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Bodybar (body bar) - gymnastic stick for fitness. How to do the exercises. Video. What is a bodybar? How to practice

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What is Bodybar (body bar) is a gymnastic steel rubberized stick for fitness, 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 training in any direction. Bodybar will help you perform most of the exercises for body shaping and fat burning. This projectile makes standard exercises more effective, allowing you to load more muscle groups. There are exercises designed specifically for the bodybar.

You can buy a bodybar in any sports store; it is equally good for both fitness beginners and advanced levels.

A little history of the body bar

The first bodybar was released in 1987 - the steel shell was covered with rubber, and its length was 1.2 m. The appearance of bodybars weighing 3-12 kg brought strength exercises to a whole new level, because it became much easier to play sports . There is no need to add additional discs to add weight.

How to choose a bodybar?

Bodybars vary in length and weight.

Usually adults use sticks 90-120 long, while shorter models - 70-80 cm are suitable for children.

Weight is chosen based on physical fitness:

beginner - 1.5-3 kg;
average level - 4.5-6 kg;
high level - 6-9 kg;
professional level - 12-18 kg.

For convenience, the ends of the bodybar are colored in different colors according to the weight of the stick. True, there is no single established correspondence between weight and color, but most often manufacturers use the following classification:

yellow - 1.5 / 2 kg;
green - 3 kg;
red - 4 kg;
blue - 5 kg;
purple - 6 kg;
orange - 7 kg;
raspberry - 8 kg;
gray - 10 kg.

Why bodybar?

This simple, at first glance, projectile has a lot of advantages:

One of the main advantages of the bodybar is its compactness. Even if you are not a fan of fitness rooms, you will always find a place at home to get a stick and exercise with it for at least 5-15 minutes a day. If you need to do resistance training, the body bar will do the job perfectly;
It is more convenient and easier to hold than dumbbells and a barbell, the main thing is to choose a bodybar that is suitable for weight;
Low injury rate when exercising even at home: the rubberized shell does not allow the hands to slip when performing exercises, and in general, the constant weight of the projectile and its length contribute to a comfortable grip;
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;
The bodybar is relatively inexpensive.

What is the benefit of exercising with this projectile?

Classes with a bodybar have a wide range of effects on the body and help:

quickly lose extra pounds: in an hour of intensive training with a gymnastic stick, up to 500 kilocalories are lost;
to 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.

Who can exercise with a bodybar

In principle, the bodybar is good precisely because almost anyone can deal with it. It is suitable for women, men and children. You can start practicing both for completely unprepared people of any age, and for already fully formed amateur athletes. Professionals also do not disdain training with a bodybador. Very important! If you are just looking at a new simulator for yourself, be sure to consult with specialists. It is best to start under the supervision of a trainer individually or in small groups, so you will have the opportunity to choose the weight that suits you, as well as remember the basics of using a gymnastic stick and exercises to achieve the desired results.

Contraindications for gymnastics with a bodybar

Despite the fact that the gymnastic stick is a truly magical simulator, even it has a number of contraindications. With great care, you need to work with a gymnastic stick for those who have one of the following diseases: cardiovascular diseases; high blood pressure; diseases of the musculoskeletal system; phlebeurysm. If you have one of the above problems, be sure to consult a doctor, you also should not conduct self-study. Only under the guidance of a coach.

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:

Warm up
Stop at the option that is familiar to you: it can be running in place, or walking, or a slow pace of exercises on a step platform, etc.
Incline with bodybar
Prepare the muscles for further intensive work. Keep your back straight and bend back and forth, left and right.
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.
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, reinforced by exercises with a bodybar, do not forget: in the presence of diseases of the back, joints, varicose veins, increased 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!

Is your posture not what it used to be? Are you experiencing more and more back problems? Maybe it's time to take care of your health? Today on the site "" we will talk about the universal "simulator", the bodybar gymnastic stick.

The body bar is a projectile designed for strength training. it steel stick covered with soft rubber, knobs at the ends. With a length of 90-120 cm, it can have different weights.

What is the advantage of a bodybar?

Basically, this simulator performs the same functions, as dumbbells, however, unlike dumbbells, the weight of the bodybar does not change. This is an undoubted advantage of this training device, since due to its constant weight, the bodybar is not so bulky like dumbbells with their weight-bearing ends.

What is a bodybar? In fact, this is a simulator that takes transitional position between barbell and dumbbells. If you need to do resistance training, the body bar will do the job perfectly.

Much easier to hold than dumbbells. The main thing is to choose a bodybar that is suitable for weight, and feel free to do it!

This device will become your reliable assistant in strengthening the muscles of the back, will help you proudly straighten your shoulders and regain your former amazing posture. Do not be afraid to give yourself a little attention - and you will again easily and confidently flaunt in bold shorts under admiring male glances.

How to choose a bodybar?

For newbies optimal use of projectile weight 1.5-3 kg.
Athlete middle level you can choose a body bar weight 4.5-6 kg.
More experienced can increase the load up to 9 kg.
Experienced athletes can use bodybars with weight from 12 to 18 kg.

Bodybar length choose according to your height. The taller you are, the longer the bodybar should be.

A little history of the body bar

- This is a gymnastic apparatus for use in strength training in aerobic gymnastics. It is a steel stick with a rubber coating and fastenings at the ends, providing a secure fit during exercise.

Types of bodybars

The classification of the projectile is based on its weight value, which ranges from 1.5 kg to 18 kg and length from 90 to 150 cm. The characteristics of the projectile are determined depending on the color of the knob at the end of the stick.

Colors:

yellow - 1.5 kg for initial training;
green - is used after the feeling in the muscles disappears from the yellow bodybar;
red - average weight 4 kg;
orange - 5-6 kg;
blue - for athletes with average physical fitness;
purple - maximum weight from 12 to 16 kilograms.

Depending on the anthropometric data and the physical fitness of the person, the size of a suitable projectile is selected, which is a hybrid and. Due to the ability to perform the functions of a weighting agent, the bodybar is a wonderful alternative to even a metball.

The great functionality of such a sports equipment makes it universal and widely in demand during strength training for the formation of female figures.

What is it needed for

The great popularity of the bodybar is based on its significant functionality in creating a beautiful and slender figure.

Functions of exercises with a gymnastic stick:

strengthens the muscular corset of the back;
develops coordination of movements;
enhances the endurance of muscle fibers;
forms and corrects the correct posture;
tightens the gluteal muscles;
increases the muscle tone of the hands;
promotes weight loss.

A properly selected set of exercises will not only increase muscle tone in the body, but also successfully help in the fight against being overweight, contributing to.

What exercises are suitable for

At the moment, instructors have developed a large number of exercises using the Body Bar. But before you start exercising, you should decide on the purpose of training and choose the right set of strength exercises with.

It can be:

light morning exercises;
a set of exercises for weight loss;
posture correction;
restoration of muscle tone.

A set of exercises for all muscle groups includes the study of muscle fibers:

back;
deltas;
biceps and triceps;
abdominal press;
buttocks;
lower limbs.

Training program and exercise technique

Deadlift

Standing, feet shoulder width apart. The bodybar is taken in hands lowered down. Gently bending the body, we lean forward, not allowing the bending of the knee joints. We perform 3 sets of 20 slopes.

boat

Starting position - lying on your stomach, a gymnastic stick behind your head is fixed with your hands. Performing the exercise, tear off the chest from the floor, bending in the lumbar region. 4 sets of 10 times.

Press up

Being in a vertical position, hold the bodybar in your hands along the line of the shoulder girdle, while the elbows look at the floor. While exhaling, raise your arms up until the elbow joints are fully extended with fixation at the highest point for a couple of seconds. 3 sets of 15 reps.

Arm curl

Standing, feet shoulder-width apart, bodydar in hands lowered down. We carry out the lifting of the projectile until it comes into contact with the chest. The elbows are tightly pressed to the body. 2 sets of 20 reps.

Triceps exercise

Stand straight, take the sports equipment in your hands shoulder-width apart and lower it down. Slowly raise your arms without bending at the elbow to shoulder level. Having reached the required height, fix for 10-15 seconds, after which they will return to their original position. 2 sets of 15 reps.

Fold

Lying on the floor, bodybar in the hands behind the head. At the same time, raise the body and legs until the stick and socks touch. 4 sets of 10 reps.

Squats

Stand with your feet slightly wider than your shoulders. Put the bodybar behind your head on your shoulders. Do deep squats with a perfectly flat back slightly tilted forward. 3 sets of 25 reps.

Lunges

When performing the exercise, we take the bodybar with a reverse grip and place it on the shoulders. Alternately do lunges forward or to the side on each leg. The back is straight, the knee joint is bent to form a right angle. 4 sets of 10 lunges on each leg.

Waist exercises

Having placed the bodybar on the shoulders, and placing the legs shoulder-width apart, we carry out alternate turns of the torso in different directions. At the same time, the knee joints are slightly bent, and the pelvis is fixed in a stationary state, the abdominal muscles are in tension. We perform 3 sets of one and a half minutes of intense rotations.

Such a set of exercises will help to evenly distribute the load on all groups of muscle tissue, and the use of a bodybar will help make the exercises more difficult, providing increased effectiveness from strength training.

The main rule of successful training is strict adherence to the technique of performing exercises and breathing rules. A little perseverance and effort will help turn your desire to have a luxurious figure into reality.

Advantages and disadvantages

If there are no deviations for health reasons, it is recommended to use a bodybar to create a beautiful and toned figure.

Despite the fact that the bodybar seems to be a rather primitive and elementary sports equipment, training with it has a whole lot of advantages.

Among which it is necessary to highlight:

portability and ease of use during strength exercises;
uniform distribution of working weight;
a huge selection of exercises to increase muscle mass;
with intensive training, a large amount of subcutaneous fat is burned;
contributes to a significant increase in muscle tone;
projectile ideal for resistance training;
affordable price allows you to use it in home workouts

The effectiveness of training using a bodybar is an undeniable positive aspect of any strength training. And this is due to the huge range of action of exercises using a sports equipment to work on the athlete's body.

The disadvantages of exercising with a bodybar are based solely on medical contraindications to strength training:

diseases of the musculoskeletal system;
high blood pressure;
phlebeurysm;
problems of the cardiovascular system.

Purchase

When buying a gymnastic stick, you should pay attention to the following points:

The determination of the weight of the projectile must correspond to the level of physical fitness of the person. At the initial stage, a weight category of no more than 2-3 kg is recommended.
The length of the bodybar should be selected relative to the height of the girl involved. The principle of choosing a projectile is based on the fact that the higher the person, the longer the stick.

Ways to purchase a bodybar:

sports goods store;
market;
online store.

But do not forget that a high-quality sports equipment will bring more benefits to the training process to create a beautiful figure and a healthy body. So, we do not recommend buying gymnastic sticks of dubious production in the markets. The best place to buy is specialized stores for products for fitness centers.

Price

The body bar is one of the easily available and inexpensive sports equipment for power aerobics. The price policy for such goods varies within from 1500 to 12000 rubles for one bodybar. If possible, it would be rational to purchase a set of bodybars with different weight characteristics necessary for a gradual increase in load. These kits cost from 5000 to 10000 rubles depending on the manufacturer and the number of gymnastic sticks in the kit.

Do not forget that the systematic training at least three times a week, lasting from 40 minutes to an hour, will improve the figure and securely consolidate the results.

Gymnastic stick, which is widely used in power aerobics. Separate models of bodybars differ in different weights, which are easily determined according to the color designations on the ends of the sports equipment. Bodybars are made mainly of steel, which is covered with soft, pleasant to the touch materials.

The benefits of training with a projectile

Bodybar - what is it, and what is its use? The bodybar is essentially a successful hybrid of a barbell and dumbbells. Such a machine is not only effective when you need to perform strength training, but can also become an ideal weighting agent, which makes it one of the most versatile fitness tools.

If we talk about the parameters of bodybars, then their average length is about 120 cm. As for weight, it fluctuates between 3-8 kg and should be selected based on the degree of fitness of the athlete.

You can now buy this sports equipment in almost every sporting goods store. At the same time, it is suitable for both beginners and experienced, advanced athletes.

Why choose a bodybar for fitness?

Despite the rather simple design, the bodybar has a whole host of advantages. Among the main advantages of the simulator, first of all, it is worth highlighting:

more convenient retention of the projectile compared to the same barbells or dumbbells, as a result of which training becomes many times more effective;
uniform distribution of weight along the entire length of the projectile;
compactness and small dimensions;
the ability to perform a wide range of exercises to build muscle mass and compensate for the lack of activity in a sedentary lifestyle;
low cost and availability;

Bodybar exercises are aimed primarily at improving the figure: posture, chest, abs, buttocks. Regular training with a bodybar contributes to the rapid loss of excess weight, the acquisition of muscle tone.

What are the benefits of bodybar training?

Thanks to the selection of suitable training programs and the choice of the correct strategy for handling the simulator, you can quickly correct the shape of any part of the body. Currently, bodybar exercises are becoming more and more popular among older women, who find it much more difficult to maintain an attractive outline of their own figure.

Basics of training with a bodybar

Before proceeding to the practical use of the simulator, it is necessary to understand the basic principles of its correct use. The key to effective training with a bodybar is to apply the principle of a gradual increase in pace and number of repetitions.

Regardless of the level of training, you need to perform an average of about 20 repetitions per set. Applying 2-3 approaches to each exercise, you should gradually increase the number of repetitions.

Back exercises

What kind of training is the bodybar suitable for? Exercises, fitness programs aimed at strengthening are truly effective thanks to the use of the simulator. With its help, you can tone your back muscles in a short time. It is enough just to correctly select the load and regularly perform simple exercises.

For bodybar, you need to put your feet shoulder-width apart, bend your knees slightly, grab the sports equipment with both hands along the edges and perform smooth forward bends in this position so that your arms hang in front of the body. It is necessary to tilt your arms while holding the bodybar until the simulator is at ankle level. In this case, the back should be kept in the most even position.

and shoulders

There are a number of effective exercises for the shoulder area, which will allow you to perform a bodybar. What it is? The basis of such training is the press of the simulator up. To train the muscles of the shoulder girdle with the help of a bodybar, you need to clasp the sports equipment with your palms shoulder-width apart, bending your arms at the elbows and pressing the crossbar to your chest. Then you should smoothly raise the projectile above your head, fully straightening your arms at the elbows. Such exercises become effective only when the simulator is held over your head for a few seconds with each attempt.

To train the biceps with the help of a bodybar, it is enough to grab the bar with your palms out, press your elbows to the body and perform flexion-extension of the arms at the elbows, pulling the simulator to the chest. Performing the exercise, you should maintain the most even, stable position of the body, transferring the main load to the muscles of the hands.

What is a body bar, if not one of the most effective triceps machines? To pump this area, you need to grab the crossbar of the simulator with both hands shoulder-width apart, then gently lower your arms along the body, then slowly raise them to chest level.

Exercises for the buttocks

The fastest, most noticeable effect can be given by bodybar squats. Performing an exercise with a simulator requires taking the correct position in which the feet are set shoulder-width apart. In this case, the bodybar held in the palms is placed on the shoulders. In this position, rhythmic, deep squats are performed with the most even back and some tilt of the body forward.

Often, so-called lunges are used to train the buttocks with a bodybar, in which the feet are connected together, and the simulator is held on the shoulders with hands along the edges. In this position, alternate lunges are performed with the left and right legs. In this case, the bending angle of the knees should be approximately at the level of 90 degrees.

Exercises for the abs

To train the abdominal muscles, you need to hold the bodybar in your hands, bringing the crossbar behind your head. From the supine position, the body is maximally torn off towards the bent knees. Next, the body is transferred to its original position. In order to somewhat complicate the training of the press with a bodybar and give the muscles an additional load, it is necessary to perform all the same actions, lifting the legs off the ground by about 45 about.

Leg exercises

As you know, squats help to tone up. Their implementation with a bodybar as a weight can significantly improve the results of training.

The use of a bodybar when doing squats makes it possible to use the femoral muscles, which are quite problematic to pump. To do this, you need to take a prone position, moving the body to one of the sides. A bodybar is placed on the leg that is on top. Holding the simulator with your hand, you need to raise your leg up, tensing your thigh muscles and trying not to bend your knees.

Eventually

Bodybar - what is it? A machine such as a body bar is an ideal tool for doing resistance training. Sports equipment makes it possible not only to increase muscle strength, but also to develop dexterity, endurance, coordination. By regularly performing exercises with a bodybar, you can quickly improve your posture, tone your muscles, and lose extra pounds.

Currently, there is a huge set of exercises using the bodybar. Therefore, before moving on to specific classes, it is necessary to decide on the purpose of training.

To lose weight and tidy up the figure, it is not necessary to go to the gym. One single and very simple simulator is quite enough - a bodybar. But before you start training, figure out how to choose this projectile and use it correctly.

What is a bodybar?

Bodybar is a sports equipment, which is a metal stick with weighted tips. It resembles a barbell but is lighter and more versatile.

How to make a choice?

How to choose a bodybar? In order not to make a mistake and choose the right option, when buying, pay attention to the following criteria:

The weight. It is selected based on the physical fitness and goals of the student. So, if you are a beginner, then the optimal weight for you is 1.5-4 kilograms. If your level of training is average (for example, you regularly do exercises), then choose a projectile weighing 5-6 kilograms. If you regularly visit the gym and want to replace training in it with bodybar exercises, then pay attention to models that weigh from 7 to 9 kilograms. And professional athletes can choose the maximum weight - up to 18 kg. It is worth remembering that the larger the mass, the more actively the muscles will work, so if you want to increase their volume, then gradually increase the weight of the projectile.
Length. What are the sizes of bodybars? Usually they range between 90-120 centimeters, and when choosing the most suitable length, you should take into account your height. The smaller it is, the shorter the projectile should be, otherwise it will be extremely inconvenient to train.
Material. The projectile itself is usually made of stainless steel, but some models have a rubberized surface that prevents slipping in case of sweaty palms and provides maximum comfort during exercise.
Where is the best place to buy a bodybar? Of course, in professional sports stores. Firstly, tested and tested shells are sold there, secondly, you can return defective goods (if you keep the receipt after purchase), thirdly, you can get advice from the seller and find out the answers to all your questions.
Price. It varies from 500 to 1000-3000 rubles. Too low a price should alert and become a reason to think about quality. But it's not worth overpaying for the brand.

How to practice?

We offer the most effective bodybar exercises:

Put the bodybar on your shoulders and hold it with your hands on both sides. Spread your legs shoulder-width apart and begin to tilt to both sides, as well as forward and backward. Make sure your back stays straight.
Place the bodybar on your shoulders and do squats with it. In total, you need to perform 15-20 repetitions. And do not forget to monitor the position of the back, it should not bend.
Stand straight, spread your legs shoulder-width apart, pick up the bodybar and lower it down in front of you. Now bend your elbows, bringing the projectile to your neck. Perform at least 20 lifts to work out the muscles of the arms well.
This exercise will ensure the work of the muscles of the shoulders and chest. Starting position: stand straight with your feet shoulder-width apart, take the bodybar and bring it to your chest. Then, as you exhale, lift the projectile up and hold it above you for a few seconds. On an inhale, return to the original position. Repeat 20 times.
You can lunge forward. To do this, first take the starting position: stand up straight, take the bodybar, take it back and put it on your shoulders, and connect your legs together. Now take a wide step forward with your right foot and at the same time sit down, touching the floor with your left knee (the right one should be bent). Return to the starting position, and then repeat the lunge with the other leg. Do at least thirty repetitions in total.
Take the projectile, lower it, and then, as you exhale, lift it up. Inhale, return to the starting position. Perform a total of at least twenty repetitions.
Take the projectile in your hands. Take it behind your head, put it on your shoulders and hold it with your hands. Make turns of the torso, but so that only the upper body moves, and the lower one remains motionless. If you regularly perform 40-50 turns, then the waist will become more pronounced and slender.
Lie on your stomach, take the bodybar behind your head and at the same time tear off the lower and upper parts of the body from the support so that only the pelvis remains on the floor. You need to perform 20-40 repetitions.
Lie on your back, take the projectile and lift it above you. As you exhale, raise your legs and torso, trying to touch your feet with the bodybar. Inhale, return to the original position.
This exercise is complex, it helps to work out several muscle groups at once. Lie on your back, hold the bodybar, put it on your chest. Do a chest press, lifting the projectile above you, and at the same time bend at the knees and raise your legs. You can also raise your legs alternately. It is required to perform at least twenty repetitions.
Press exercise. Lie on your back, put the bodybar on your shoulders. While exhaling, lift the body along with the projectile. On an inhale, lie down again. Repeat 20-30 times.
Lie on your back and grab the bodybar with your legs, bending them at the knees. Now make tilts to the right and left, touching the ends of the projectile to the floor.

Pros and cons of a bodybar

Bodybar Benefits:

This fitness equipment has an affordable price.
Easy to do, anyone, even a beginner, will master the exercises.
One simple device can be used for a complex effect on the body and the study of all muscle groups; it can safely be called universal.
Bodybar takes up little space, it can be removed in a closet and stored there.
Workouts are effective! In one hour of active exercise, you can burn up to 500 calories, and this will allow you to get rid of extra pounds.
The body will tighten and become more embossed.
You can correct your posture.
With the right approach, you can work out any part of the body and pay attention to problem areas.
This is good for health: coordination improves, endurance increases, the work of the cardiovascular and respiratory systems normalizes.