are joined together, and the simulator is held on the shoulders with hands on the edges. In this position, alternate lunges are performed with the left and right legs. The angle of bending of the knees should be approximately 90 ^° .

Exercises for the abs

To train the muscles of the press it is necessary to hold the bodybar in your hands, having started the crossbar by the head. From the reclining position, the body is torn as much as possible towards the bent knees. Then the housing is moved to its original position. To somewhat complicate the workout of the press with the bodybar and give the muscles an additional load, it is necessary to perform all the same actions by tearing the legs off the ground by about 45 degrees.

Exercises for the feet

As you know, to bring the muscles of the legs into tonus helps squats. Their implementation with bodibar as an aggravation can significantly increase the results of training.

The use of the bodybar when performing squats makes it possible to use the femoral muscles, which are problematic enough to pump. To do this, you must take a lying position by moving the body to one side. On the leg, which was on top, the bodybuilder is stacked. While holding the trainer by hand, it is necessary to raise your leg upwards, straining your hamstrings and trying not to bend your knees.

Eventually

Bodybar - what is it? Such a simulator, as a body-builder, is an ideal means for performing resistance training. The sports shell makes it possible not only to increase the strength of the muscles, but also to develop dexterity, endurance, coordination. Regularly performing exercises with bodibar, you can quickly improve posture, bring the muscles into tonus, lose excess pounds.

At present, there is a huge complex of exercises using bodybuilding. Therefore, before proceeding to specific activities, it is necessary to determine the purpose of training.