Bodybar exercises for women for buttocks and hips, spine, arms, back. How to do

Keeping fit takes effort and time. To make the exercise fun, you can use a variety of equipment and sports equipment. For example, in addition to the usual dumbbells and an expander, women can choose a bodybar. It will help strengthen muscles and lose weight.

What is bodybar

The bodybar is a metal stick with a rubber coating over the entire surface or part of it. Sometimes this gymnastic apparatus is called a barbell for women. The cover provides good grip during exercise: hands do not slip on the base. The first simulator went on sale in 1987.

The steel stick was covered with rubber, weighed from 3 to 12 kg and had a length of 1200 cm. Strength exercises became effective thanks to the bodybar: the need to add discs to increase the load was gone. Manufacturers offer many types of bodybars. They come in different weights and sizes. For better orientation in the parameters of the product there are different colors.

Sizes can be from 0.9 to 1.2 m. The length selection is directly proportional to the woman's height. The weight of the stick can also vary. The smallest mane weighs 1.5 kg, and the largest weighs 18 kg. Heavy ones are suitable for the strong half, for women - a shell from 3 to 8 kg will be ideal. Adults choose a bodybar up to 120 cm long, children should buy products up to 80 cm.

Much depends on physical fitness and is distributed as follows:

• for beginners - from 1.5 to 3 kg;
• middle-level athletes - from 4.5 to 6 kg;
• high-level non-professionals - from 6 to 9 kg;
• professional athletes - from 12 to 18 kg.

The color in which the ends of the bodybar are painted depends on the weight.

Among manufacturers, the following classification is established - shade:

• yellow - up to 2 kg;
• green - up to 3 kg;
• red - up to 4 kg;
• blue - up to 5 kg;
• purple - up to 6 kg;
• orange - up to 7 kg;
• raspberry - up to 8 kg;
• gray - up to 10 kg.

When selecting a tool, a complex of movements with it is taken into account, for example:

• if you need to hold a stick over your head with one hand, it is better to choose a bodybar up to 3 kg;
• with a deep study of the buttocks and legs, it is better to use a barbell over 6 kg.

The color of the bodybar depends on its mass.

Pros and cons of practicing with him

Anyone can exercise with the bodybar. People of any age, fitness can find effective movements using the projectile. To choose the right simulator, you will need a preliminary consultation with a specialist.

The first classes are recommended to be carried out under the guidance of a trainer who will help you choose the projectile, adjust the load and the correctness of the movements performed. The groups should be small so that the specialist can pay maximum attention to each student.

The advantages of using a bodybar are:

• Ease of use. Beginners can easily master the technique of performing exercises.
• Convenient sizes. It doesn't need a lot of space to store it. The bar fits easily under or behind furniture.
• Variety of exercises on offer.
• Use to work out the muscles of almost all areas of the body.
• Improving coordination and overall endurance of the body.
• Low threshold for injury.The stick has a rubberized shell that prevents your hands from sliding over the surface.
• Uniform load. This is achieved by distributing the weight along the entire length of the projectile.
• Rapid build-up of muscle corset in all areas of the body.
• Discharge of accumulated energy during sedentary work.
• Democratic price. The simplest models will cost a little more than 200 rubles.

The downside to a home trainer is spinal problems.

Bodybar exercises for women are not recommended if they have:

• cardiovascular diseases;
• high pressure;
• varicose veins in the legs.

Before starting classes, you need to consult a doctor. The key to the effectiveness of training with the bodybar is the repetition of exercises with the gradual addition of several more approaches to the average number of approaches. Their number within 1 lesson should be at least 2.

An approximate lesson scheme is as follows:

When working with a projectile, you need to breathe correctly in order to gain benefits from the exercise and not harm the body.

A set of exercises for different muscle groups

The use of a bodybar in training allows you to quickly adjust your figure and weight. Its use is an alternative to training with a barbell and dumbbells, so the movements with it will be identical - sitting, lunging, twisting. Such work will allow women to make problem areas fit.

Bodybuilding exercises for women help:

• solve coordination problems;
• normalize the work of the heart and breathing;
• increase stamina;
• strengthen muscles;
• lose a few pounds;
• make your posture beautiful.

Carrying out movements with this projectile, the following recommendations should be followed:

1. Before the main part of the exercises and at the end, perform warming and calming movements of the muscles.
2. To control movement, it is best to first do the exercises while looking in a mirror.
3. Observe technical requirements to avoid injury.
4. Exercise in a comfortable position: standing, sitting or lying down. You can use a special rug, gymnastic bench.

For the bottom

To have firm buttocks, the following movements are recommended for women:

• lunges crossed, to the sides and forward;
• squats combined with kicks;
• taking one leg back with a slope;
• sitting forward.

The complex for the buttocks area should be done at least 2-3 times in 7 days, each 3 times and 10 repetitions.

One of the complexes is done in the following sequence:

1. Stand straight with your feet together.
2. Place the right leg back, bend the left leg at an angle of 90 °.
3. Put your left hand on your left knee, and lower your right hand onto the projectile without tension.
4. Raise the projectile from the floor, bending your arms at the elbows. Be sure to keep the lines horizontal.
5. Taking your hand to the side, fix the position of the instrument for a few seconds, then lower it to the line of the hips and place it in the starting position.

It is done 3 times, 10 repetitions in each direction.

For back, shoulders and an even posture

Bodybuilding exercises for women, correcting the back and beautiful posture, have the following sequence:

1. Place your legs shoulder-width apart, straighten your arms to grasp the projectile.
2. Bending the elbows at 90 °, raise the projectile to the waist area, making sure that the elbows do not come off the hips.
3. Straighten your arms and fix together with the instrument in the chest area.
4. After holding it for a little, lower the projectile to the waist area, then to the floor.

You need to do 3 times 15 repetitions.

The shoulder exercise is done as follows:

1. Set your legs shoulder-width apart, and take the bodybar vertically.
2. Bend the arm at 90 °, press the elbow to the waist.
3. Turn the arm to the side and return to the original one along the same trajectory.

It is done 3 times for 10 repetitions.

Another complex is performed in a standing position:

1. Take the shell with the upper grip. The palms should be at shoulder width. Hands are relaxed.
2. Bending your elbows, raise the simulator to your chin, then straighten it and raise it above your head.
3. Lower one hand, the other - turn the bodybar end forward.
4. With a bent arm, take the bodybar behind your back.
5. Perform movements back.

It is done three times 15 times.

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For chest

It is better to train the chest area with the help of presses.

To complete you need:

1. Lie on your back and grab the body bar with a direct grip. The arms are at the top perpendicular to the body, the legs are on the floor.
2. Raise your legs in turn.
3. Remember about breathing: while inhaling, raise the simulator and put it behind your head, then return it to its original position.

The exercise should be done 3 times for 12 repetitions.

For hands

To strengthen the muscles in the arm area, it is recommended to do the following:

1. Take the shell with your palms facing your face. Bending your elbows, press to your chest, direct your elbows down. Raise over your head, fix for a while and lower to your chest. It takes about 10 repetitions.
2. Having taken a standing position, grab the bodybar, placing your palms away from you. Press your hands to the body. Bending them, raise the projectile to the chest and return to the beginning. Only the biceps should function.
3. While standing, grab the bodybar at the bottom shoulder-width apart. With a sharp movement, raise the projectile to the chest, fix it, lower it down. Requires at least 10 repetitions.

For arms and abs, you can use the following movements:

For the press

To have a toned belly, twisting-based complexes are recommended for women:

1. Take the stick with your arm bent at 90 °. At the same time, turn the body body to the right, then to the initial position and to the left. A total of 20 reversals are made.
2. Normal climbs. To complete them, you need to lie on your back, and place the projectile on your shoulders. On exhalation, raise the body in its upper part, while the knees of the legs are bent, and the feet are pressed to the floor. Take a breath and return to the beginning.
3. Raising the legs 40-45 ° from the floor.

Repeat 3 sets of 10 or more times. For the upper part of the press, you should lie on your back and bend your legs, hold the body bar against your chest, then raise your shoulder blades until tension in the muscles and lower yourself to the floor. For the lower abdomen in the same position, hold the stick under the knees and raise the bent legs with the projectile. For the lateral muscles while standing, hold the stick overhead.

Slimming exercises

The basic rules for doing the exercises are as follows:

• Using the bodybar, include movements that affect various muscles and their groups. They have a devastating effect on body fat.
• Increase the load in doses and little by little to avoid muscle ruptures and joint injuries.
• Before starting, be sure to consult your doctor so as not to aggravate the existing problems.

Bodybar exercises for women that can help you lose weight can be as follows:

The desired weight loss will be achievable if you take a holistic approach, adjusting your diet and increasing movement throughout the day.

You should eat low-fat and low-calorie food in small portions, increase the volume of water consumption. This will help improve metabolism.

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Tips for Better Results

In order for the result from training with the bodybar to be effective, it is recommended to work out each muscle group at least 2 times a week. However, you cannot overload the body too much so that it can recover from stress. It is best to work out a separate muscle zone every day of the week and devote several days to rest from classes.

For the selected zone, you can combine movements with a bodybar and with others. Be sure to stretch and warm up... If training takes place on all muscle groups, you need to start from the upper area and end with the study of the lower one. When working, it is imperative to take into account the rhythm of breathing and the technological rules of movements; it is better to practice in front of a mirror.

Control that the abdomen is drawn in, the posture is level and straight, the buttocks are tucked in. To lose weight, you need to do at least 20 times each of the exercises, accelerating the pace of their implementation. Workouts can be done at the gym or at home. If done correctly, the load from self-study will be effective.

Often practitioners carry out complexes with a projectile, consisting of the following exercises:

• Bridges... Here, the projectile is used as a burden, the exercise strengthens the muscles of the buttocks.
• Bicep Curls and Hip Extension... Movement is good for strengthening muscles and burning fat.
• Exercise "warrior"... The arms are straightened over the head along with the projectile. At the same time, a shallow lunge is performed, then a forward bend is made with the abduction of one of the hips back.
• Triceps with bike... In parallel, bends of the arms and the legs perform the torsion of bicycle pedals.

Any complexes and programs should be performed alternately, giving the muscles time to recover. This period can take 24-48 hours. To reduce the time, massage, bath, proper nutrition will come to the rescue.

Pleasant muscle soreness will be a guideline to help determine literacy in conducting classes.

It should intensify 6-8 hours after training and subside after 1-2 days. Making all the muscles of the body elastic and getting a beautiful body is a woman's dream.It takes a lot of time to practice, and modern equipment, including the bodybar, helps in the process, thanks to which you can help all muscle zones to come to a healthy state and lose weight.

After consulting a doctor and a fitness specialist, you need to start mastering the exercise technique. With constant and correct implementation, the result will be noticeable in a few weeks.

Article design: Anna Vinnitskaya

Video about exercises for shoulders and buttocks with a bodybar

Round the buttocks and shoulders: