Bodybuilding exercises for women for the buttocks and thighs, spine, arms, back. How to perform

Keeping fit is time consuming. To make the exercises interesting, you can use various devices and sports equipment. For example, in addition to the usual dumbbells and an expander, women can choose bodybar. It will help strengthen muscles and lose weight.

What is bodybar

Bodybar is a metal stick with a rubber coating on the entire surface or part thereof. Sometimes this gymnastic apparatus is called a barbell for women. The coating provides good grip during exercise: hands on the base do not slip. The first simulator went on sale in 1987.

The steel stick was covered with rubber, weighed from 7 -26 pounds and had a length of 1 6’6 foot. Strength exercises due to the bodybar became effective: the need to add discs to increase the load was gone. Manufacturers offer many types of body bars. They have different weight and size. For better orientation in the product parameters come in different colors.

Sizes can be from 3 – 3’9 foot. The selection of length is directly proportional to the height of the woman. The weight of the stick may also vary. The smallest mane weighs 3 pounds, and the largest – 40 pounds. Heavy ones are suitable for the strong half, for women – a shell from 7 -18 pounds will be ideal. Adults choose bodybar up to 3’9 foot long, children should buy products up to 31’5 inch.

Much depends on physical fitness and is distributed as follows:

  • for beginners – from 3 -7 pounds;
  • middle-level athletes – from 10 -13 pounds;
  • non-professionals of a high level – from 13 -20 pounds;
  • professional athletes – from 26 -40 pounds.

The color in which the ends of the bodybar is painted depends on the weight.

Bodybuilding exercises for women for the buttocks and thighs, spine, arms, back. How to perform

The following classification is established among manufacturers – shade:

  • yellow – up to 4 pounds;
  • green – up to 7 pounds;
  • red – up to 9 pounds;
  • blue – up to 11 pounds;
  • violet – up to 13 pounds;
  • orange – up to 15 pounds;
  • raspberry – up to 18 pounds;
  • gray – up to 22 pounds.

When selecting a tool, a set of movements with it is taken into account, for example:

  • if you need to hold a stick over your head with one hand, it is better to choose a bodybar up to 7 pounds;
  • with a deep study of the areas of the buttocks and legs, it is better to use a bar more than 13 pounds.

Bodybuilding exercises for women for the buttocks and thighs, spine, arms, back. How to perform

The color of a bodybar depends on its mass.

Pros and cons of practicing with him

Everyone can exercise with bodybar. People of any age, preparedness can find effective movements using a projectile. To choose the right simulator, you will need a preliminary consultation with a specialist.

The first lessons are recommended to be carried out under the guidance of a trainer who will help you choose a projectile, adjust the load and the correctness of the movements performed. The groups should be small so that the specialist can pay maximum attention to each student.

The advantages of using bodybar are:

  • Ease of use. Beginners can easily master the technique of performing exercises with ease.
  • Convenient sizes. To store it does not need a lot of space. The bar fits easily under or behind furniture.
  • The variety of exercises offered.
  • Use for working out the muscles of almost all areas of the body.
  • Improving coordination and overall stamina.
  • Low threshold for injury. On the stick there is a rubberized shell, which eliminates the sliding of hands on the surface.
  • Uniform load. This is achieved through the distribution of weight along the entire length of the projectile.
  • Rapid muscle building in any area of the body.
  • Discharge of accumulated energy during sedentary work.
  • Democratic prices. The simplest models will cost a little more than $ 2,72.

The disadvantage of a home exercise machine is spinal problems.

Bodybar exercises for women are not recommended if they have:

  • cardiovascular diseases;
  • high pressure;
  • varicose veins on the legs.

Before starting classes, you need to consult a doctor. The key to the effectiveness of training with bodybar is to repeat the exercises with the gradual addition to the average number of approaches a few more. Their number within 1 lesson should be at least 2.

The approximate scheme of the lesson is as follows:

Exercise Description
1. Preliminary workout Running in one place or walking, warming up and measured exercise on the platform. Movement pace should be medium
2. Weighted inclines Prepare the right muscles for intense work. When performing movements posture straight
3. Classic bodybuilding squats Improved areas of the buttocks and thighs. The main thing is to put the knees correctly: they should be located at right angles with the hips. To increase the intensity of training with each squat, you need to keep the projectile on outstretched arms
4. Lunges with an emphasis forward Exercise to help burn excess fat on the hips. Fitness instructors advise each time you move forward to ensure that your hands are parallel to the surface of the floor

Bodybuilding exercises for women for the buttocks and thighs, spine, arms, back. How to perform

When working with a projectile, you need to breathe correctly in order to gain benefits from classes and not harm the body.

A set of exercises for different muscle groups

The use of bodybar in training allows you to quickly adjust your figure and weight. Its use is an alternative to exercises with a barbell and dumbbells, so the movements with it will be identical – squats, lunges, twisting. Such work will allow women to make problematic areas fit.

Bodybuilding exercises for women help:

  • solve coordination problems;
  • normalize heart and breathing;
  • increase durability;
  • to strengthen the muscles;
  • lose a few pounds;
  • make your posture beautiful.

Bodybuilding exercises for women for the buttocks and thighs, spine, arms, back. How to perform

Carrying out movements with this shell, the following recommendations should be followed:

  1. Before the main part of classes and at the end, perform warming and calming muscle movements.
  2. To control movements, it is best to first perform exercises while looking in the mirror.
  3. Observe specifications to avoid personal injury.
  4. Engage in a comfortable position: standing, sitting or lying down. You can use a special rug, gymnastic bench.

For the bottom

To have elastic buttocks, the following movements are recommended for women:

  • lunges crossed, to the sides and forward;
  • Squats combined with kicks;
  • taking one leg back with an inclination;
  • crouch forward.

The complex for the buttocks should be done at least 2-3 times in 7 days, each 3 times and 10 repetitions.

Bodybuilding exercises for women for the buttocks and thighs, spine, arms, back. How to perform

One of the complexes is done in the following sequence:

  1. To stand straight, to place the feet together.
  2. Place the right leg back, bend the left at an angle of 90 °.
  3. Put the left hand on the left knee, and lower the right hand on the shell without tension.
  4. Raise the projectile from the floor, bending your elbows. Be sure to observe the horizontal lines.
  5. Putting his hand to the side, fix the position of the instrument for a few seconds, then lower it to the line of the hips and place it in the original position.

It is done 3 times with 10 repetitions in each direction.

For back, shoulders and even posture

Bodybuilding exercises for women, correcting the back and beautiful posture, have the following sequence:

  1. Position the legs shoulder-width apart, grasp the shell with straight arms.
  2. Bending the elbows at 90 °, raise the projectile to the waist zone, making sure that the elbows do not come off the hips.
  3. Straighten your arms and fix with the instrument in the chest area.
  4. After holding a little, lower the projectile to the waist, then to the floor.

It is necessary to do 3 times in 15 repetitions.

The shoulder exercise is performed as follows:

  1. Set the legs shoulder-width apart, and take the body-bar vertically.
  2. Bend the arm at 90 °, press the elbow to the waist.
  3. Turn the arm to the side and return to the original path along the same path.

It is done 3 times in 10 repetitions.

Another complex is performed in a standing position:

  1. Take the shell with the upper grip. Palms should be at shoulder width. Hands are relaxed.
  2. Bending your elbows, raise the simulator to the chin, then – straighten and raise above the head.
  3. Lower one hand, the other – deploy the body-bar with the end forward.
  4. With a bent arm, push the bodybar back.
  5. Run the movement back.
Bodybuilding exercises for women for the buttocks and thighs, spine, arms, back. How to perform
Bodybuilding exercises for women are a great opportunity to have a strong back and a healthy spine.

It is done 3 times 15 times.

For breast

The chest area is best trained with bench presses.

To perform it is necessary:

  1. Lie on your back and grasp the skeleton of the body-bar with a direct grip. Hands are located at the top perpendicular to the body, legs – on the floor.
  2. Raise legs in turn.
  3. Remember to breathe: when you inhale, lift the simulator and put it behind your head, then return it to its original position.

You should do the exercise 3 times in 12 repetitions.

For hands

To strengthen the muscles of the arm area, it is recommended to do the following:

  1. Take the shell with your palms facing your face. Bending the elbows, press to the chest, the elbows themselves to point down. Raise above the head, fix for a while and lower to the chest. It takes about 10 repetitions.
  2. Having taken a standing position, grab the bodybar, with palms away from you. Hands pressed to the body. Bending them, raise the shell to the chest and return to the beginning. Only biceps should function.
  3. Standing, grab the bodybar below shoulder width apart. With a sharp movement, raise the shell to the chest, fix it, lower it down. At least 10 repetitions required.

Bodybuilding exercises for women for the buttocks and thighs, spine, arms, back. How to perform

For hands and press, you can use the following movements:

Exercise Description
Torsion steering
  1. Extend your arms with the shell in front of you at shoulder level.

2. Turn the stick clockwise so that the right hand is located under the left.

3. Perform counterclockwise movements.

It is done 15 times in each of the parties.

Raising arms with shell
  1. The stick is taken by the upper grip.

2. Rises with bent arms to the chest.

Repeats 15 times

Triceps Exercise 15 bends and extensions of the arms at the elbows at an angle of 90 °


For the press

To have a taut belly, women are recommended complexes based on twisting:

  1. Take a stick bent at 90 ° with your hand. In this case, turn the body body to the right, after – to the initial position and to the left. In total, 20 U-turns are made.
  2. The usual climbs. To perform them, you need to lie on your back, and put the shell on your shoulders. On exhalation, raise the body in its upper part, while the knees of the legs are bent, and the feet are pressed to the floor. Take a breath and return to the beginning.
  3. Raising legs 40-45 ° from the floor.

Bodybuilding exercises for women for the buttocks and thighs, spine, arms, back. How to perform

Repeat 3 sets of 10 or more times. For the upper part of the press, you should lie on your back and bend your legs, keep the bodybar near your chest, then raise the shoulder blades until muscle tension occurs and lower yourself to the floor. For the lower abdomen in the same position, hold the stick under the knees and raise bent legs with a shell. For the lateral muscles while standing, hold the stick over your head.

Slimming exercises

The basic rules for performing exercises are as follows:

  • Using bodybar, include movements that affect various muscles and their groups. They have a devastating effect on body fat.
  • Increase the load dosed and little by little to avoid muscle breaks and joint injuries.
  • Before starting, be sure to consult a doctor so as not to aggravate the existing problems.

Bodybuilding exercises for women that promote weight loss can be as follows:

Title Description
Pelvic Lift
  1. Take a lying pose, pressing the feet to the floor. Bodybar should be held with both hands at the hip joint.

2. On exhalation, raise the basin above the surface of the floor so that it is parallel to its surface. To avoid injury, ensure that the lower back does not bend.

3. After exhaling, return to the beginning.

For efficiency, you need to do 3 times in 20 repetitions

Tear-off
  1. Lie on the floor with your knees bent. With straight arms, hold the projectile over the chest.

2. Tear the shoulder blades off the floor and at the same time reach for the knees.

3. Return to the beginning.

It is done 3 times with 20 repetitions in each

Press swing on bench
  1. Lying on a special gymnastic bench, take the apparatus with a reverse grip and place it under the neck. Bend your feet in feet on the edge of the bench.

2. As you exhale, raise your shoulders and head from the bench, the stick remains on your shoulders.

3. On inspiration, return to the beginning, gently lowering onto the bench.

The exercise is performed in 3 sets of 20 times each

The desired weight loss will be achievable if you apply an integrated approach, adjusting the diet and increase movement during the day.

Bodybuilding exercises for women for the buttocks and thighs, spine, arms, back. How to perform

You should eat low-fat and low-calorie foods in small portions, increase the amount of water consumption. This will help establish a metabolism.

Tips for Better Results

In order for the result from training with bodybar to be effective, it is recommended to work out each muscle group at least 2 times a week. However, you can not overload the body too much so that it can recover from stress. It is best to work out a separate muscle zone every day of the week and devote several days to rest from classes.

For the selected zone, you can combine movements with the bodybar and with others. Be sure to stretch and warm up . If training takes place on all muscle groups, you need to start from the upper area and finish with working out the lower. When working, it is imperative to take into account the rhythm of breathing and the technological rules of movements, it is better to work out in front of the mirror.

To control that the abdomen is retracted, the posture is even and straight, the buttocks are tightened. To lose weight, you need to do at least 20 times each of the exercises, accelerating the pace of their implementation. Training can be done at the gym or at home. With proper implementation, the burden of self-study will be effective.

Often engaged in conducting complexes with a shell, consisting of the following exercises:

  • Bridges . Here, the projectile is used as a burden, the exercise strengthens the muscles of the buttocks.
  • Rises to the level of biceps and extension of the hips . Movements are good for strengthening muscles and burning fat.
  • Exercise “warrior” . Hands are straightened overhead with the shell. At the same time, a shallow lunge is performed, then an inclination is made forward with one of the hips back.
  • Triceps with a bike . At the same time, the arms are bent and the torsion of the bicycle pedals is performed by the legs.

Bodybuilding exercises for women for the buttocks and thighs, spine, arms, back. How to perform

Any complexes and programs should be performed alternately, giving the muscles time to recover. This period may take 24-48 hours. To reduce the time, massage, bath, proper nutrition will come to the rescue.

A reference point to help determine gallon in conducting classes will be pleasant muscle pain.

It should increase after 6-8 hours after training and subside after 1-2 days. To make all body muscles elastic and get a beautiful body is a woman’s dream. This requires a lot of time for classes, and modern shells, including bodybar, help in the process, thanks to which you can help all areas of the muscles to become healthy and lose weight.

After consulting with a doctor and a fitness specialist, you need to begin to master the technique of exercises. With constant and correct implementation, the result will be noticeable in a few weeks.

Bodybuilder Shoulder Butt Exercise Video

Round off the buttocks and shoulders:

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