Bodybar (gymnastic stick): benefits, exercises and features of training, understand with the coach

When training, you want the results to be perfect. Changing techniques, exercises and equipment can help. A body bar is a sports device that is a long metal or plastic stick with weights at the ends. The length can vary from 90 to 180 cm, and the weight – from 2 to 20 kg, which allows you to call it quite compact and convenient for storage.

Expert category trainer at Bionica Biohacking Fitness on Vernadskogo Street

Bodybar allows you to do exercises for different muscle groups in order to strengthen them, and it also helps to control posture. The device will come in handy for beginners to diversify classes and introduce elements of strength training.

Indholdsfortegnelse

Pros and cons

It will help to maintain and improve muscle tone, weight loss and shape correction. Another important advantage is to help the athlete develop coordination, endurance and agility. With the right selection of exercises, the bodybar allows a complex effect on all muscles.

The inventory also has disadvantages, and the main one is the lack of weight adjustment. Gradually, the muscles get used to the load, and to change it, you need to change the projectile, and perhaps even buy a new one.

Before training with a bodybar, pay attention to contraindications. Among them – varicose veins, diseases of the musculoskeletal system, respiratory or cardiovascular systems, as well as high blood pressure.

Consult 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 workout and absence of injuries.

How to choose a bodybar?

It is necessary to focus on the level of physical fitness. If you are a beginner, you should start with light shells weighing 1-5 kg. After that you can move to heavier ones – 7, 10 and even 20 kg. It is important to realize that each muscle group can perceive a different load, so it is better to use several bodybars.

Do not forget about the ratio between the length of the projectile and your height: the taller the person, the longer the equipment. This will not only increase the comfort of training, but also make it safer.

What exercises can be done with a body bar?

Bench press;
squats;
incline pull;
bench press;
lunges;
standing press;
triceps curls;
French press;
standing biceps curls.

When performing them, it is important to follow the technique. Try to control your muscles with each movement. Exercise consciously, it will help you avoid injuries and get maximum benefit.

We have prepared two complexes: on the back and arms. Adjust the weight of the body bar and the number of repetitions based on your own training.

Back exercises

Bench pull with a body bar

Execution technique

Place your feet shoulder-width apart and bend them slightly at the knees. Bring your shoulder blades together. Hands with the bodybar lowered, grip at shoulder width.
Bend at the waist and bring the pelvis back.
Bend until you feel the gluteal and posterior thigh muscles tense. The body bar moves downward along the hips.
As you inhale, perform the lift by pushing yourself out with your heels.
The abdominal muscles are tense, do not bring the knees together or apart.

Romanian single leg pull

Technique

Put your feet shoulder width apart, pelvis back, bend your knees. Slightly tilt the body forward.
Bend the left leg, put it slightly back on the toe, shifting the body weight to the right leg.
Take the bodybar in your right hand. Use your left hand to rest on the thigh of the supporting leg.

Then slowly lower your arm down and pull your body behind it. You should feel tension in the muscles of the back of your thigh.
Slowly come back up to the starting position. Try to keep your balance and do not fall over.

After changing sides and repeat the exercise.

Inclines

Execution technique

Stand straight, back straight, feet shoulder width apart. The body bar is fixed on your shoulders.
Lean forward, keeping your back straight.
Return to the starting position.

Complex of exercises for arms

Standing press

Technique

Stand with your feet shoulder-width apart. Try to keep the body in a slight tension, so that you do not create a deflection in the back. Tighten your abdomen, buttocks and legs.
Hold the bodybar on bent arms in front of you.
Press the projectile up over your head.
Return to the starting position.

Standing body bar raise

Technique

Stand up straight, back straight, shoulders back, shoulder blades aligned, abdomen tucked.
Take the bodybar with both hands in a straight grip.
Now on an inhalation, raise the bodybar about 15 degrees. Arms straight.
Exhale and on the inhale raise your arms a little higher still.
So step by step the bodybar should be above your head. Watch the position of your back.
Lower the projectile to the starting position, then change the grip with one hand to the opposite one. Repeat the exercise.
When you return to the starting position, change the grip of the other hand to the reverse one and repeat the exercise from the beginning.
In total, you should perform the exercise with four different grips.
Between approaches, stop, slowly warming up: smooth circular movements of the body.

Triceps deadlift

Technique

Stand up straight, shoulder blades aligned. Grab the bodybar with a narrow grip.
Raise your arms up, put them behind your head and then bend them. Keep your elbows apart.
Return to the starting position.

A beautiful body is the result of hard work, focus and care, remember this and be healthy.