What can you replace an elastic band with and what to do if you don’t have a bodybar?

A bodybar is a gymnastics stick made of steel, covered with rubber, with multi-colored knobs at the ends. Used in strength aerobics and fitness classes. As a rule, its length is about 120 cm, has different weights (from 3 to 10 kg) and is painted in bright colors. This is something between a barbell and a dumbbell.

This projectile is a weighting agent and is used as a universal tool for various workouts.

It is used as an auxiliary equipment to increase the intensity of training; any standard exercises with its help allow you to load a specific muscle group. Nowadays you can find entire workouts that are specifically designed for the bodybar. are the most popular among girls involved in fitness, as well as in group classes.

This sports equipment first appeared in 1987. Its length was 1.2 m, and the top of the bodybar was rubberized. Over time, the weight of the equipment changed from 3 to 12 kg, which made it possible to take strength training to a higher level. With its advent, there was no need to use discs during classes to increase the load.

What is a bodybar?

What is a bodybar

Literally translated from English, “bodybar” means “body stick.” This is a special equipment used in strength training. Externally, a gymnastic bodybar looks like a barbell from a regular barbell; the ends are equipped with colored tips. Purple, green, orange and other knobs characterize the mass of the bodybar.

The basis of the structure is metal, a soft rubber coating is applied to the surface. Thanks to this, the product is comfortable to hold in your hands and does not slip off.

The standard length is from 90 to 120 cm. The weight of the simulator is selected individually, based on the physical condition, degree of fitness and capabilities of the person. There are models from 3 to 12 kg.

The bodybar can be called a real sports long-liver - the first product appeared in 1987. A photo of the bodybars is presented below.

How much does a barbell weigh?

Weight is one of the key characteristics of a barbell. The choice of exercise and the method of holding the device in your hands during exercise depends on it.

The weight of the neck, depending on the variety, is indicated in the table:

Benefits of bodybars

Like any gymnastics machine, the bodybar has its positive sides. Among the advantages, the following characteristics can be noted:

• Affordable price, large selection in sports stores.
• The classes are suitable for beginners; the instrument does not require special handling skills.
• Versatility - you can strengthen different muscle groups.
• Compact dimensions do not create storage problems. The bodybar can be placed in a closet or in a corner. One of the options for proper storage is a multi-place rack for body bars. It is made from a profile pipe protected from corrosion with special polymer paints.
• High training efficiency. In one hour of intensive use you can burn up to 500 calories.
• Health-improving effect. It consists of stabilizing the activity of the cardiovascular system, improving blood circulation and coordination, and correcting posture.

The bodybar has no disadvantages. But there are some restrictions on use.

This type of exercise is not recommended for people suffering from spinal diseases. After all, it is the spinal column that perceives the load in the first place.

Be sure to remember about the technical aspects of the exercises: imperfect technique increases the possibility of injury and discomfort (sprained ligaments, pinched nerves).

What are gymnastic sticks used for?

Let's start with what gymnastic sticks are. They are a special fitness accessory in the form of a stick. This design may seem primitive, but in fact it is a multifunctional and very useful exercise machine that allows you to conduct a variety of workouts.

As we have already said, gymnastic sticks are actively used during warm-ups and training. It is worth noting that in the human body there are a number of ligaments and muscle groups that, without such a device, remain practically unused.

Gymnastics products at the best price!

Aluminum gymnastic stick with polymer coating, ⌀ 16 mm, L=800 mm, 10 pcs. per package 940 rub. / pack

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Aluminum gymnastic stick with polymer coating, ⌀ 16 mm, L=900 mm, 10 pcs. per package RUB 1,010. / pack

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Plastic gymnastic stick, ⌀ 25 mm, L=700 mm, 10 pcs. per package 660 rub. / pack

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Plastic gymnastic stick, ⌀ 25 mm, L=1100 mm, 10 pcs. per package 970 rub. / pack

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Wooden gymnastic stick, ⌀ 25 mm, L=800 mm, 10 pcs. per package RUB 1,150. / pack

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Wooden gymnastic stick, ⌀ 25 mm, L=900 mm, 10 pcs. per package RUB 1,210. / pack

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In addition, gymnastic sticks allow you to:

1. Increase the mobility of the shoulder joints.
2. Comprehensively strengthen the muscles in the abdominal and lower back areas.
3. Improve blood circulation.
4. Raise your tone.
5. Tighten your buttocks, work your hips, reduce your waist circumference.

This device will diversify home sports activities and will be useful as it allows you to:

• straighten your posture, since when working with gymnastic sticks, the spine is fixed, that is, the back is deprived of the ability to bend;
• increase the mobility of the shoulder joints;
• increase the clarity of movements, achieving comfortable and at the same time correct execution of exercises.

According to experts, the main advantage of this apparatus is the symmetry of the exercises, due to which the same load is achieved on the left and right sides of the body. It is important that gymnastic sticks are suitable for outdoor and indoor exercises - at home or in the gym. Both children and adults can practice with them, the main thing is that there is enough free space.

Secrets of proper selection

In order for your purchase to be beneficial and not leave you disappointed, you need to take into account several nuances of bodybar sticks:

Weight. For beginners, a reasonable load would be a projectile weighing up to 4 kg. In the case of periodic training (a couple of times a month), you can try working with a weight of up to 6 kg. This figure reflects the average level of physical fitness.

If you are a regular visitor to sports clubs, then take a closer look at products weighing 7-9 kg. Advanced professionals prefer the maximum weight of the projectile. As the weight of the bodybar used increases, muscle activity increases. But if you have zero training experience, it’s not worth taking risks; it’s better to gradually move from light to heavy weights.

Length. Everything is simple here: a person’s height is proportional to the length of the projectile. Otherwise, discomfort may occur during the training process. You must purchase the product in professional salons and sports-oriented stores. They offer high quality and safe products. Competent employees will answer your questions, provide advice and help you choose a bodybar.

Price. The price range starts from 500 rubles. As a rule, stainless body bars without an external coating are somewhat cheaper. But too low a price is a reason to think about the quality of the device.

general information

You should know that the weight of the bodybar cannot be changed (you can only choose another bodybar, lighter or heavier), so you need to correctly calculate the load level. For those who are just starting their training, there are equipment weighing from 1 to 3 kg. As a rule, for fitness classes in the gym there are always body bars for athletes of different levels: 1, 3, 5, 7 kg. For already trained or physically resilient girls, there are body bars weighing from 10 to 16 kg. In order not to get injured or harm your body, it is important to determine the desired degree of load and take into account your own strength. You must understand that if you are comfortable doing squats with a weight of 10-20 kg, then it will be impossible to perform training to work out, for example, small triceps or deltoids. Therefore, it is worth choosing a different bodybar - less weight, to work on the muscles of the arms and shoulder girdle.

Preparation for training

Training with a bodybar begins with a preparatory stage, which includes warming up the muscles. For warming up, running in place, squats, bends, lunges and their combinations are suitable. A great way to quickly prepare your body for work is jumping rope.

Particular attention should be paid to equipment. Clothing should not restrict movement. It is advisable to use natural, “breathable” fabrics. Shoes must be carefully laced.

Training is carried out in well-ventilated rooms. Light, unobtrusive music will put you in a positive mood and help you enjoy the training.

Reviews

“I purchased a 10 kg bodybar for training and, perhaps, this is my best sports purchase to date. I often don’t have time for a full workout, so I replace it with a set of exercises with this wonderful weight. The purchase cost me about 3,000 rubles. I didn’t find any cons.” doc freid

“I have a bodybar from Iron Body. I exercise with pleasure, squats with it give very significant results. It is inexpensive, takes up very little space, the only downside is the unpleasant smell of synthetic braid, which takes quite a long time to dissipate. Otherwise, I’m very pleased with the purchase!” Vikulya1989

Types of exercises

To achieve results as quickly as possible, exercises with a bodybar should be carried out regularly. The duration of each is at least 45 minutes. The number of repetitions (approaches) increases gradually.

A selection of effective exercises includes the following options:

Place the projectile on the shoulder area. Wrap your arms around both ends. Slowly make inclined movements left and right, back and forth. Constantly monitor your back to ensure it is straight.

Squats with a machine mounted on your shoulders will tone your buttocks. Starting position – feet shoulder-width apart. It is necessary to perform the deepest, rhythmic squats for 15-20 repetitions.

In this exercise, you should monitor not only your posture, but also the position of your knees. Do not spread your knees, keep them parallel, the bend angle should be 90 degrees.

The bodybar bench press with simultaneous leg raises is a comprehensive workout aimed at developing several parts of the body. To do this, lie on your back, place the projectile on your chest, clasping it with your arms. Perform a bench press by lifting the gymnastic stick to the height of your extended arms, combining the process with lifting your lower limbs.

Lunges are the key to a beautiful figure. Starting position: Take a straight position, feet shoulder-width apart. The bodybar is located behind the neck. Take a maximum step forward with your right leg, while bending your left leg until it touches the floor (squat). Return to the starting position. Perform similar lunges, switching legs. The total number of repetitions is at least 30 pieces.

You can work your arm muscles by lifting the bodybar up. One option: take a bodybar, bend your elbows, and bring the projectile to your neck.

Beautiful abs with the help of a body bar? Easily! Take a comfortable position on the mat with your back pointing down. The bodybar is located behind the shoulders. Raise your body as you exhale, lifting yourself off the mat. As you inhale, lower yourself down.

To build the shoulder muscles, it is useful to perform bodybar lifts with straight arms. The starting position is to stand straight, legs spread shoulder-width apart. The bodybar is held in the hands at chest level. As you exhale, the stick rises up and is held in a static position for several seconds. As you inhale, the projectile returns to its original point. This should be repeated at least 20 times.

The choice of one exercise or another depends on the desired training goal. You can work on one specific muscle group, or you can work on several areas at once. It is better to do exercises in front of a mirror. This will help you monitor the position of your back, legs and arms.

For whom gymnastic sticks are contraindicated

To avoid injury and muscle strain, it is important to handle the gymnastic stick correctly. When starting to use this exercise machine, it is important to understand how to hold it correctly.

There are two grips in total: straight, when the palm is with the outer side up, and reverse, in which the palm holds the stick with the outer side down. The choice of grip directly depends on which muscles need to be used during training.

If we talk about contraindications to exercises with a gymnastic stick , then you should refuse this equipment if:

• you are currently experiencing an exacerbation of a chronic disease;
• you have a high temperature;
• you feel unwell;
• there are compression fractures of the spine;
• you suffer from joint hypermobility.

It is also very important to consult a doctor if you want to correct your posture through exercises with such a stick. Since this type of gymnastics has contraindications, for example, in the presence of injuries, diseases of the musculoskeletal system, pathologies of internal organs, classes should be conducted with a qualified instructor.

Photos of body bars

Pros and cons of working with him

Anyone can exercise with a bodybar. People of any age and fitness level can find effective movements using the apparatus. To choose the right simulator, you will need a preliminary consultation with a specialist.

It is recommended to conduct the first classes under the guidance of a trainer, who will help you select equipment, adjust the load and the correctness of the movements performed. Groups should be small so that the specialist can pay maximum attention to each participant.

The advantages of using a bodybar are:

• Ease of use. Beginners can easily master the technique of performing the exercises.
• Convenient sizes. You don't need a lot of space to store it. The rod fits easily under or behind furniture.
• Variety of exercises offered.
• Use for working out muscles in almost all areas of the body.
• Improving coordination and overall endurance of the body.
• Low threshold for injury. The stick has a rubberized shell that prevents your hands from slipping on the surface.
• Uniform load. This is achieved by distributing the weight along the entire length of the projectile.
• Quickly build muscle corset in any area of ​​the body.
• Relieving accumulated energy during sedentary work.
• Affordable prices. The simplest models will cost a little more than 200 rubles.

Exercises with a bodybar are not recommended for women if they have:

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

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

An approximate lesson plan is as follows:

When working with an apparatus, you need to breathe correctly in order to gain benefits from the exercise and not cause harm to the body.