During training, you want the result to be perfect. Changing techniques, exercises, and equipment can help with this. Bodybar – A sports equipment, which is a long metal or plastic stick with weights on the ends. The length can vary from 90 to 180 cm, and the weight – from 2 to 20 kg, which allows us to call it quite compact and convenient for storage.
trainer of the “expert” category at “Bionics Biohacking Fitness” in Vernadsky
Bodybar allows you to do exercises in different muscle groups to strengthen them, and also helps you control your posture. The projectile is useful for novice athletes to diversify classes and introduce elements of strength training.
Here is a link to a very useful trainer:
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Advantages and disadvantages
It will help to maintain and improve muscle tone, weight loss and shape correction. Another important benefit is helping the athlete develop coordination, stamina, and agility. With the correct selection of exercises, the body bar allows you to comprehensively affect all muscles.
Inventory also has drawbacks, the main one being the lack of ability to adjust weight. Gradually, the muscles get used to the load, and in order to change it, you have to change the shell, and possibly even buy a new one.
Before training with a body bar, pay attention to contraindications. Among them are varicose veins, diseases of the musculoskeletal, respiratory or cardiovascular system, as well as high blood pressure.
Check with your doctor if any of the above apply to you. And, of course, do not skip the warm-up, because it is the key to a good training session and the absence of injuries.
How to choose a body bar?
It is necessary to focus on the level of physical fitness. If you are a beginner, you should start with light shells that weigh between 1 and 5 kg. After that, you can switch to heavier ones – 7, 10 and even 20 kg. It’s important to understand that each muscle group can perceive a different load, so it’s best to use multiple body bars.
Do not forget about the ratio of the length to the height of the projectile – the taller the person, the longer the inventory. This will not only increase the comfort of training, but also make them safer.
What exercises can you do with a body bar?
Dead weight; squat; bent over rowing; bench press; lunges; standing press; overhead triceps extension; french press; standing biceps curl
When performing, it is important to observe the technique. Try to control your muscles with each movement. Exercise carefully, this will help to avoid injuries and get the maximum benefit.
We prepare two sets: on the back and arms. Adjust the weight of the body bar and the number of repetitions, based on your own training.
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A set of exercises for the back.
Body Bar Deadlift
Place your feet shoulder-width apart and slightly bent at the knees. Bring your shoulder blades together. Hands with a body bar are lowered, the grip is shoulder-width apart. Bend at the waist and bring your pelvis back. Lean over until you feel the tension in your gluteal and hamstring muscles. The body bar moves down along the hips. As you inhale, rise up, pushing into your heels. The abdominal muscles are tense, do not bring the knees together and do not extend them out.
Romanian deadlift on one leg
Place your feet shoulder-width apart, tilt your pelvis back, and bend your knees. Slightly lean your body forward. Bend the left leg, put it back a little on the ball of the foot, transferring the weight of the body to the right. Grab the body bar with your right hand. Rest your left thigh on your supporting leg. Then slowly lower your hand and take it with your body. You should feel tension in the muscles of the back of the thigh. Slowly rise to the starting position. Try to keep your balance and not fall. Then switch sides and repeat the exercise.
Stand up straight, with your back straight, feet shoulder-width apart. The bodybar is fixed on the shoulders, lean forward, keeping your back straight, return to the starting position.
A set of exercises for the hands.
Stand upright, with your feet shoulder-width apart. Try to keep the body in a slight tension so that a deflection in the back is not created. The stomach is tight, the buttocks and legs are tense. Hold the body bar with your arms bent in front of you. Squeeze the projectile up over your head. Return to the starting position.
Standing Body Bar Raise
Stand up straight, back straight, shoulders back, shoulder blades together, stomach in. Grab the body bar with both hands with a straight grip. Now as you inhale, raise the bar from the body about 15 degrees. Arms are straight, exhale, and as you inhale, raise your arms a little higher, so that, step by step, the body bar should be above your head. Observe the position of the back. Lower the projectile to its original position, then flip the grip upside down with one hand. Repeat the exercise. When you return to the starting position, switch the grip of the other hand to the other hand and repeat all over again. In total, you need to complete the exercise with four different grips. Pause between sets, warming up slowly – gentle circular movements of the body.
For information on how to properly use dumbbells during a workout, read this article:
Strong arms and back. Simple and effective exercises with dumbbells
Stand straight, shoulder blades flattened. Grab the body bar with a close grip, raise your arms up, bring them behind your head, then bend them down. Do not extend the elbows to the sides, return to the starting position.
A beautiful body is the result of hard work, concentration and care, remember this and be healthy.
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