Exercises with a barbell plate for girls and guys

In all strength disciplines, athletes lovingly call the disc from a barbell “pancake” or diminutively “pancake”.

Despite such a funny name, its weight can reach 50 kg! And not every man will lift it or perform strength exercises with it.

Nevertheless, in some sports, activities are actively used where the main weight is a barbell disc. For example, in different types of martial arts or in crossfit.

However, in bodybuilding there are exercises with a weight plate, which have received permanent registration in the gym.

Advantages and disadvantages

In order to understand whether we should even devote time to the Svend Press, we need to weigh the pros and cons.

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Advantages

• The pectoral muscles receive not only dynamic (movement) load, but also isometric (maximum tension). Due to this, the strength of the pectoral muscles increases. And performance increases in such basic exercises as bench press or dumbbell bench press.
• No bulky exercise equipment is required to perform. Therefore, it can be done not only in the gym, but also at home.
• Thanks to the close position of the hands relative to each other. The inner part of the chest is being worked on.
• The Svend press is performed with light weight, so the risk of injury is minimal.
• By performing the exercise while standing, the abdominal muscles are included in the work.
• The serratus anterior muscles are actively worked.
• During the exercise, the pectorals are under load all the time. Since we have to squeeze the disks so that they do not fall. This makes the exercise even more effective.
• Improving the definition of the pectoral muscles.

Flaws

• It is impossible to build muscle mass. Yes, unfortunately, this exercise in its classical execution can only affect the relief and strength of the pectorals. But this will not increase the mass.

• It's difficult to progress. If you want to add weight, this will be problematic. Since the exercise is one of the difficult ones.

Trap neck

A neck that has not only an unusual name, but also a slightly non-standard appearance. It somewhat resembles a equipped trap. It has a very specific purpose - it is used to train the trapezius. It is also actively used in training called farmer's walk, or shrugs. Usually reserved for professional gyms. It has relatively small dimensions (the width of this type of neck does not exceed 85 cm), while the weight of the projectile reaches 7 kg.

Don’t forget, knowing what you are dealing with, as well as understanding what different types of bars are used for, what weight they have, technical characteristics, how they are used in practice will help not only to be an “enlightened” athlete, but also to avoid real injuries in training due to improper use of various types of projectiles.

Remember, when you're dealing with heavy weights, every pound you put on the bar counts. And knowledge of these very limiting limits will allow you to effectively increase mouse mass and avoid injury.

Benefits of strength training with a weight plate

• Pancakes are available in the arsenal of any gym and thus training with them is available to all visitors to the sports club.
• Exercises with a weight plate, like any strength training, first of all, help build muscle mass and thereby correct your figure, make your body more toned and sculpted.
• Pancake, being one of the most affordable weights, allows you to diversify your strength training and thereby increase your motivation to play sports.
• Exercises with a pancake are also good because they accelerate metabolism in the body (by about 10-15%), promoting the burning of fat mass and replacing it with an aesthetic muscle corset.
• Exercises with a weight plate, as with other weights, promote the accumulation of calcium in the bones, thereby making them stronger. Thus, strength training is an excellent prevention of osteoporosis.

Leg swings back for elastic buttocks

Regular leg abductions while standing on all fours

Technique:

• Get on all fours, focusing on your hands and knees; for convenience, you can use a fitness mat.
• Hands are at shoulder level, under them. Knees and hips are straight. The body, as well as the head, are located straight.
• Begin to lift your right leg, maintaining an angle at the knee, until your thigh is parallel to the floor. In this case, the leg should be directed towards the ceiling.
• Try to move your leg back as much as possible without straining your upper torso and abs.
• Lower your leg to the starting position, then repeat the same with your left leg.
• Perform at least 8 repetitions with each leg.

Pull your legs back with your feet against the wall

Technique:

• First, stand with your back to the wall.
• Get on all fours, place your hands shoulder-width apart, hips vertical.
• Shift your body weight onto the palms of your hands and toes.
• Swing both legs so that your toes touch the wall behind you. Don't move your upper body. Shoulders and arms should be in the same position throughout the entire exercise.
• Lower your legs to the starting position.
• Do at least 10 repetitions to get maximum benefit from the exercise.

Swing your straight leg back while kneeling

Technique:

• The starting position is the same as for the usual leg abduction. Focus on all fours.
• Place your knees together and lower your upper torso, bending your elbows and placing your forearms straight on the fitness mat.
• Straighten your left leg and take it back as high as possible.
• Try not to bend your knees. The upper body does not move throughout the entire movement.
• Lower your left leg down and repeat the same steps with your right leg.
• Do at least 12 repetitions with each leg.

Circular leg swings while on all fours

Technique:

• As with the other exercises, start on your hands and knees.
• Just like standard leg abductions, lift your left leg by bending your knees so your thighs are parallel to the floor.
• Place a dumbbell (select the desired weight in advance) behind your left knee. Rotate your leg in a circular motion to the left, using the strength of your thigh muscles. Repeat the movement 6-8 times.
• Then rotate the same leg to the right in a circular motion, 6-8 more times.
• Do the same with the other leg and repeat with the right leg.

Leg abductions on a fitball:

Technique:

• Stand about 30cm away from the fitball. You can calculate the distance based on your comfort preferences.
• Place your feet together.
• Lower your upper body so that you can place your hands behind the ball to maintain balance.
• Raise your right leg, bending your knees 90 degrees.
• Then kick your legs back as high as possible.
• Perform 15-18 repetitions and move to the other leg.

All of these variations of the back swing while on all fours effectively work the muscles of the legs and thighs, providing you with a good workout to keep your buttocks toned. Include this exercise in your exercise routine and do it regularly. The result in the form of beautiful buttocks will not take long to arrive! So get active and enjoy the amazing benefits of the kick back exercise!

Advantages

• The Svend press is not a foundation or foundation. However, it perfectly strengthens the pectoral muscles and helps increase strength.
• When performing a bench press, your grip strength develops significantly, which is good for barbell bench presses or rows for the back muscle.
• The Svend press is often recommended for girls to restore breasts after childbirth and breastfeeding. This exercise perfectly tightens a “tired” bust.
• Using a bench press, you can shape the outline of your chest.
• The exercise is easy to master. It is not necessary to take heavy weights. Small pancakes are enough for successful work.

Interesting fact. The only noticeable drawback is the load on the ligaments of the chest and deltas. Many athletes experience discomfort when performing the exercise.

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.

Exercise technique

The technique is simple, but it’s better to start practicing it without weights. And then gradually increase the weight. But remember, even professional athletes rarely reach heavy weights. Basically these are 2 weights from a barbell, each weighing 10 kilograms.

Initial position:

• Take two barbell discs in your hands and fold them in front of you, holding them between your palms. This happens due to tension in the pectoral muscles, not the arms.
• Stand up straight. Bend your legs slightly at the knees for greater stability.
• Raise your elbows up until your forearms are parallel to the floor.
• Pull your shoulders back until your shoulder blades are completely brought together. To stretch the pectoral muscles as much as possible.

Performance:

• As you exhale, we begin the movement, simultaneously with your shoulders and arms forward. Until they are completely straightened.
• Our movement should resemble a basketball pass. That is, as if we are trying to throw discs to someone.
• At the end point, squeeze your pecs until you feel tension in the entire muscle.
• As you inhale, we begin to bend our arms and move the discs back. Then slowly move your shoulders back until your shoulder blades are completely brought together. By performing this exercise in this way, we use the full range of motion. Stretching your pectoral muscles as much as possible.

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Remember, in the Svend press, our task is to feel the work of our target muscles. And not to set a strength record. As for moving your shoulders back, everything is simple. Remember how to do a regular BENCH PRESS. As we take the starting position, we also squeeze our shoulder blades together to push our chest out. This stretches the muscle fibers as much as possible.

Headstock Angle

The headstock can be flat, that is, have no angle of inclination relative to the main plane of the neck, or have an inclination. Additional string guides are often installed on a flat head to increase the angle of the string from the nut to the headstock so that the string does not fly out of the nut groove. These necks can be found on Stratocaster and Telecaster guitars.

When the headstock is angled relative to the rest of the fingerboard, the strings sit firmly in the grooves and do not fly out, and guides are not needed.

So, we have sufficiently examined the guitar neck, its components and features of sound and operation. The choice, as always, is yours! After all, the best guitar is a guitar that sounds the way you like!

Training program

These programs train not only muscle strength, but also their endurance, as they were developed by MMA fighters.

Important! Don't stop during the exercise to catch your breath. If you feel like you're running out of energy, finish the set and give yourself five minutes of rest while doing light exercises.

"Bus driver"

Take the projectile and extend it in front of you with straight arms. Now rotate it in one direction or the other, using only the strength of your arms and shoulders. Perform two sets of 30 seconds - this will be enough to load the muscles that stabilize the shoulders.

Dumbbell row

Bent-over dumbbell rows are the coolest exercise for developing the latissimus and teres dorsi muscles. The most convenient option for performing this exercise is to perform it on a bench.

For example, to perform rows with the right hand, we place the left leg with the knee on the bench, and the left hand with the palm on the bench (instead of the bench, you can use any surface protruding from the floor). The right leg stands to the side on the floor, and the right hand holds a dumbbell.

Our task is to bend your arm so that the dumbbell is near your waist. The back is arched and is at an angle of about 45% degrees to the bench.

It is important to feel that you are working your back and not your triceps. To do this, lower your arm as low as possible, while stretching the latissimus muscles

Benefits and disadvantages

• This exercise is not basic, but helps strengthen and increase the strength of the pectoral muscles.
• The press develops grip strength, and also increases performance in the bench press and deadlift for the back muscles.
• Some trainers recommend this type of bench press to women for effective breast recovery and tightening after childbirth.
• The Svend press creates the contours of the pectoral muscles.
• Another advantage is that it is not difficult to implement. The working weight when performing this press is much lower than that used when working with a barbell.
• Develops several muscle groups.

The disadvantage of the bench press is the load on the ligaments of the pectoral and deltoid muscles. Very often, athletes feel discomfort and pain.

Athletes who are injured or untrained will need to perform the exercise with greater caution.

What muscles are used by lunges?

When performing lunges, a large number of muscles in the lower body are involved. The degree of impact on the gluteal region surpasses even BAR SQUATS. There are several main muscles:

• Quadriceps . This muscle group is involved in hip extension. Which is basically what we will do in this exercise. Each variation will involve different muscles of this muscle group (there are four in total).
• Gluteus maximus and minimus. This is the desired goal for most girls in the gym. Lunges are one of the best exercises that can develop this area. Thanks to small changes, you can shift the load from the quadriceps to the buttocks. And then they will be even more involved. This will have a phenomenal effect on their development. But we'll talk about this later.

Also, it uses a large number of secondary assistant muscles:

• Biceps femoris . Although this muscle is not involved in movement during lunges, it helps keep us in a stable position. Stabilizes the hips.
• Soleus and gastrocnemius. And these muscles act as stabilizers of the foot. And they work in static voltage.

Abs and spinal extensors.

As always, they provide support for our spine and help us keep our torso in an even position.

Lunges

When we reach a more professional level in training. And we will be able to add additional weights to lunges: dumbbells, barbells, weights, etc. Additionally, the game will include:

• Forearm

• Trapezoid

• Deltas

These muscle groups will help hold the weight we have chosen.

Features of training with a pancake

• To achieve a noticeable effect, 2-3 strength training sessions per week lasting 30 minutes are enough.
• If you are new to training with plates, then choose a 5kg plate to start with, gradually increasing the weight of the weight.
• Depending on your level of physical fitness, adjust the number of repetitions of each exercise yourself. It shouldn't be easy. The last approaches to the exercise should be given with visible difficulty. Start with 5 quality reps of each exercise suggested below. Gradually increase the number of approaches to 10-25, and the number of approaches to each block of exercises to 3.

Author of the exercise

Let's say a few words about the history of the exercise and its inventor. The name is deservedly given in honor of Svend Carlsen, a Norwegian bodybuilder and strongman. Many people remember this charismatic athlete thanks to the cry “Viking Power!”, which he shouted during competitions.

The Svend press was at one time very popular among athletes, but subsequently moved into the category of “forgotten exercises of the past.” Since then, many other effective exercises have appeared, but this bench press is still worth trying.

Perhaps if you diversify your chest training by adding it to the program (especially if the muscles are accustomed to the load), this will allow you to overcome stagnation and achieve the desired progress.