Exercise rotating a pancake around the head for which muscle groups?

Regularly performing exercises with a barbell is a great way to get rid of excess body weight , make your muscles more prominent, and your figure aesthetically attractive. Training using this sports equipment can be carried out at home, or in the gym under the guidance of an experienced fitness instructor.

The main advantage of working out at home is the ability to independently choose any time to pump all muscle groups, the absence of prying eyes, and there is no need to waste personal time on the way to the gym.

At the same time, at home you can achieve excellent results by developing all groups of the muscular system, using just one collapsible barbell with weights of different weights.

Essence and basic principles

Exercises with a barbell involve creating a maximum load on all elements of the musculoskeletal system. Organizing the training process at home or in a fitness center requires adherence to basic principles, which are described in detail in the table below.

A barbell is a universal sports equipment that allows you to work out all areas of the body, burn excess fat tissue, and improve metabolic processes in the body. To achieve a positive result throughout the entire period of the training process, it is necessary to conduct regular training, as well as follow all of the above principles.

Exercises with a barbell plate for girls

Many girls go to the gym to lose weight and tighten their skin. After a certain time, you need to start loading the muscles. A pancake is used for this. Since most girls dream of a flat stomach, it is in this direction that they try to work.

Let's look at the basic exercises with a barbell that girls use in training:

• Crunches on an inclined bench with a 5 kg weight plate. For the most effective results, it is necessary to carry out 10-20 repetitions in 2-3 approaches. The interval between approaches is 30-60 seconds.
• in this case, the legs must be placed upward on the bench. The initial weight of the pancake is 2.5 kg. The load is distributed on the abs and spinal muscles.
• Classic crunches. A typical abdominal exercise is performed with straight or bent legs. The main load falls on the abdominal muscles.
• Raising a pancake in front of you. Strengthens the anterior deltoid as well as the chest muscles.
• Side bends with a pancake. They allow you to pump up and tighten your oblique abdominal muscles. The muscles of the back and shoulder are also involved.

As you know, men love to pump up, and therefore the training offered to girls will not be enough for them. In addition, a number of other workouts are used, as well as exercises with a barbell plate to gain muscle mass. Let's look at what exercises men need to add:

• Hyperextension, or bending over on a straight bench. This will allow you to pump up your back perfectly, as well as get rid of osteochondrosis with the right loads.
• Pancake pullover. It will help pump up the muscles of the chest, triceps, and latissimus dorsi.
• Neck flexion while lying on your back. In this case, a pancake is used, which is placed on the forehead. This exercise only works the neck.
• Reverse exercise. Neck extension while lying on your stomach. In this exercise, a weight plate is placed on the back of the head and the head is raised back.
• Twists with a plate at the chest. Allows you to strengthen the lateral abdominal muscles.

Many bodybuilders are coming up with more and more new exercises with a barbell plate in order to most effectively load the muscles of different groups. It is worth understanding that if you are beginners, it is recommended to conduct several lessons with a trainer so that he can show the basic techniques and rules of work.

Exercises with a pancake

– a type of strength training using a weighting device such as a barbell plate.

Why are they needed?

Exercises with a barbell at home do not require complex organizational arrangements. Any spacious room or a flat piece of land in a private yard will do.

This type of training allows you to achieve the following positive effects for the body:

• all parts of the musculoskeletal system are strengthened, which minimizes the risk of injury in the future;
• training of the cardiovascular system is carried out;
• lipid, protein and carbohydrate metabolism accelerates;
• effective prevention of diabetes mellitus is carried out, since during energy-intensive exercises a large amount of glucose is burned;
• manages to get rid of subcutaneous and abdominal fat;
• problem areas of the body are corrected (buttocks, triceps line, chest);
• the effect of preventing osteoporosis is ensured, since regular exercises with a barbell stimulate the production of more sex hormones, which has a positive effect on bone density.

Regular exercise with a barbell prevents excess body weight gain. Moreover, the result achieved with the help of this sports equipment lasts for several years. Even if you stop training completely, your figure remains just as aesthetically attractive and physically developed.

Contraindications and possible harm

Exercises with a barbell at home are strictly contraindicated for girls who have the following types of diseases or pathological conditions of the body.

Diseases and pathologies:

• diabetes;
• thrombophlebitis or an individual tendency to thrombosis of the great vessels;
• previous myocardial infarction, as well as cerebral stroke;
• ulcerative lesions of the mucous membrane of the gastrointestinal tract;
• arterial hypertension, accompanied by the periodic occurrence of hypertensive crises;
• neuropsychiatric disorders;
• rheumatism;
• arthritis, polyarthritis, as well as other types of painful conditions of small and large joints;
• heart failure;
• inflammatory processes in the tissues of the reproductive system;
• arrhythmia;
• chronic renal failure;
• bradycardia;
• uterine prolapse;
• tachycardia;
• malignant neoplasms regardless of their location;
• hemorrhoidal disease;
• anal fissure;
• intervertebral hernia;
• a previous fracture of the pelvic bones;
• scoliosis stage 4;
• anemia, leukopenia, thrombocytopenia, as well as other types of pathological conditions of the blood in which its cellular balance is disrupted;
• inguinal hernia.

It is recommended to refrain from performing exercises with a barbell for girls who are pregnant or who are breastfeeding a newborn baby.

During menstruation, it is also necessary to limit the use of this sports equipment, since energy-intensive training with heavy weights can worsen overall well-being.

Useful tips

Exercises with a barbell at home do not require complex preparatory measures.

Despite this, it is recommended to adhere to the following useful tips:

1. When performing exercises with a barbell, always wear the most comfortable clothes and shoes. The best option would be wide shorts, sneakers or moccasins with stable soles.
2. Before deciding to start the training process using this sports equipment, it is necessary to undergo a comprehensive examination by a cardiologist, therapist, traumatologist or surgeon. Specialists of the latest profile will diagnose the musculoskeletal system, and also exclude the possible presence of an inguinal hernia.
3. Training with a barbell should occur no more than 2-3 times a week, subject to proper rest and a balanced diet. Doing exercises more often will not bring any effect, but will only cause physical exhaustion of the body.
4. If discomfort or even slight pain occurs in the back, joints, or muscles, you must immediately stop further training, since such symptoms may indicate the first signs of injury.

5. All exercises with a barbell must be performed using a special safety belt, which is fixed on the belt. This element of sports equipment has a wide base, and its functional purpose is to maintain the spine in the correct position, as well as to prevent the formation of an inguinal hernia.

Even the most basic exercises using a barbell must be performed with minimal weights and proper technique. Lifting an exercise equipment with a hunched back or too narrow legs can lead to injury to the musculoskeletal system.

The most effective exercises for training your shoulders

There are a great variety of all kinds of exercises for the development of deltas (the shoulder, in fact, is the part of the arm from the deltoid to the elbow, and the deltoid muscle is the same ball of three bundles that you want to develop). You can work with blocks, dumbbells, barbells, not to mention dozens of specialized exercise machines.

Below I will give the most effective movements in my personal opinion, which is not the ultimate truth. It was these movements that I used to work out the deltas to their current state (photo at the end of the article).

First, a little theory.

Delta consists of three beams. Front, middle and back. The front one is responsible for pushing movements, the rear one is responsible for pulling movements. The middle delta is partially involved in both cases, plus when abducting the arms to the sides.

In fact, for the effective development of deltas, two basic exercises are enough - pressing and pulling.

There are plenty of pressing movements in any person’s strength training - all guys love to bench press, decently loading the front deltoid. But with traction movements they hose. And if they do a barbell row to the chin, then in most cases it is done incorrectly, loading the trapezius and injuring the shoulder joint.

As a result, we see a situation where the front delta is more or less developed, and the rear delta is completely absent. Let's fix the situation.

Military press (standing barbell press)

An excellent basic exercise for developing the front deltoid, which partly involves the middle bundle too. The grip width is medium, that is, grip the bar slightly wider than shoulder-width apart. If you take it too wide, the chest will steal part of the load; if you take it too narrow, you will overload the triceps, which will fail before the deltoids work well.

My personal advice is that I do not recommend lowering the bar below chin level, so as not to put a breaking load on the joint. Even if your flexibility allows you to lower the barbell to your chest, you shouldn’t push your luck. The risk of injury does not at all justify additional stretching of the muscle for supposedly better growth.

Note that the military press is also a good core workout.

An exercise option from Yaroslav Brin:

A good alternative from Denis Borisov (just don’t bend your hands back, the bar should lie on the base of your palm, and not on the pads, so as not to injure your hand):

And another interesting option from Adam Kozyra:

Dumbbell press sitting or standing

An alternative to the military press is to do the dumbbell press while standing. In cases where there are difficulties with the lower back and a large compression load is undesirable, you can do a dumbbell bench press while sitting with a slight inclination of the bench (80°).

Of the features, I will only note the point where it is necessary to lower the dumbbells - to ear level or so that the angle between the shoulder and forearm is 90°. Lower it lower - create a breaking load on the shoulder joint. Also remember that the dumbbells lie on the base of your palms, and not on their pads (calluses).

Exercise option from Denis Borisov:

And from Yaroslav Brin:

Barbell row to the chin (to the chest)

The second basic movement is for the development of deltas, in particular the middle and posterior bundles. The main mistake is to do this movement by grasping the bar with a narrow grip, and then pulling it higher, lifting your elbows almost above your head. In this case, you injure the shoulder joint and force the trapezius to work, but not the deltoids.

The most effective version of the exercise is shown in the video below (wide grip, slight forward bend, pull to the chest, elbows do not rise above the level of the deltoids):

Swings (breeches) with dumbbells while standing

An excellent option for additional work on the middle deltoids, but only if the exercise is performed correctly. To avoid mistakes, watch the video carefully:

Main complex

In order to evenly pump the entire muscular system of the musculoskeletal system using a barbell, it is enough to use basic exercises on the arms, legs, back, and chest.

Barbell curl

To perform this exercise, you must adhere to the following rules:

1. Place your feet shoulder-width apart.
2. Take the barbell in your hands so that your hands are turned up.
3. As you inhale, bend your elbows, lifting the barbell to your chin.
4. As you exhale, return the upper limbs to their original position.

This exercise simultaneously pumps up the biceps, forearm, strengthens the wrist and tendons that activate the phalanges of the fingers.

French bench press

The French bench press is a fairly complex exercise, the technical side of which is as follows:

1. You need to lie down on a bench with a flat surface so that your head is at the very edge.
2. Pick up a barbell with a working weight.
3. As you inhale, move the sports equipment behind your head as far as possible.
4. As you exhale, straighten your elbows, returning the bar to its original position.

This exercise effectively develops the triceps, covering this muscle from the shoulder to the top of the elbow joint.

Lifting the barbell up overhead

Lifting a barbell overhead is a simple but energy-intensive exercise that is performed in compliance with the following rules:

1. Place your feet shoulder-width apart.
2. Bring the barbell to your chin.
3. As you inhale, straighten your elbows and lift the barbell above your head.
4. As you exhale, return the sports equipment to its original position.

This exercise pumps up the entire shoulder girdle, and also creates additional stress on the triceps and upper segment of the pectoral muscle.

Squats

Squats with a barbell are a basic exercise that pumps up all the muscles of the lower extremities, as well as the buttocks.

The principle of its implementation is as follows:

1. You need to place your feet shoulder-width apart.
2. Bring the barbell behind your head, fixing it on your neck.
3. As you inhale, bend your knees, squatting as deep as possible.
4. As you exhale, return to the vertical position again.

Squats with a barbell are an effective exercise for girls to pump up the gluteal muscles.
While performing this exercise, you must ensure that your back always remains straight. Otherwise, serious injury may occur.

Pumping the calf muscle

Pumping the calf muscle is an exercise that allows you to develop the lower part of the leg from the ankle to the knee joint.

The technique for performing it requires the following steps:

1. Place your feet shoulder-width apart.
2. Bring the barbell behind your head, placing it on your shoulders.
3. While inhaling, bend the ankle joint, fixing the foot exclusively on the toes.
4. As you exhale, it again covers the entire area of ​​the sole.

Regularly performing this exercise allows you to make your calf muscles beautiful and voluminous.

Lunges with a barbell

Lunges with a barbell are a complex and difficult exercise that is performed as follows:

1. It is necessary to place the barbell behind your head, placing it on the shoulder girdle.
2. As you inhale, take a step forward with the leg bent at the knee as deeply as possible so that you actually perform a squat.
3. As you exhale, the body returns to its original position.

Similar actions are performed in relation to the next limb. This exercise develops the buttocks and all muscle groups of the leg.

Deadlift

The deadlift is considered one of the most difficult, but at the same time effective exercises for developing the back.

Technique:

1. Place your feet shoulder-width apart.
2. Tilt your body forward.
3. Take the barbell in your hands.
4. As you inhale, bend your elbows, pulling the sports equipment towards your chest, and also straightening your body.
5. As you exhale, return the barbell and body to the starting position.

This exercise develops the latissimus dorsi muscle, forms strong chest muscles, which protect the spine from injury.

Bench press

The bench press is one of the basic exercises that is performed using a barbell.

The training process technique is as follows:

1. You will need to lie down on a bench with a perfectly flat surface.
2. Take the barbell in your hands, holding it in front of you at chin level.
3. While inhaling, bend your elbows to such an extent that the bar of the sports equipment touches the surface of the chest.
4. As you exhale, bend your elbows and straighten your arms, pressing the barbell away from your chest.

This exercise allows you to simultaneously pump up not only the chest muscles, but also develops the shoulder girdle and trapezius.

Lifting the barbell upward from behind the head

Raising the barbell upward from behind the head is a simple exercise that is performed in compliance with the following rules:

1. Place your feet shoulder width apart
2. Bring the barbell behind your head, placing it on the line of the shoulder girdle.
3. As you inhale, extend your elbows and lift the sports equipment upward.
4. As you exhale, return the barbell behind your head.

This exercise allows you to develop the upper part of the latissimus dorsi muscle, trapezius, shoulder girdle, and also perfectly pumps the triceps.

Barbell training program at home

The history of the bar goes back about two centuries. Previously, weights were used for training, and then the ball barbell was invented. It was a bar with cast iron balls at the ends. Note that the first sports equipment that resembled a barbell were used in Ancient Greece.

Modern sports equipment is known to every person and is a bar on which pancakes are placed. To prevent them from falling, special clamps are used. To facilitate the progression of the load, pancakes of different weights are produced, from 0.25 to 50 kilos.

How to properly organize barbell training at home?

In order for the training to be effective regardless of where you train, you need to properly organize your training with a barbell at home. It is quite clear that to get the maximum effect, you need to exercise regularly. Depending on your level of readiness, you should practice two to four times throughout the week. In this case, the duration of one lesson should be from 40 minutes to an hour. Here you should also focus on your level of preparation.

The annual training cycle should be divided into two stages: spring-summer and autumn-winter. In spring and summer, it is worth devoting half of your training time to strength training, and the remaining time to devote to cardio exercises or team sports in the fresh air.

In autumn and winter, it is worth focusing on strength work, devoting up to 70 percent of the time to it. Give the remaining 30 percent to various types of aerobic training.

It is very important to choose the right exercises so that they are most effective for you. Try to perform the heaviest movements in the middle of the session, as the muscles will already be warmed up, and you will thereby reduce the likelihood of injury. When determining the number of sets and repetitions, it is necessary to build on the goals set.

To increase your physical parameters and gain mass, you need to work in 4-5 sets with 5-6 repetitions in each set. At the same time, it is necessary to remember the importance of load progression. For example, in the previous lesson you performed a movement with a sports equipment weight of 45 kilos.

You managed to perform 6 repetitions with this working weight in four approaches. In this situation, in the next workout, increase the weight of the bar to 47.5 kilos and again work in four sets, but with the following number of repetitions:

• 1st set - 6 repetitions.
• 2nd set - from 4 to 5 repetitions.
• 3rd set - 3 to 4 repetitions.
• 4th set - 2 to 3 repetitions.

Remember to rest after each set until your breathing is completely restored and proceed to the next set. It is necessary to work on increasing strength parameters and gaining weight from three to six months.

If you want to focus on burning fat and increasing relative strength, then the number of repetitions per set should be increased to 12-15, and the number of sets should be two to three. The weight of the projectile must be selected so that the last repetition is performed to failure. When you can perform the movement in the amount of 15 repetitions quite easily in the third set, you need to increase the weight of the projectile.

It should also be remembered that it is first necessary to progress the load by increasing the number of repetitions and only after that increase the working weight of the projectile. Gradually, you need to move from simple movements to complex ones, while increasing the number of sets and repetitions, as well as increasing the working weights. Rest for about 120 seconds between sets, but do not sit during this time. Walk slowly to regain your breathing.

If you notice that performing heavy basic movements is accompanied by prolonged breathing problems, visual enlargement of blood vessels, and redness of the skin of the face, then you need to reduce the load. To avoid overtraining, you should use training cycles.

How to prevent overtraining during training?

One of the best preventive measures for overtraining is the so-called fasting week. It should be the only one in your monthly training cycle. At this time, you need to reduce the volume of training by 50 percent and introduce cyclic loading into the training program.

Before starting each lesson, you need to warm up thoroughly for 10 or 15 minutes. Also remember the importance of performing warm-up movements in the pauses between sets. For example, when performing barbell presses, you can shake and massage the working muscles. The main part of each session is devoted to working out all the large muscles of the body, and after completing the workout, do a cool-down.

When creating a barbell training program at home, you should adhere to the following rules:

Select the correct weight of sports equipment.

When performing heavy movements, you must use special shoes that securely fix the ankle.

Using various options for performing exercises, you can reduce the load on the joint-ligamentous system.

• Do not overload the spinal column during each session, alternating movements in sitting, standing and lying positions.

You also need to learn to control your breathing. When you return to the starting position, you need to exhale. Until you exert maximum effort, you need to inhale.

Exercises for training with a barbell at home

Very often, people believe that even if they have such sports equipment as a barbell, training with a barbell at home cannot bring the desired result. Of course, training in the gym will allow you to progress faster, but at home you can achieve your goals. Now we will talk about the most effective exercises that you can perform not only in the gym, but also at home.

Bench press.
This is one of the most popular movements among athletes. To perform this, it is advisable to have a bench, but you can also use a couple of stools, placing them side by side. By changing your grip width, you can shift the focus to the target muscles that you need to develop first. When using a wide grip, the maximum load falls on the back muscles, and when using a narrow grip, the maximum load falls on the triceps.

French presses.

For this movement, it is also advisable for you to have a bench, which will increase the amplitude. However, you can do the French press on the ground.

Barbell presses, sitting or standing.

This is an excellent movement that will allow you to effectively pump up the muscles of the shoulder girdle and upper chest. Also note that when performing the exercise, the barbell can be lowered to the chest or behind the head.

Shrugs.

This movement is aimed at working the trapezius. If we talk about performing shrugs at home, there is an undeniable advantage - there are no serious requirements for additional equipment. Just select the optimal weight for yourself, then slightly abduct your shoulder joints and begin to lift them. But remember that circular movements of the shoulder joints are prohibited.

Deadlift.

This movement does not lose its effectiveness at home. You can use the classic version of the movement or its variation - the sumo deadlift. Note that beginner athletes or tall athletes should focus on the classic version of the movement. Also, beginners can lower the barbell slightly below the level of the knee joints, while experienced bodybuilders should work with full amplitude and lower the barbell to the ground.

Pulls towards the waist, inclined position.

An excellent movement that engages the back muscles. In this case, you do not need to use large working weights, and special attention must be paid to the technical side of the issue.

A set of exercises with a barbell for training at home in this video:

Week schedule

Proper organization of the training process is the key to obtaining a positive result aimed at developing the muscles of the whole body, burning excess fatty tissue, and obtaining an attractive figure.

The table shows the weekly schedule for performing exercises with a barbell:

When performing each of the above exercises, it is necessary to use optimal weights that correspond to the physical abilities of each girl.

Exercises

Dead beetle

Lie on your back with your arms extended toward the ceiling and your legs raised, knees bent at a 90-degree angle. At the same time, lower your right leg, extending it. Lower your left hand towards the floor, but do not touch it to the floor. After this, lift your arm and leg and do the same with the other arm and leg.

Twisting

Lie on your back with your knees bent and your feet flat on the floor. Use your core muscles to lift your torso off the floor until your torso is vertical. Return to the starting position.

Russian twist

Sit on the floor with your knees bent and your feet off the floor. Lean back so your body is at a 45-degree angle to the floor. Bring your hands together in front of your chest, then begin twisting your torso from side to side.

Leg raises

Lie on your back. Keeping your legs as straight as possible, lift them until your feet point toward the ceiling. Slowly lower them to the floor to the starting position.

Rock climber

From a push-up position, lift one knee toward your chest, and do it fairly quickly. Then do the same on the other side.

When to expect the effect

Exercises with a barbell at home require regular training with a rest regime, good nutrition and complete abandonment of bad habits. Under these conditions, after 2 months. After intensive training using this sports equipment, the first positive results will appear.

A sustainable effect from regular training with a barbell can be observed no earlier than 6 months. Technically incorrect exercises, unbalanced nutrition, skipping sports, drinking alcohol and smoking will make it impossible to achieve positive results.

Barbell exercises are a complex training process that involves the use of only one sports equipment. In order to pump up the entire muscular system of the musculoskeletal system, you will need a bar and stacked weights of different weights.

Using a barbell you can develop the muscles of the back, biceps, triceps, shoulder girdle, buttocks, and lower extremities. Barbell exercises are easy to do on your own at home.

When creating an individual training schedule, you should not neglect proper rest and regular cardiological exercise.

What muscles work?

When performing lunges with a weight plate overhead, the following are actively involved:

• in the lower part of the body - the gluteal muscles and quadriceps;
• in the upper body - trapezius muscles, triceps, anterior and middle deltoid muscles.

However, it should be noted that the upper body works indirectly in this exercise - it is responsible for stabilizing and holding the weight of the apparatus with straightened arms above the head.