Set of exercises with a bar in house conditions for beginners

A variety of shells which are used for trainings in desire to receive a beautiful, relief body is very high, but a specific place among them is held by a bar.

Today we will consider the main advantages and possible shortcomings of use of this tool to trainings and also the best exercises with a bar on the main groups of muscles.

Pluses and minuses of occupations with a bar

Bar – the integral attribute of athletes as has a large amount of advantages to which it is possible to carry:

• extreme mobility and multifunctionality – the shell has a signature stamp and special removable disks therefore there is a possibility of regulation of weight independently, depending on body opportunities;
• an opportunity to achieve desirable characteristics of own body – especially it is relevant for powerlifters, bodybuilders and weight-lifters;
• all-round development of muscles, thanks to load of almost all groups of muscles;
• possibility of performance of complex exercises, without involving other shells;
• ideal provision of ligaments and joints in the course of the training that allows to achieve the maximum reduction of a muscle and to give the extreme potential of force;

Whether you know? The folding bar was invented in Germany in the 19th century that became the beginning of use of such shells at the Olympic Games since 1896.

• the increase in metabolism allowing to achieve the maximum speed of combustion of fats that is especially important for fast weight loss;
• effect of the tightened and elastic skin, at observance of recommendations about performance of exercises.

It is possible to carry to shortcomings of a shell:

• impossibility of connection of muscles stabilizers in the course of the training;
• possibility of traumatizing with incorrectly picked up weight;
• a high probability of asymmetrically carried out movements, first of all advancings of one hand another that is connected with uneven distribution of force;
• inharmonious development of muscular group at the wrong performance of exercises;
• possibility of work only in the limited range, without giving the chance to muscles to clear up that strongly influences athletic forms.

Learn as it is correct to do shrag with a bar and attacks for buttocks with a bar as it is correct to squat with a bar on shoulders and also how to do frontal squats with a bar and the Romanian draft with a bar.

Types and sizes of bars

Classification of a bar as apparatus, it is carried out as a signature stamp which shares on:

• the Olympic bar – is the most popular in bodybuilding. Such shells rather expensive, but at the same time are well balanced, with a soft nakatka. The bar is standardized: with a signature stamp weight – 20 kg, 2.20 m long and with a diameter of 28 cm;
• the shell for power triathlon – has the maximum durability of a signature stamp, differs in rigidity. A signature stamp with the following indicators: weight – 20 kg, length – 2.20 m, diameter – 29 cm;
• standard bar – not standardized shell with the main characteristics of a signature stamp: weight – 10–20 kg, length – 1.5-2.20 cm, diameter – 20–25 cm;
• shell for squats which can be the various sizes depending on standardization of federations of powerlifting;
• the shell for stanovy draft – has a soft signature stamp therefore easily springs in the course of performance of exercises, is not standardized for the same reasons, as a shell for squats;
• the Olympic bar for girls – is an analog of the men's tool, but with other characteristics of a signature stamp: weight – 15 kg; length – 2.05 m, diameter – 25 cm.

In separate classification allocate signature stamps of a curved form which have a different corner of the coverage allowing to facilitate process of performance of exercises:

• t signature stamp – it is effective for trainings of muscles of a back, executed in the form of letter T: has the basis attached to a frame and the top part which is used for attachment of cargo;
• the trep-signature stamp – is presented in the hexagon form, with the built-in landing plugs from each party, intended for cargo. It is usually involved to pump over hands, but is suitable also for stanovy draft;
• The EZ signature stamp – has several bends that is facilitated by the successful fellow. The name comes from the English word easy – easily;
• the w-shaped signature stamp – a kind of an EZ signature stamp, is characterized by the most curved form, with a possibility of change of a corner of the successful fellow of a signature stamp for reduction of pressure upon hands and involvements of different muscular groups.

Importance of warm-up before the trainings

Warm-up is necessary to warm and stretch target muscles, to prepare cardiovascular and nervous system for intensive loadings, for achievement of maximum efficiency and safety.

The flexibility of muscles, ligaments, sinews and joints of joints can sometimes be broken – they become more rigid that strongly limits the range of movements. At strong loadings there are gaps, cracks and injuries which involve the long period of restoration and total rejection of sports activities.

Important! It is especially dangerous to work with not warmed body in the period of strong power loadings to which also exercises with a bar belong.

To restore flexibility, it is necessary to carry out certain exercises on an extension which will make the main training qualitative and safe. Besides, it is recommended to warm muscles for giving to them of elasticity and increase in power potential.

Video: warm-up before a training Warm-up allows:

• to accelerate heartbeat, having smoothed transition to strong loadings for a cardiac muscle;
• to strengthen blood inflow to a muscular system;
• to improve coordination of movements.

Set of exercises with a bar

For study of a certain group of muscles there is a big variety of exercises, each of which differs in specifics of performance. Let's consider a set of exercises with a shell for the most effective training.

We advise to examine effective exercises with a bar for female buttocks.

For legs and buttocks

Distinguish from the best exercises which allow to protrenirovat well legs and buttocks:

1. Exercise of Sumo. It is initially necessary to become exactly, having a little caved in in a waist, to develop socks in the parties. To establish a signature stamp on back muscles in the lower point of a neck. Having inhaled, it is necessary to carry out a squat so that hips were parallel to a floor. You watch that knees were not closed inside, the basin has to be taken most away back. Inhaling, return to a starting position. It is necessary to carry out 10 repetitions in three approaches.
2. Place a bar on shoulders in the lower point of a neck. Get up directly, with the straightened breast, legs at shoulder length. The right leg carry out a step forward – so that in the course of formation on one knee the front leg formed a right angle. Record hands; on an exhalation return to an initial position softly, without creating breakthroughs. Make 10 repetitions in 3 approaches, then replace a leg and do the same, the specified number of times.

On a back

For pumping of a back and creation of a beautiful bearing it is recommended to carry out the following exercises:

1. Pullover lying on a bench. Reach horizontal position on a direct bench. In hands record a signature stamp, establish it over a breast, bend hands, hold a little – at shoulder length. Deeply inhale, smoothly getting a bar for the head so that it described a semicircle and became parallel to a floor.

Whether you know? The word bar comes from the German Stange – core. Originally a bar called only a signature stamp, without weights, but over time this simple and clear word became designation of all shell.

Make a delay for 2 seconds, and on an exhalation come back to a starting position. Carry out 5–10 repetitions in 3–4 approaches.

2. Establish legs on width of shoulders, record hands a bar a little below than a neck. Slightly straining a back, reach equal position; in a waist the natural deflection has to remain. On a little bent knees make a slow inclination of the case to form a parallel with a floor, making at the same time a deep breath. On an exhalation come back to an initial position, involving gluteuses and hips. Make 10 inclinations in 3 approaches.

On shoulders

Let's consider the most effective exercises on shoulders:

1. Jog shvung. Take a shell, using jog hold, having arranged weight on front deltas and clavicles, with simultaneous removal of elbows forward. Get up exactly, having established legs almost at shoulder length – socks look in the parties, the building is intense, knees are a little bent, the basin is taken away back. Sit down a little, then on an exhalation, with the straightened movement of legs, lift a bar up. On a breath return to an initial position. Make 6 repetitions in 3 approaches.
2. Press because of the head. Arrange a bar on the top area of a back, having fixed it in hands by direct hold. Become exactly that the weight of a shell fell on the building. Legs at shoulder length, watch socks in the parties. With an exhalation lift a bar above the head, you hold the case exactly; record hands for 2 seconds, up to the end without straightening them. On a breath smoothly return to a starting position. Make 6 repetitions in 3 approaches.

On a triceps and a biceps

On a biceps and a triceps distinguish from the most effective exercises:

1. Raising of an EZ bar. Up clasp with palms a signature stamp. Get up exactly, bend legs in knees a little; lower hands down, without concerning a signature stamp of legs. Bending hands in an elbow joint, on an exhalation lift a shell, having achieved the maximum reduction of muscles. Detain hands in such situation for 2 seconds, and then slowly return to an initial position on a breath. Make 6 repetitions in three approaches.
2. The French press with a w-shaped bar. Exercise is carried out in horizontal position, lying on a floor, with the legs bent in knees. The shell has to lie over the head that you could get it, having extended hands up. Clasp with hands a signature stamp and you roll it to the head, in parallel bending hands in elbows. When the signature stamp appears near the head, straighten hands up on an exhalation. Be recorded in such situation for 2 seconds and return to an initial position on a breath. Make 10 repetitions in 3 approaches.

On pectoral muscles

To train breast muscles, it is recommended to carry out the following exercises:

1. Press lying. Reach starting horizontal position on a bench, well plant the feet against a floor. Pick up a signature stamp the wide successful fellow. On a breath bend hands in elbows, on an exhalation – lift a shell up, straining pectoral muscles in top, and then in the lower point of the movement. Elbows on a peak point of a raising have to be a little bent, and in a starting position the bar should not touch a breast. At a raising of a shell it is recommended to be late for 2 seconds, then to smoothly lower hands in a starting position. Make 10 repetitions in 3 approaches.
2. Press lying the head down. Reach horizontal starting position, having as much as possible pressed buttocks and a back to a bench. Clasp with hands a signature stamp, width of the successful fellow is equal to width of shoulders. On a breath the shell falls to the lower part of a breast, on an exhalation – smoothly rises, with involvement of pectoral muscles, before straightening of hands. Record hands for 2 seconds and at once accept an initial position. Make 8 repetitions in 3 approaches.

How many times a week to be engaged at home

It is known that growth of muscles happens not at a training, and during rest and restoration between occupations.

Exercises allow to give the command to an organism to development of muscles – it is connected with the fact that in the course of active physical activity in muscles microcracks which the organism tries to restore are formed, thus creating the small margin of safety that next time muscles after similar loading remained whole. For this purpose your body needs time for rest.

Important! Power trainings with a bar, like a crossfit – to intensive circuit trainings, usually recommend to carry out 2 times a week, surely doing between each training at least 2 days of a break.

Example of the program for beginners

Let's consider the basic program of exercises with involvement of a bar as main shell.

Video: a selection of exercises with a bar Thus, occupations with a bar help to construct a harmonious, well-muscled body. And that there were no problems with health, and the training yielded good results, it is recommended to pay attention to rules of performance of the main exercises which are in detail described in article.