Woman with a barbell: training and exercises

A decisive role in creating a perfect figure, both when gaining weight and when losing weight, is played by exercises with weights, for example, with a barbell. The most common sports equipment is a barbell, which is actively used in men's and women's training. There are several types of barbells, each designed for specific exercises and purposes. Let's consider the theoretical provisions about the equipment and practical methods of training with a barbell at home.

• Types of rods
• Standard rod
• Olympic barbell
• Powerlifting barbell
• Groups of vulture species
• Benefits of doing barbell exercises at home
• A set of effective exercises with a barbell for women and men
• Bench press for girls and men
• Deadlift for the back at home
• Video instruction: nuances of deadlift technique
• Bent-over barbell rows at home
• Video tutorial: Bent-over barbell row
• Squats
• Video instructions for performing squats with a barbell
• French press with barbell (dumbbells)
• Video tutorial: technique and nuances of performing the French press
• Barbell curl
• Video instructions for lifting barbells for biceps
• Barbell up press
• Video instruction: lifting the barbell up
• Close-grip barbell row to the chin
• Video training for deltoid muscles: standing barbell row to the chin
• Lunges with a barbell
• Video instruction on lunges with a barbell on the shoulders
• Press press
• The best video tutorials on the press press
• Barbell training program at home
• Program No. 1 “Block”
• Program No. 2. “Free” with warm-up.

Types of rods

To use the projectile correctly, you need to study its components.

Standard rod

The classic (standard) version of the barbell is a barbell - a horizontal metal rod - on which training discs with internal threads are mounted, secured with fastenings. This equipment can be used in a wide variety of exercises if no other options are available. There are always two or three standard barbells in the gym.

Technical characteristics of the classic bar: weight, diameters, length

Technical characteristics of the classic rod: weight of components, diameters, length

Olympic barbell

The Olympic barbell has a number of features that make it more maneuverable. The “Olympic” bar is made of high-quality steel, the weight is distributed evenly, the bar has Kraevsky markings, the rod has high strength properties. In addition, the rod has special bushings secured in bearings. Typical characteristics of the projectile: weight - 20 kg, length - 2.2 m, diameter - 28 mm, bushings 50 mm. The Olympic barbell is most often used in the training complexes of professional athletes.

Types of Olympic barbell: the main feature is the mounting of the discs - bushing + bearing

Powerlifting barbell

The bar of a powerlifting barbell has a larger diameter than an Olympic barbell. When working with a barbell, oscillatory movements practically do not occur. The equipment is designed to work with large weights (the weight of discs can reach 50 kg).

Technical characteristics of the barbell and its components for powerlifting

Barbell Curl

One of the most popular and sought after exercises for developing biceps. It doesn’t matter whether you are a beginner or a professional, it is always in the arsenal of exercises for increasing mass and developing strength. By changing the grip width, you can vary the load; a narrow grip trains the outer part of the biceps, a shoulder-width grip trains the central part, and a wide grip works mainly the inner area.

Detailed technique and a visual video of the exercise are here.

Groups of vulture species

The bars that form the basis of the barbell can look different and, accordingly, be used in different exercises:

• The EZ bar is a curved bar that does not break your wrists when performing French presses, biceps curls, and overhead triceps rows.
• The W-bar is a highly curved bar that allows you to use an overhand grip when performing triceps and outer biceps exercises.
• Trap bar is a design for performing exercises with a parallel grip (for example, deadlifts).

Varieties of bars for performing various strength exercises with a barbell

How to train with a barbell to gain muscle mass

The training process, designed to gain weight, should be divided into three to four workouts per week. For example, on the first training day, exercises are performed aimed at developing the chest muscles; it would also be a good idea to do several triceps exercises - a synergist for the pectoral muscles.

Each exercise should be performed in 3-4 approaches, not counting warm-up ones. The weight should be calculated so that you can perform 8 to 12 repetitions. Rest between sets should be about two minutes. Below we will present a detailed complex with a barbell for gaining weight at home.

Benefits of doing barbell exercises at home

Working out with a barbell has a number of advantages, among which the most important is the growth of muscle mass. With regular exercise, muscles tend to develop and strengthen. Not only strength training for men should include various exercises with a barbell: women's training complexes, the goal of which is to increase muscle volume and create a beautiful relief, should consist of exercises with weights, in particular, with an EZ-barbell and a classic bar.

It is impossible even for male athletes to pump up muscles through gym training alone, so the barbell cannot be categorically considered a forbidden piece of equipment. Only if you have health restrictions, you can refuse such workouts in favor of cardio, gymnastics and bodyweight exercises. If your goal is to gain/lose weight, then the barbell is one of the best weapons in the fight for an athletic figure for both men and women.

Another advantage of using equipment is the acceleration of metabolism, which makes you quickly get rid of excess fat (including subcutaneous fat - during the period of intense drying). In addition, periodic weight training increases strength and endurance, comprehensively exercises the muscles and promotes harmonious physical development.

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Results of women's strength training: before and after training with weights (dumbbells, barbells, weights)

How to train with a barbell for weight loss for a girl

Training for weight loss with a barbell can be circular, that is, in one workout the athlete works all muscle groups. Also, each workout can consist of several circles - cycles. This scheme is suitable for weight loss. It is important to perform the exercises one after another without rest. The optimal number of repetitions will be 15-20 times in one exercise. But it all depends on the preparation and weight of the barbell or bar. If it is easy to perform the specified amount with a barbell, you should increase the number of repetitions to 25-30 times. After completing the first round of exercises, you should rest for 2-3 minutes. You can perform 3-4 such circles; it is important to build on your own feelings and select a load appropriate for your preparation.

Barbell training program at home

Program No. 1 “Block”

BLOCK 1. Arm training.

1. Barbell up press (3×8).
2. Barbell curl for biceps (3×15).
3. French press (3×12).

BLOCK 2. Chest training.

1. Bench press (3x8).
2. Seated barbell press (2×10).

BLOCK 3. Leg training.

1. Barbell squats (3×15).
2. Barbell lunges (2×15).
3. Deadlift (3×12).

BLOCK 4. Back training.

1. Bent-over barbell row (3×15).
2. Barbell row to the chin (3×8).

Program No. 2. “Free” with warm-up.

1. Burpee (5 minutes).
2. Push-ups (3×10).
3. Barbell lunges (3×15).
4. Barbell squats (3×15).
5. Bent-over barbell row (3×8).
6. Barbell curls (3×12).
7. Shvung press (1x7).
8. Plank (3 sets of 1 minute).

Exercises with a barbell at home, by and large, form the basic basis for strength training for girls and men. Therefore, it is important to be able to use the apparatus and select the right equipment to perform complex and sometimes multi-joint exercises. At the initial stage of training, you can only work with the bar. Once you have perfected the basic techniques, gradually increase the load using removable discs. Working with additional weights is a direct path to an athletic, proportionately developed figure. In conjunction with proper nutrition, strength training will help you quickly achieve high results.

Set of exercises

Below is a complete set of exercises performed using a barbell. In total, you need to complete from 3 to 5 approaches, each consisting of 6-12 repetitions of the exercise.

The maximum indicator is aimed at developing endurance and strength in athletes. To simply increase muscle mass throughout the body, 3-4 sets with average repetitions are enough.

Bench press

The bench press is one of the basic exercises with which it is recommended that beginners begin training in order to understand their specifics.

It is performed as follows:

1. Take a lying position on a special bench designed for performing bench presses in this position.
2. Your hands should hold the barbell so that the distance between them is about 55-60 cm.
3. The main support for supporting the barbell should be the palms, so the hands should not be bent, the thumbs should be on top.
4. Remove the barbell and take the starting position, in which your elbows should be at right angles to your back.
5. When performing lowering movements, the barbell must be moved at a slight angle; this minimizes the load on the shoulders and forearms, which reduces the risk of injury.
6. The point of contact when lowering the bar should be several centimeters lower than when it was in its original vertical position.
7. For beginners, 6-12 repetitions of the exercise will be enough, depending on the sensations; changing their number is aimed at developing strength and endurance, but not for building muscle.

https://www.youtube.com/watch?v=dpZl9vgSdOw

Deadlift

There are a number of different deadlift executions, the classic version is discussed in detail below:

1. Approaching the bar , you need to spread your legs wide.
2. Take the barbell with an overhand grip, this is done while squatting.
3. When your arms are in a vertical position, your forearms should be positioned above the bar.
4. The implementation of traction begins after exhalation; before this, it is necessary to draw the maximum amount of air into the lungs.
5. After the bar is raised above knee level, you will need to straighten up and bring your shoulder blades as close to each other as possible.
6. When lowering the barbell down , the pelvis is retracted and the lower back bends, but you must try not to change the position of the shoulder blades brought together. After the sports equipment is below knee level, you can squat down so that the weights touch the floor.

Bent-over barbell row

This exercise is one of the most effective for working the muscles of the dorsal region and increasing their total mass; it is performed as follows:

1. The barbell is grabbed from above; your palms should be wider than your shoulders at this moment.
2. Bending your knees , make a significant lean forward so that your body is in a position parallel to the floor surface; your arms must be kept as straight as possible.
3. As you exhale, you need to lift the barbell with a powerful jerk and pull it until it touches the lower abdomen.
4. Try to bring your shoulder blades together as much as possible without leaving the indicated position.
5. Take a deep breath and return to the starting position.

Squats

There are various modifications of barbell squats designed for experienced athletes; below we consider the classic version, designed for people with any level of training:

1. The barbell is taken with a wide grip, the lower back bends, after which the bar is placed on the shoulders.
2. The legs should be wide apart, the elbows should be pulled back to bring the shoulder blades together as much as possible.
3. Take a deep breath and squat so that your thighs are parallel to the floor. If physical fitness and preparation allow, then you can bend them even more.
4. After exhaling , take the starting position.

French press

The French press is one of the most specific exercises, which is primarily aimed at complex and high-quality development of the triceps.

It is performed as follows:

1. Take a lying position , the bar should be taken with a narrow grip. At the same time, you need to try to slightly tilt your arms vertically, this will create additional stress on the triceps for better and more effective development.
2. Take a deep breath , then you need to bend both arms at the elbow joints to lower the bar to head level.
3. Exhale , straighten both arms, which will allow you to return to the original position.

Biceps curl

This is one of the most effective exercises, which during its implementation allows you to maximize the use and work out of the biceps, it is carried out according to the following algorithm:

1. The bar must be taken from the bottom side, while the arms should not bend at the elbows or shoulders.
2. The legs need to be spread wide apart, the knees can be slightly bent.
3. Exhale the air from your lungs , bend your arms at the elbow joints to lift the barbell.
4. Take a deep breath , lower the sports equipment and return to the starting position.

Press up

The chest press is another effective basic course exercise that can be performed while standing.

It is carried out as follows:

1. Straighten your back as much as possible grab the bar with your hands and lift the sports equipment high up, your legs should be wide apart while performing.
2. Inhale and begin to smoothly lower the bar until it is near your upper chest.
3. The upward press is performed while exhaling.

However, this exercise can be performed not only standing, but also from a sitting position:

1. Take a sitting position on a bench, while using your legs to firmly rest on the floor surface.
2. Bend your lower back as much as possible , grab the bar with your hands and remove the sports equipment from the holders, placing it high above your head.
3. As you inhale , gently lower the barbell at an angle so that it reaches the upper chest area, and as you exhale, return it to its original position above your head.

Chin pull

The chin pull is also included in the basic course; the exercise is designed to develop the deltoid muscle group, it is carried out as follows:

1. The bar is taken with a medium grip , while the arms should be slightly bent at the elbow joints.
2. After exhaling the air from your lungs, lift the barbell up, while keeping your elbows apart in different directions. You must try to pull the projectile towards the chin as much as possible.
3. Take a short pause , freezing in this position, then take a deep breath and return to the starting position.

Lunges

Performing lunges works the muscles of the buttocks the most, but the hamstrings and quadriceps also receive a load.

These exercises must be performed according to the following algorithm:

1. Take one foot back and place it on your toes; it should remain in this position in the future.
2. Place the bar on your shoulders.
3. Taking a deep breath , begin to make downward movements - squats.
4. to the starting position while exhaling.

There are modified variations of the exercise, for example, performing lunges to the side or additionally using a special platform. This allows you to increase the number of muscle groups that are involved in the workout.

Forward bends

Forward bending is an extremely effective exercise because it targets the lower back muscles, but also involves a number of other muscle groups, including the glutes.

Similar tilts are performed as follows:

1. The bar must be placed on the back of the shoulders.
2. Try to bring your shoulder blades together as much as possible, bend your knees slightly.
3. While inhaling , begin to bend your hips and at the same time try to move them back, while the body should begin to lower until it reaches a position that is parallel to the floor surface.
4. After exhaling all the air from your lungs, take your starting position.