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Hey everyone! In this article we will tell how to train arms and back at home if you only have a body bar.
Back And Bicep Workout With A Body Bar: How To Use It?
If you are still worried that you spent your money in vain – don’t worry, nothing is in vain, this is a great weight for girls who decide to change their physique. It’s quite problematic to train the back without equipment, since the back muscles are involved in the pulling movements, the moment of effort should be created when you pull the weight toward you, either horizontally or vertically (as with pull-ups). With the help of the body bar we can sell most of the back muscles.
Feature of back exercises for women
If you think that training for girls is something different, then you are deeply mistaken! Both men and women need to train hard.
You need to start training with an assessment of your current form. Moreover, the assessment should be objective, but in order to soberly assess your capabilities you need to try.
Further, when we consider the training itself, in some exercises we will consider more advanced options. Try to do one repetition, if it’s very easy, then move on, if not, then try the easier option. What is definitely not worth doing is to rub yourself and force events, a more complex exercise will not lead you to the result instantly, only gradualness and monotony.
Back and biceps workout: Training program
Before we get into the discussion of exercises, we need to discuss the number of lessons per week. TC, the level of preparation is different for everyone, I suggest starting with two workouts per week, the minimum number of days of rest between classes is 2. Further on health individually. Body bar weight usually varies from 5 to 12 kg, so we will perform exercises with it on oxidative muscle fibers.
Exercises are performed within the amplitude, until the end of the arm is not bent. You need to concentrate on burning. We detect from 30 sec to 60 sec of work, depending on your level. We do 5 sets, between sets 30 seconds of rest
Our complex is as follows:
Warm-up exercise – body bar row 2 sets * 15-25 reps
It is important to keep your back straight and not slouch, lower yourself to a depth that is comfortable for you
Do reverse grip bar row for 30-60 seconds, then 30 seconds rest. Five sets need to be completed.
Shoulder exercises for women: pushups variations
The following exercise has many variations from simple to complex
Push-ups from chair 3 sets of 10-20 repetitions. Or push-ups from the knees 3 * 5-10 repetitions. Or push-ups from the floor 3 * 5-10 reps
You definitely won’t have fat on your hands if you can repeat the exercise 3 to 10 times
The next back exercise, which we will perform in the mode of 30-60 seconds, work 30 seconds, rest in 5 sets, is called a boat
The boat perfectly pumps the muscles of the lower back, and working in a short amplitude will allow you to safely pump the back
Staying on the floor, lie on your back and perform the following exercise on your arms
Shoulder workouts for women: French bench press with body bar.
We carry out in the same vein, work for 30-60 seconds, rest for 30 seconds. In 5 sets
1 from 2
It is not necessary to fully extend the arms, the voltage must be kept inside the amplitude
Finish the exercise with an abs exercise.
Ab crunch to strengthen your body
Classic ab crunch on the floor 3 * 20
Try to additionally strain the press at the top of the movement.
Back and biceps workout plan
- Warm-up exercise – slopes with body bar 2 approaches * 15-25 reps
- Body bar reverse grip row from 30-60 seconds we perform the exercise, 30 seconds rest. Five sets need to be completed.
- Push-ups from chair 3 sets of 10-20 repetitions. Or push-ups from the knees 3 * 5-10 repetitions. Or push-ups from the floor 3 * 5-10 reps
- Boat, 30-60 sec work, 30-sec rest, in 5 sets
- French bench press with a body bar. We carry out in the same vein, work for 30-60 seconds, rest for 30 seconds. In 5 sets
- Classic crunches on the floor 3 * 20
This training scheme is more suitable for beginners. It will allow you to carefully strengthen the muscles of the back and arms, without unnecessary fanaticism and harm to health.
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