Earlier in fashion was glamorous fitness centers, but now the matter is gaining momentum more serious - a woman rushed to the heavy "artillery", and full-buying boom. Rod - is the heaviest stock in bodybuilders arsenal. However, if your plans do not have the conversion in pitching, it does not mean that you do not need a bar. With this "wand with weight" can be in a short time to achieve the desired: sexual, tighten the buttocks, a flat stomach and slim legs. The most important thing - without fanaticism! Moderate exercise with a barbell will make your body perfect, and over normalized classes ... you know what happens on them.
However, there are a few subtleties exercise with a barbell for girls. First, strength training most effectively be combined with aerobic or cardio. With the help of cardio you burn excess fat, and strength classes contribute to raising the tone of the muscles, resulting in - you lose weight and the muscles become toned. Besides, if you do not want to have options bodybuilders, and too conspicuous relief is not included in your plans, do not fall in the advertising hook on sports nutrition. Your diet should be balanced, do not dive into the carbohydrate-free and protein diet. Otherwise, like nutrition plus exercise with a barbell, will serve as the impetus for the active development of muscles.
Another misconception about the bar, from the most common, basic exercises with a barbell you have not tipped the scales level of testosterone as well, and did not appear vegetation on the face and chest. Believe me, in order to affect the endocrine system and hormone change process is necessary to make much more effort than simply to exercise with a barbell. Some ladies bodybuilders used for similar purposes with testosterone supplements, so you do not want to do, right?
In order not to happen unwanted muscle building and "pull" exactly the desired parts of the body, follow our complex basic exercises with a barbell.
A set of exercises
- Let's start with the most basic barbell exercises for beginners - squats. The most important thing - this is the maximum range of motion, that is - the squat as low as possible. Bar (without additional weight) lift from the floor and put his head on his shoulders. Inhale deeply as possible squat while the body leans forward, and stick out your buttocks back. We serve the pelvis forward and straighten the legs. We do 8 reps and 3 sets. This is - the perfect exercise for the buttocks with a barbell, quadriceps and hamstrings.
- We extend one of the most classic barbell exercises - deadlifts. Exercise slightly modified for women to not pumped back muscles, and in the first leg. So, the bar on the floor, his legs set wide apart, toes facing the side. In order to take the post, squat and do a classic or mixed grip hands. The grip should be equal to the width of the shoulders. Looking ahead, the shoulders relax, your back sag. We raise the bar to the level of the knees, then finish the draft by submitting the pelvis forward and straighten your legs as much as possible reduce the blade, lower the bar into place. Do 5 reps, 2 sets.
- Next, we perform the most effective exercise with a barbell - a push on his chest. Through this exercise barbell consumed a huge amount of energy (and hence the split fats), it is useful not only for your shoulders but also for the press and for the back and legs. Exercise is necessary to raise the bar with a shoulder to a position above his head. To do this: become the frame of the squat bar, place it on the deltoid muscles, do a classic grip. Feet shoulder width apart, knees slightly bent. Rising, the head is retracted so as not to touch the bar. The rise is due to the leap, leg extension strength. Therefore extension of the arms combine with straightening the knees. Fix a barbell over his head. Reps: 5, approach: 1.