Bodybar - combining strength and cardio training. What is a bodybar (BodyBar)

The first bodybar appeared in 1987. The 1.2 m long projectile was made of steel and covered with rubber. Outwardly, it resembles a barbell neck. The weight of modern bodybars varies from 3 to 12 kg. Thanks to this, you can choose the best projectile for performing strength exercises. In addition, there is no need to use discs to increase the weight.

If you are interested in this projectile, you want to learn new workouts, then you need to know how to choose a bodybar so that the exercises bring only benefits.

3 rules for choosing a projectile

When choosing a bodybar for training, you must be guided by the following rules:

1. The ideal weight for beginners is 1.5-3 kg. When buying a projectile, pay attention to this indicator. Over time, you will be able to purchase a product of greater weight.
2. The length of the bodybar must be proportional to the weight of the athlete. The higher the growth, the longer the projectile should be.
3. Coating. Modern products are distinguished by the presence of a special coating that prevents slipping. It is better to give preference to models that are fully protected by a rubber layer.

Also, the choice may affect the color. But these are already aesthetic characteristics that are individual for each buyer.

Why buy a bodybar?

The bodybar is an alternative to dumbbells (by the way, here is a useful article on how to choose dumbbells) and a barbell. Its only difference is that its weight is a constant value. You can use the projectile to perform any strength exercises. It will help you properly perform squats, as well as lunges, which have a positive effect on the muscles of the legs and buttocks. If desired, with the help of a bodybar, you can strengthen the spinal muscles, restore posture, get rid of lower back pain by performing the necessary exercises. Such a projectile is indispensable when pumping the press, as it helps to strengthen the oblique muscles and form a waistline.

During training, you can use several shells at once, which differ in weight. So your trainings will become more effective and bring a lot of pleasure. advises to try!

A couple of words about the projectile

In simple words, a projectile with such an intricate name is nothing more than a steel rubberized stick, at the ends of which there are knobs. This is a kind of hybrid between dumbbells and a barbell. Being a projectile for strength training, the bodybar also serves as an excellent weighting agent, which makes it a universal tool for any orientation.

As for the parameters of the simulator, its average length is 120 cm, but the weight should be chosen from your own degree of fitness. By the way, it ranges from 3-8 kg. You can buy a bodybar in any sports store; it is equally good for both fitness beginners and advanced levels.

Why bodybar?

This simple, at first glance, projectile has a lot of advantages. So let's cross our fingers:

one). More convenient and easier to hold than dumbbells and a barbell, training will be much more effective, especially when it comes to beginner sports fans;

2). It has a constant weight, therefore, unlike dumbbells and barbells with “pancakes” at the ends, the bodybar is not so bulky and takes up little space;

3). With the help of this simulator, you can easily build up a muscle corset in all parts of the body, make up for the lack of physical activity due to sedentary work;

four). The bodybar is relatively inexpensive. For comparison: online stores of sporting goods offer us to purchase a simulator from 600 rubles.

What is the benefit of exercising with this projectile?

Classes with a bodybar have a wide range of effects on the body and allow you to:

Quickly reset: up to 500 kilocalories are lost in an hour of intense training with this "magic wand";

Give muscles a tone, which becomes relevant from the age of 25, when the metabolism begins to slow down;

Correct any part of the body with the right exercises. And it doesn't matter whether we are talking about the upper or lower body;

Improve body coordination, promote the development of agility and endurance;

Correct your posture by strengthening your back muscles.

What to look for when choosing a projectile

* Based on the level of training

For beginners, it is better to opt for a projectile of 1.5-3 kg. With an average level of training, use a bodybar of 4.5-6 kg. It is better for experienced athletes to stop at a load of up to 9 kg, and for professionals - choose a simulator weighing 12-18 kg.

* Consider your height

The length of the bodybar is selected according to your height. The principle here is this: the higher the athlete, the longer it costs to purchase a projectile. Otherwise, the training will be ineffective.

How to build a workout

Keep in mind that the key to successful and useful lessons with this, at first glance, the simplest subject, is to increase the pace. That is, at any level of training, you should perform any exercise on average 20 times, gradually adding several repetitions. Approaches to each exercise should be 2-3.

If you wish, you can find a lot of activities with a bodybar. Let's focus on the most basic:

1. Warm up

Stop at the option that is familiar to you: it can be running in place, and, and a slow pace of exercises on a step platform, etc.

2. Incline with bodybar

Prepare the muscles for further intensive work. Keep your back straight and bend back and forth, left and right.

3. Regular squats with a projectile

Perfectly work out the muscles of the buttocks and legs. Just watch the position of the knees: they should form a right angle with the hips. For a more intense workout, you can raise the bodybar with outstretched arms with each squat.

4. Forward lunges

Fitness instructors claim that this is a very effective exercise for burning fat on the thighs. With each lunge, the position of the hands and the projectile should be controlled: they should be parallel to the floor.

In pursuit of a dream figure, supported by bodybar exercises, do not forget: in the presence of diseases of the back, joints, and high blood pressure, the load should be minimized. In addition, you should learn how to breathe correctly when doing exercises with a projectile, otherwise you can harm the body rather than benefit. And if all the moments for choosing a bodybar and the right loads are taken into account, we will start right now to take the first steps towards the beginning of the swimming season, because it is just around the corner!

If you want to improve your health or become the owner of a relief figure, then it's time to take care of yourself. To do this, it is not necessary to buy expensive gym memberships, work out with a personal fitness trainer. It is enough to independently perform a set of exercises with the help of a simple device - a bodybar. Let's figure out how to use it correctly.

Literally translated from English, "bodybar" means "body stick". This is a special projectile used in strength training. Outwardly, the gymnastic bodybar looks like a neck from a regular barbell, colored tips are installed at the ends. Purple, green, orange and other knobs characterize the mass of the bodybar.

The basis of the design is metal, a soft, rubber coating is applied to the surface. Thanks to what the product is convenient to hold in hands, it does not slip off.

The standard length is from 90 to 120 cm. The weight of the simulator is selected individually, based on the physical condition, degree of fitness and human capabilities. There are models from 3 to 12 kg.

The bodybar can be called a real sports long-liver - the first product appeared in 1987. The photo of the bodybars is presented below.

Benefits of bodybars

Like any gymnastic simulator, the bodybar has its positive aspects. Among the advantages, the following characteristics can be noted:

• Affordable price, large selection in sports stores.
• Classes are suitable for beginners, the tool does not require special handling skills.
• Versatility - can strengthen various muscle groups.
• Compact dimensions do not create storage problems. Bodybar can be placed in a closet, put in a corner. One of the options for proper storage is a multi-seat rack for bodybars. It is made of a profile pipe protected from corrosion with special polymer paints.
• High performance training. In one hour of intensive use, you can drive up to 500 calories.
• Healing effect. It consists in stabilizing the activity of the cardiovascular system, improves blood circulation and coordination, corrects posture.

There are no shortcomings in the bodybar. But there are some restrictions on the application.

Be sure to remember the technical aspects of exercise: imperfect technique increases the possibility of injury and discomfort (sprains, pinched nerves).

The secrets of competent selection

In order for the purchase to be beneficial and not leave disappointments, it is necessary to take into account several nuances of bodybar sticks:

The weight. For beginners, a projectile weighing up to 4 kg will be a rational load. In the case of periodic classes (a couple of times a month), you can try to work with a weight of up to 6 kg. This figure reflects the average level of physical fitness.

If you are a regular visitor to sports clubs, then take a closer look at products of 7-9 kg. Advanced professionals prefer the maximum weight of the projectile. With an increase in the mass of the applied bodybar, muscle activity increases. But with zero training experience, it’s not worth the risk, it’s better to gradually move from low weight to large.

Length. Everything is simple here: the height of a person is proportional to the length of the projectile. Otherwise, discomfort during the training process is possible. It is necessary to purchase the product in professional salons and stores focused on sports topics. They offer quality and safe products. Competent staff will answer your questions, advise and help you choose a bodybar.

Price. The price range starts from 500 rubles. As a rule, stainless bodybars without external coating are somewhat cheaper. But too low cost is a reason to think about the quality of the device.

Preparing for training

Training with a bodybar begins with a preparatory stage, which includes warming up the muscles. For a warm-up, running in place, squats, tilts, lunges, and their combinations are suitable. A great way to quickly prepare the body for work is jumping rope.

Particular attention should be paid to equipment. Clothing should not restrict movement. It is advisable to use natural, breathable fabrics. Shoes must be laced neatly.

Training is carried out in well-ventilated areas. Light, unobtrusive music will set you in a positive mood and help you enjoy the training.

Types of exercises

To achieve results as quickly as possible, exercises with a bodybar should be carried out regularly. The duration of each is at least 45 minutes. The number of repetitions (sets) increases gradually.

A selection of effective exercises includes the following options:

Install the projectile on the shoulder area. Wrap your arms around both ends. Slowly make oblique movements left and right, back and forth. Constantly check your back for its straight position.

Squats with a simulator installed on your shoulders will tone your buttocks. Starting position - feet are shoulder-width apart. It is necessary to perform the deepest, rhythmic squats for 15-20 repetitions.

In this exercise, you should monitor not only the posture, but also the position of the knees. Do not spread your knees, keep them parallel, the bend angle should be 90 degrees.

The bodybar bench press with simultaneous leg raises is a complex workout aimed at developing several parts of the body. To do this, lie on your back, place the projectile on your chest, clasping your hands. Perform the bench press by raising the gymnastic stick to the height of the extended arms, combining the process with lifting the lower limbs.

Lunges are the key to a beautiful figure. Starting position: take a straight position, feet shoulder-width apart. The bodybar is behind the neck. Take the maximum step forward with your right foot, while the left leg should be bent until it touches the floor (crouch). Return to starting position. Perform similar lunges, changing legs. The total number of repetitions is at least 30 pieces.

You can work out the muscles of the hands if you raise the bodybar up. One option: take a bodybar, bending your elbows, bring the projectile to your neck.

Beautiful abs with a bodybar? Easily! Sit in a comfortable position on the mat with your back facing down. Bodybar is located behind the shoulders. Lift your body as you exhale, breaking away from the mat. On an inhale, go down.

To form the shoulder muscles, it is useful to lift the bodybar with straight arms. Starting position - stand straight, legs apart shoulder width apart. The bodybar is clamped in the hands at chest level. On exhalation, the stick rises and is held in a static position for several seconds. On inspiration, the projectile returns to its original point. It should be repeated at least 20 times.

The choice of this or that exercise depends on the desired goal of training. You can work out one specific muscle group, or you can work on several areas at once. It is better to exercise in front of a mirror. This will help to monitor the position of the back, legs and arms.

Photo of bodybars

Modern fitness clubs do not bypass bodybars and acquire equipment of different weights in large quantities. Group classes for women cannot be imagined without the use of bodybars in the exercises of the power part of aerobics or functional training. Also, the effectiveness and compactness of the projectile makes weight training at home affordable, getting a load on all muscle groups.

What is a bodybar - what weight to choose?

Bodybar is a fitness equipment in the form of a stick with a certain weight, ranging from 1 kg to 20 kg without additional pancakes and twists. Designed for strength exercises, simulating a barbell bar to work out all the muscles.

In training with a bodybar, it is important to correctly consider the weight of the load. For beginners, bodybars weighing from 1-3 kg have been developed, allowing those who start training from scratch to load. Usually, the standard parameters of projectiles are the weight of the load in the amount of 1, 3, 5, 7 kg. For trained and physically strong women, there are bodybars weighing 10 kg, and even 20 kg. Therefore, it is important to determine the desired degree of load and take into account your own strengths. You need to understand that with a comfortable performance of squats with a weight of 10-20 kg, it will be impossible to perform exercises on small bundles of deltas or triceps. For this, it is desirable to have two bodybars, both for the shoulder girdle, as well as for large and strong muscles of the legs, back and chest.

Major manufacturers of bodybars

• Reebok.
• V-Sport.
• Jordan.
• Gymstick.
• Fitex.

A set of exercises with a bodybar

1. Squats

Squats tone the gluteal and quadriceps muscles of the thigh. Connects the muscles of the press.

1. Place the body bar on your shoulders, just below your cervical spine.
2. Place your feet shoulder-width apart, tighten your abdominal muscles.
3. While inhaling, squat to the parallel of the floor, do not overwhelm the body on the hips under the weight of the load, keep your eyes on the ceiling.
4. Exhale as you extend your torso.

2. Lunges

This exercise with a bodybar can improve the shape of the buttocks.

1. Place the bodybar on your shoulders, place your feet together.
2. As you inhale, take a step forward with one foot, transferring your body weight to the front supporting foot.
3. Don't lean forward too much and don't arch your lower back.
4. Exhale as you bring your front leg back, pushing off with your heel.
5. Do the same lunge on the second leg, alternating movements for the same number of repetitions.

3. Standing bends

1. This exercise develops the hamstrings, buttocks and lumbar extensors.
2. Place the bodybar on your shoulders, feet hip-width apart.
3. Tighten your abdominal muscles, lower your torso forward while inhaling, slightly bending your knees.
4. Don't lower your torso too low, keep your gaze straight ahead.
5. With an exhalation, unbend the torso, feeling the tension in the lower back and buttocks.

4. Belt pull

The bodybar pull to the belt exercise is aimed at strengthening the back muscles.

1. Feet shoulder-width apart, take the bodybar in your hands with an average grip (shoulder-width apart).
2. Tilt your body forward at a 45-degree angle, bend your knees slightly and hold the position.
3. Hands are freely lowered down.
4. As you exhale, stretch the bodybar to the lower abdomen, tensing your back muscles. Don't round your back.
5. As you inhale, extend your elbows and repeat the movement.

5. Bench press

The pectoral muscles take on the main load during the bench press, and the triceps are additionally connected.
The exercise is performed lying on a small horizontal hill - a bench or.

1. Grasp the projectile with a wide grip.
2. Keep your elbows straight, bodybar over your chest.
3. While inhaling, lower the projectile to the upper point of the chest, the elbows go down as far as possible, stretching the muscles of the chest.
4. As you exhale, straighten your elbows.

6. Press from behind the head

The exercise can be done standing or sitting. Aimed at the development of the rear and middle delta.

1. Place the projectile on your shoulders, grab a wide grip.
2. The elbows are lowered to the floor, while exhaling, extend the elbows, raising your arms above your head in a vertical line.
3. As you inhale, slowly lower your arms in reverse order, do not throw weight on the cervical region.

7. Front swings

This exercise trains the front delta.

1. Hold the projectile in front of you on your hips, with a medium overhand grip.
2. Feet hip-width apart, elbows slightly bent and turned to the sides.
3. As you exhale, raise your arms in front of you to eye level.
4. As you inhale, slowly lower your arms, do not swing your torso.

8. Extension of the arms from behind the head

The exercise is aimed at strengthening the triceps, performed standing or sitting.

1. Grab the bodybar with a medium overhand grip.
2. Raise above your head with your elbows fully extended.
3. As you inhale, lower your hands behind your head without moving your elbows.
4. Exhale as you extend your arms to a vertical position.

9. Standing bicep curl

1. Grasp the stick with a medium grip from below, place your feet hip-width apart.
2. Press your elbows to your body, tighten your abdominal muscles, avoiding swinging.
3. As you exhale, bend your elbows, and due to the biceps, raise your hands to your shoulders without lifting your elbows.
4. Extend your arms as you inhale.

10. Bodybar raises

It can be performed in several versions of the position of the bodybar - on the shoulders or collarbones. The first option is the most difficult, so it is worth choosing a small weight of the equipment. You can put your legs point-blank, bending at the knees, or perform the exercise with straight legs without emphasis.

1. Lie on your back, press your lower back to the floor, tear your shoulder blades off the floor.
2. Exhale as you twist, lifting vertebra by vertebra off the floor.
3. When inhaling, do not rush to lower yourself, do not relax your abdominal muscles.
4. At the lowest point, try not to touch the floor with your shoulder blades.