Thanks to the rubber surface of the bodybar, the hands on it are not slipped. And knobs that make pink, yellow, orange, sinimiyali purple, allow you to distinguish bodibar in the weight category. Bodyboys can have a length of 90 to 120 centimeters. The weight of this projectile is also very different - the more a person grows, the larger the bodybuilder will be needed for training. It is clear that a light bodybad (from 1.5 to 3 kg) is suitable for beginners, and heavier (from 1.5 to 6 kg) is intended for athletes middle category, up to 9 kg - already for more experienced athletes, etc.
So what is a bodybuilder for? This simulator serves a variety of dumbbells and a bar, it represents something in between these shells. If, for example, you are engaged with a barbell and have not yet made up your mind, or do not consider it possible for you to train with more complex shells, you are tired of dumbbells to order, then the bodybuilder will be very useful. It will become for you some kind of wand-zashchalochkoy, which will strengthen the muscles of your back play, give your hands and buttocks a state of smartness, straighten up your posture, develop stamina and coordination of movements. In general, the help of bodybuilders will provide an irreplaceable service, that is, it is an adjustment of any part of your figure. If you work with the bodibar for at least one hour, you can lose 500 kcal. Have decided to try it? Each exercise should be repeated 10-20 times, it all depends on the level of preparation. Perform each exercise in 2-3 approaches.
Training the back of the back
Drive the bodybar down. Keep it both hands on the distance of the width of the shoulders, the knees should be soft, the buttocks tightened, the stomach as much as possible drawn. Very slowly lean forward. In the end, the bodybuilder must be very low to the floor (first quarter of the leg). Kotchikom stretch to the ceiling. Again, straighten up.
After you have completed 20 replays, stay on the bottom. Perform springy, short-amplitude tilts. Do not throw your head down, look at yourself in the mirror.
You did 20 repetitions. Stay still below. Now perform the exercise, which will already be the reverse of the first. Drag the dice to the top, keep it below the knees. Slowly pull the gymnastic object to the stomach. Make sure that the direction of the elbows is back-up.
Training of the hands
Stand straight. Place your hands along your body, keep your bodybird in your hands. Slowly pull it to the chest. The forearm should remain stationary.
Training the shoulder
Carry the press up. Bodibar at the entrance keep hands on the shoulders, and send elbows to the floor. Elbows at the exit unbend and lift the arms, press the bodybar up. Then lift it up, only with straight arms. On inhaling, keep the body-pipe straight with your hands in front of you, your knees should be soft. On exhalation, straighten your arms up. Keep your back firmly, do not bend it. Do not lift your shoulders either.
Training of the biceps
Bend your arms out. At the entrance, keep the bodybar straight with the arms below, press the elbows against the body. Bend your elbows on exhalation, bodybuild to the chest. In this case, the body remains stationary. Work only with your arms.
Training of the chest and shoulders
On inhaling, keep the bodybard in front of you. On exhalation, lift it up and wind it behind your head. Return to the starting position. Keep spinalumaximum evenly, do not arch your lower back.
Worked on the waist
Bodibar put to the shoulders, but do not touch the neck. Slightly bend your knees. Smoothly turn the shoulders to the right side, in the middle stop, then turn the shoulders to the left side. Work only on the upper part of the body, the hips should remain immobile.
Training of the hip and gluteus muscles
Perform attacks. Keep your bodybear on your shoulders. The right-hander take a step back, slowly crouch, the left thigh and the right shin with this should be parallel to the floor. Straighten your left leg and return to the starting position with a smooth movement. Next, you have to perform squats, the bodyboy remains on the shoulders. Doing an exhalation, squat, try to make a right angle in the knees. Stop on the floor, pull back the pelvis. Return to the exhalation in the starting position.
Training of the muscles of the shoulders and arms
Lie down on the bench, put the feet on the floor. Carry chestot chest. Bend the elbows, keep the bodybar at the chest level. Exhaling, straighten the arms forward, and breathing in, return to the starting position. In the same position, it is possible to pump the triceps. Lying on your back, keep your bodybar with your arms outstretched before you. On exhalation, bend the elbows so that a straight angle is obtained. Point your elbows up. Inhaling, return to the starting position, while the loin should remain pressed to the floor.
Press training
Performing twists. Lie on a bench with bent knees, feet are located on the edge of the bench. With outstretched hands, keep the bodybar forward. Hands do not bend in the elbows, lift your shoulders from the bench and rise as high as possible. Do exhalation, and on inhalation return the position of the viscous.
Complex exercise
Its implementation involves working almost entirely. The bottom line is that the simultaneous push-up with the bodibar in the chest of the chest alternates with the bending and straightening of the legs.