Bodibar - what is it and how to deal with?

Bodibar - what is it? What are the advantages of such sports equipment? What exercises with bodibarom you can perform at home? The answers to these and other questions are discussed in our material.

What is bodibar?

What is bodibar? This gymnastic projectile in the form of a stick with a weighting. Device is widely used in the course of training in aerobics and fitness. Bodibar, in fact, it is a metal tube. The outer cover may be formed as a rubber or plastic casing. At the ends contain weighting knobs.

The length of such shells is 70 to 120 centimeters. According gymnastic stick representation of the parameter selected, based on the height and length of the user's hands. Often, children are encouraged to model by far the smallest length. Adults usually selected projectiles maximum length.

What weight bodibara? Manufacturers of sports equipment paint them in certain colors for classification purposes:

• Yellow - up to 2 kg;
• red - 4 kg;
• blue - 5 kg;
• violet - 6 kg;
• orange - 7 kg;
• crimson - 8 kg;
• gray - 10 kg or more.

Benefits

We have found that it is bodibar. Now let's look at what the different strengths invention. Foremost among the advantages it is worth noting the use of devices as an alternative to barbells and dumbbells. When doing aerobics and fitness bodibar is much easier than with these shells. It is not as bulky. In addition, it has no removable cargo terminals at the bar, which reduces the risk of accidental injury. Classes with bodibarom make it possible to obtain a positive effect after the first workout. After all, during the course load is carried on almost the entire body. Regular use of the device guarantees the progressive build-up of muscle mass. Carrying out diverse exercises, you can quickly adjust their own forms.

Among other things, training with bodibarom look effective solution to correct posture, strengthen weak muscle corset back. Especially valuable it becomes for people who lead a sedentary life, forced to perform sedentary work.

What kind of training can be done with bodibarom?

The device is suitable for the following classes:

• light morning exercises;
• training aimed performs weight loss;
• correction of carriage;
• drive the tone specific muscle groups.

Correction of posture

Bodibar, photos of which can be found in our publication, serves an excellent tool for the correction of carriage of people that suffer from curvature of the spine. For these purposes, have resorted to such training:

1. Take the starting position, placing your feet shoulder-width apart. Gymnastic wide grip the stick is held in front of him. Further, the housing is rotated alternately right and left. Training contributes to the formation of vertebrae in a natural position.
2. Bodibar capture, as in the previous case. Next, a circular motion, imitating rowing. Exercise makes it possible to relax the muscles and improve flexibility of the spine.
3. gymnastic sticks held over the head of a wide grip. The shell is raised over the head with a back bend. Then, the slope of the forward, trying to reach the bar to the floor. Knees and elbows while remain straight. Exercise contributes to the emancipation of the spine, stretching and strengthening of the muscle corset.

Resorting to the posture correction using bodibara, should retain some discretion. If there are serious problems with his back, it is worth the extra time to consult with your doctor about the possibility of using a shell. Osteochondrosis can develop in different parts of the spine. Therefore, only an expert is able to determine a safe exercise program, as well as give practical advice on choosing the length and weight of gymnastic stick.

Study of muscles in the arms and shoulder girdle

In order to exercise the areas represented projectile held wide grip. Palm unfold yourself. Then bend your elbows, holding bodibar chest. Then the device is raised above the head, arms fully extended. In this position, the projectile is delayed by several seconds and lowered back to the breast. For the purpose of qualitative study arm and shoulder muscles perform 15-20 repetitions for one approach.

waist Exercises

Indispensable bodibarom exercises for women. To adjust the shape of the body at the waist, shell hold a wide grip on the shoulders. Then, the torso turns in one and another direction. In this case, the legs slightly bent at the knees. Taz leave fixed in a static position. Attention is also given voltage abdominals. With intense rotations it is sufficient that the housing 3 approaches a duration of several minutes. The above exercise promotes uniform load distribution on a number of muscles. Naturally, the main emphasis is on the waist area, where he actively burned fat, weak muscles are utilized. Thrust exercise with bodibarom the plan allow for a fairly short period of time to correct the figure to make it more attractive.

Training abdominals

Bodibar can be used as a weighting to provide additional load during exercises for pumping the press. To do this, lie on a gym mat. Legs bent at the knees, placing the foot on the floor. Sports equipment keep a close grip behind the head. Perform standard upgrades housing.

There is also an alternative, a more complex version. In order to maximize the qualitative study abdominals bodibar held at arm's length. Then, at the same time raise the legs and body, trying to touch the feet of the bar.

Lessons for strengthening the buttocks

The girls, who are willing to adjust the shape of the buttocks, making them more resilient, you need to perform squats with bodibarom. To do this, do the following exercise. Feet put shoulder-width apart. Gymnastic stick held wide grip, positioning of the head. From this position perform deep squats. To exercise gave the maximum effect, use bodibar maximum weight.

To exercise the buttocks may be resorted to implement attacks. In the initial position of the legs put together. Gymnastic stick is placed on the shoulders of the head. Then do alternate steps forward with his left and right foot. In this case, the back remains flat. Between the femur and tibia limb, which is carried out attack should form a right angle. During one training session is sufficient to satisfy 15 reps on each leg.

Study of the inner thigh

In order to leveling the inner thigh area lie on its side. Of course, that was at the top, bent at the knee and place the foot on the floor. One of bodibara endings at the feet of a "bottom" legs. The other side of the palm grip. Thus, a kind of a lever. Leg off the floor, keeping it straight. At the top limb delayed for a few moments and then lowered without touching the floor. To tone the inner thigh muscles, such exercises are performed alternately on each limb of 10-15 repetitions.

Helpful Hints

There are a few tips on training using bodibara, the observance of which will achieve the best results and avoid injury. So doing a gymnastic stick, you need to follow these rules:

1. Before performing the exercises it is important to resort to workout. It is necessary to carry out the slopes of the body to the side, as well as the rotation of the torso. Additionally, should do some sit-ups, swings his arms and legs. To prepare the body for a workout with bodibarom can be a few minutes to jump rope.
2. Catching up with the exercise equipment, be sure to exercise control over their own breathing. When the load on the muscles necessary to carry out a breath and relaxing - exhale.
3. Work with bodibarom recommended before a mirror. In this case, you can monitor the correct execution of the exercises. It is better to initially seek help from a coach who will demonstrate how it should look like, or that movement.
4. In order to multiply the results should be gradually resort to bodibarov with higher weight, increasing exercise pace.
5. By training with gymnastic stick, should work out the muscles of the body from top to bottom. In other words, you must start the exercise with the load on the shoulder girdle and hands, gradually moving to the pumping back, abdominals, buttocks and legs.

Finally

So we figured out what it is bodibar what exercises are available to carry out using the tool. When systematic training with the use of such sports equipment is possible in a short time to make a figure taut and tone a variety of muscle groups. The main thing - to engage in a systematic, do not be lazy and believe in achieving the desired results.