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Exercises with weights for home training and classes in the hall

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Exercises with weights for home training and classes in the hall
The contents

  • Why rod
  • Choose exercises
  • The sets, reps,, rest
  • Working weight
  • Principles of training
  • Top 5 barbell exercises
  • What to choose: lessons at home or in the fitness centre

Strength exercises are needed to give muscle tone, strength and elasticity. Working with weights not simply helps to strengthen the muscles, but also to increase muscle mass. Rod — shell, which is in any fitness room. Exercises it aims to work all muscle groups. If you buy the rod for personal use, you can do at home. But wherever there was a training, it is important to examine the advantages and disadvantages of barbell exercises.

Why rod

Using your own weight is good only in the first phase of strength training. When muscles are trained, and the goal of the athlete is the muscle building time to move on to exercises with weight.

Rod is the most versatile shell, suitable for beginners and more experienced athletes.

Most of the exercises are basic and involve several muscle groups. This contributes to a more intensive load. So the classes power fitness is impossible without a barbell exercises.

If you start from the middle working weight, and then constantly increase it fast enough to see progress.

The bar gives a balanced load, further loading of the muscle-stabilizers.

The disadvantages of training with a barbell is the fact that for large weights and working to fatigue the necessary insurance with the participation of the partner.

Choose exercises

To effectively work out the whole body should be included in training 8-10 exercises: approximately one for each muscle group. Large muscles need to work in more exercise.

To pump the chest muscles, choose a chest press and Mahi to his chest. For back are deadlifts and reverse swing, combined with stretching.

Hands can be pumped, performing bicep lift rod and isolated the UPS in the rack, as well as French press and lift from behind the head standing — for the triceps.

Squats, lunges, leg press, donkey raises — these exercises are ideal for developing the musculature of the legs and buttocks.

Experts advise to start training to work on larger muscle groups, and only then move on to small.

The sequence of movements can be changed to enhance the training.

The sets, reps,, rest

The number of sets and reps in each exercise depends on the training level of the athlete and his purposes, so selected a fitness trainer on an individual basis.

General guidelines for number of repetitions performed on the basis of the objectives of the training are as follows:

  • slimming, fat — 1-3 sets of 10-12 times with sufficient work weight;
  • muscle building — 3 or more approach to fatigue at 6-8 reps (in this scheme it is necessary to be engaged under the supervision of a coach after a few weeks of training);
  • restorative training, development of endurance — 1-3 sets of 12-16 times with a weight that allows you to perform the necessary number of repetitions.

The rest between exercises depends on the number of repetitions: the greater the number, the smaller the break.

If you are performing 15 repetitions, rest 30-60 seconds. In the case of training power with more weight at 4-6 reps, you should increase rest to 1-2 minutes. Advanced athletes to fatigue, rest 2 to 5 minutes.

To engage in the post should be 2-3 times a week. For muscle recovery you need to take a break between workouts at least one day. If high intensity should rest for a longer time.

Working weight

The weight of the rod depends on the training of the athlete, and the number of repetitions. For the major muscle groups pick up more weight than for small ones.

Before increasing the weight, it is important to master the technique of execution of exercises, doing with a blank fretboard.

Not to be confused with the weight of pancakes that you can raise in other simulators. Because exercises with a barbell require a lot more effort.

For beginners there is a General rule for the selection of the working weight of: he must allow you to perform the required number of repetitions.

Principles of training

Each training should be based on the General scheme:

  • Warm up — light Jogging or jumping rope.
  • Training with low weight — for 10-16 reps of basic exercises.
  • First approach with a moderate weight.
  • Increase the weight 5 pounds and do the second approach.
  • The basic principles of training:

  • Different days should be different from each other composition exercises: on the first day it is possible to swing back, the second a chest and arms in the third leg and buttocks. Weight in each of the training days also changes.
  • The lifting and lowering of the rod should be slow, without jerks and swinging.
  • You should breathe evenly and deeply. Exhale to do in the phase of tension, breathe in relaxation.
  • It is important to monitor the position of the back, preventing its deflection, and fillet. The press should be strained.
  • Post-workout pain is normal. The main thing that there was a sharp pain in the muscles and joints when performing exercise themselves.
  • Top 5 barbell exercises

    • Squats.
  • Stand straight, feet shoulder width apart. The Griffon rests on the trapeze and the back surface of the shoulders.
  • Bend your knees and sit down. The case apply a little forward. Heel resting on the floor, back straight. At the bottom of the thigh should be parallel to the floor. So as not to injure your knees, watch that they did not go over your toes.
  • Straighten the legs. Return to the starting position.
    • Deadlifts.
  • Stand up straight. The rod is in the lowered hands in front of him.
  • Lower the bar, making it tilt forward. The pelvis to lift. Back stays straight, knees can be slightly bent. Buttocks tense. At the bottom should feel the hamstring tendons.
  • To return to the starting position.
    • Attacks.
  • Grif rod to place on the trapeze.
  • To take a step forward. The knee of the back leg to send to the floor.
  • Repeat as many times as necessary.
    • Bench press.
  • Lie on your back. Grif to get in front of chest normal grip, bend your arms at the elbows.
  • To raise the bar, straighten your arms.
  • Lower the weight to your chest, not touching her post.
    • Exercise on the biceps.
  • Stand straight, feet shoulder width apart. To take up the fretboard reverse grip. Hands down shoulder width apart.
  • Bend your arms at the elbows to raise the barbell to the shoulders.
  • Slowly lower the shell.
  • What to choose: lessons at home or in the fitness centre

    Have a workout in the gym there are several advantages:

    • availability of specialized equipment and any scales;
    • the opportunity to speak to the coach for selection of weight control and exercise technique;
    • motivation in the classroom in an environment of like-minded people.

    Home workouts also have their advantages:

    • you can study at any convenient time;
    • no need to spend time on the road to the gym and back;
    • significant savings: no need to buy a subscription, special sports clothing and shoes.

    The downside of practicing at home can be considered that the lack of motivation to force myself to make much more complicated than in the hall.

    Also the beginner to train yourself undesirable as a technique of exercise has not worked that can lead to injury.

    At the advanced level workout is still better to move to the gym, to be able to connect partner for insurance and assistance when you change weights.

    Uses photographs Shutterstock

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