Workout with a barbell “pancake”. 5 best full-body exercises

Workout with a barbell “pancake”. 5 best full-body exercises

This equipment will be a great replacement for dumbbells.

fitness trainer

Today we’re going to do a full-body workout. Sometimes, in a properly organized training session, your own weight is enough, but if you want to gain mass, you need to use additional weights. And it can be a barbell disk.

We will train with a “pancake” from 2.5 to 10 kg. Do not take a heavy weight. The task is to work in a dynamic mode with a small weight for a large number of repetitions. Such a workout will resemble cardio. You will be able to actively burn calories, strengthen muscles, increase endurance and improve the cardiovascular system.

It is important to adequately assess your physical fitness. Leave marginal training to professional athletes. Keep your heart rate at 60-70% of your maximum. To do this, use a chest cardio sensor or fitness bracelet. This way you will protect your heart muscle from overexertion.

The formula for calculating your maximum heart rate is: 220 – age = your maximum heart rate.

For example, 220 – age 40 = 180 HR. This is the maximum heart rate for a person at that age, which is not recommended to exceed in training. Stick to a heart rate of 120-130, this will be 60-70% of your maximum.

Disk throws in front of the chest

Technique

• Grasp the disk with a firm grip. Bend your arms at the elbows so that it is in front of your chest or higher.
• As you exhale, make a jump and at the same time, with a sharp movement, straighten your arms with the projectile in front of you or higher. The movement starts with your feet.
• As you inhale, land gently on your toes on your bent legs and pull the disk up to the starting position.
• Keep your lower back slightly pronated and your back straight. Make sure that the disk does not fall out of your hands.

Perform two or three approaches for one to two minutes each. Rest between approaches – two minutes.

Squats with simultaneous lifting of the disk

Technique

• Stand up straight so that your feet are shoulder width apart and your toes are turned slightly to the side. Grip the disk firmly with your hands.
• Lower your shoulders down and bring your shoulder blades together to stiffen your back. It is flat with a slight arch.
• Remember that your knees are pointing out to the sides, not inward.
• As you inhale, lower yourself to the lowest point until your hips are parallel with the floor. Tense your abs during the squat. With straight arms, lift the barbell disk above your head.
• On exhalation with a powerful movement stand in the starting position and lower your arms with the disk to the waist.
• Fix in this position and repeat the movement.

Perform two or three approaches for one to two minutes each. Rest between approaches – two minutes.

Circular rotations of the body with a disk

Technique

• Stand up straight so that your feet are shoulder width apart and your toes are turned slightly to the side. Firmly grasp the disk with your hands and raise it above your head.
• Drop your shoulders down and bring your shoulder blades together to stiffen your back. It is flat with a slight flexion.
• As you inhale, begin to make a circular movement of the body. Half-bent arms hold the barbell disk above your head.
• It is important to move at the expense of the body, not the arms, so the shoulders and arms fix the disk throughout the exercise.

Perform two to three approaches of one to two minutes each. Rest between approaches – two minutes.

Lunges with side twists with a disk

Technique

• Grasp the disk with a firm grip.
• On an inhalation with a straight back, lunge forward with one leg and lower yourself to an angle of 90 degrees at the knee.
• Turn your torso toward your knee. Move with your body, not your arms: your shoulders and arms hold the disk throughout the exercise.
• As you exhale, push yourself up with your front leg.
• Repeat the movement with the opposite leg.

Perform two to three approaches for one to two minutes each. Rest between approaches – two minutes.

French press with a disk

Technique

• Grasp the disk with both hands so that your arms are straightened upwards.
• Stabilize the lower back with a neutral pelvic tilt. Do not allow excessive flexion.
• As you inhale, smoothly lower the projectile behind your head and bend your arms to a 90° angle at the elbows.
• As you exhale, straighten your arms to the top point with a powerful movement. Do not move your elbows apart.

Perform two or three approaches for 15-20 times. Rest between approaches – two minutes.

Do this workout two or three times a week for 30 minutes if you don’t have much time to do it in the gym. Three rounds of three to five exercises will be enough to keep your body healthy.