Exercises with a barbell for girls to lose weight at home

Kettlebell press. What, why and why

We try to add variety to your training process, so we publish articles in which we consider both ordinary and unusual exercises. Today's movement with free weight is the kettlebell press. Most likely, you have never done it before. And if so, let's look at it in detail. Go!

Muscle atlas

The exercise belongs to the class of conditionally basic (compound) with a push/push type of force and is aimed at working out the shoulders. Forces arising in the exercise:

• dynamic: deltas – abduction, flexion; scapula and collarbone – upward rotation; elbows – extension;
• static: spine (thoracic/lumbar) – extension, flexion, lateral flexion; wrist – flexion.

A complete muscle atlas looks like this:

Advantages

By performing the kettlebell press exercise, you can expect to receive the following benefits:

The effect of strength training on fat burning[edit | edit code]

Your goal is to reduce the amount of subcutaneous fat without losing muscle mass. You also don't want to lose strength and endurance - your athletic performance shouldn't suffer. How to act in this situation? By following a diet and taking sports nutrition, strength training will help you.

Pieces of fat and muscle of equal weight (it has been proven that the photo is fake; fat and muscle have approximately the same volume with equal mass)

Muscle vs fat. Myths and reality

When losing weight, strength training will be your best assistant for three reasons:

1.

The more you exercise, the less you need to worry about calories. By burning 300-400 calories per day through exercise, you speed up the fat burning process. As I noted earlier, these numbers were determined through research and are accurate.

2.

Strength training while losing weight helps increase your RMR.
Afterward, your metabolic rate (RMR)
remains elevated for several hours, and you burn extra calories—even while resting. If you practice strength training, you speed up your metabolic processes even more: the muscles you work on are metabolically active tissue. An increase in its volume helps to increase the metabolic rate.

Researchers at the University of Colorado conducted an experiment to see what effect strength training has on metabolism. 10 men aged 22 to 35 years were selected to participate in the study. At various stages, they performed strength and aerobic exercises, and also had their physical parameters monitored at rest - in a sitting position. During the experiment, they were all fed a prescribed diet that included 65% carbohydrates, 15% protein and 20% fat.

As for the strength portion of the experiment, participants received a fairly standard, but at the same time challenging, load: they performed five sets of each of 10 different upper and lower body exercises. The training lasted for a total of approximately 100 minutes. For aerobic exercise, a stationary bicycle was selected and participants rode it at a moderate level of intensity for approximately an hour.

Based on the results obtained in this experiment, experts made the following conclusions: strength training, in contrast to aerobic exercise and rest, stimulated accelerated oxygen consumption, and therefore an increase in RMR rate. At the end of the sessions, participants' RMR remained elevated for approximately 15 hours. So it's clear: strength training is a powerful stimulator of RMR and helps burn calories. With the help of such activities, you can easily burn fat and control your weight.

3.

Exercising helps maintain muscle mass. By losing 4.5 kg of total weight, you will, of course, lose weight. But if 2 kg of this amount is muscle mass, this definitely will not make you stronger, but the quality of your training will suffer. Plus, it will make your muscles look sluggish. Exercising is one of the best ways to achieve weight loss from fat stores rather than muscle mass.

The researchers decided to verify the truth of this statement. The experiment involved 10 overweight women.[1] All of them performed aerobic exercise six times a week. But at the same time, one group also followed a specially selected diet, cutting their calorie intake in half. Participants in the second followed a diet that maintained their previous weight.

The results were announced 14 weeks later. And this is what turned out. All women lost weight. But the composition of the weight lost was significantly different. In the first group, participants lost 67% fat and 33% lean muscle mass. And in the second, the percentage of fat lost was large - 86% (and only 14% of lean muscle mass)! In addition, in the first group the RMR decreased by 9%, while in the second these figures remained the same.

Conclusions[edit | edit code]

To get relief and burn fat, you need to do the following:

• Follow a diet to lose weight
• Take sports nutrition to correct your diet and speed up your metabolism
• Do aerobic exercise to burn calories
• Do strength training to preserve muscle and speed up your metabolism

Advantages and disadvantages

The main benefits of strength training with a barbell include:

• There is no need to purchase expensive massive equipment. For training, you only need a bench, a barbell and discs for the barbell.
• The high level of effectiveness of training allows you to equally successfully influence various muscle groups.
• Possibility of varying the weight of sports equipment.
• An inexpensive way to keep your body in perfect condition and, if necessary, strengthen your muscles.

The disadvantages include:

Will I lose muscle mass after losing weight?

Sometimes losing weight can be accompanied not only by the loss of excess fat, but also by a decrease in the overall amount of muscle, which will negatively affect your strength.

However, you can still reduce muscle loss by paying close attention to your protein intake. This will help you maintain muscle mass and thereby prevent a decrease in your strength.

Effective exercises with the bar for girls at home

For training to bring results, you need a positive attitude. To do this, choose comfortable, light clothes, always study with an open window, prepare your favorite music in advance, which will energize you and give you joy.

When you do an exercise, imagine how your muscles work, excess fat burns and your body becomes more beautiful with each repetition!

A positive attitude is important, training should be fun.

Adviсe

1. Watch your breathing - this is very important! We inhale with minimal effort, exhale with load;

2. There is no need to rush, do everything smoothly and efficiently;

3. Try to use the right muscles, and not shift the load to others;

4. Correct technique and weight selection are the key to a healthy workout with maximum benefit;

6. High-quality, healthy sleep, proper nutrition and no stress;

7. Don't skip training, exercise regularly.

Exercises with the bar at home are practically no different from training in the gym. You don't need a bench or other equipment, just a bar and weights or a body bar (it all depends on your physical fitness). The weight is selected so that you can complete all 3 approaches.

Press up

We take the bar in both hands with a regular grip. Hands slightly wider than shoulders, starting position of the bar is below the neck. Exhale up, inhale down. We do 3 sets of 8-12 repetitions.

Head press

We hold the bar with an overhand grip with our arms outstretched above our heads. Bending your elbows as you inhale, place the bar behind your head, and as you exhale, return to the starting position. 3 approaches of 8-12 times are enough.

Half squats

Carefully place the bar on your shoulders (behind your head). Starting position: stand straight, feet together, arms wider than shoulders. We perform a half squat as we inhale, bend our knees (90 degrees), and as we exhale we come back. 3 sets of 8-12 repetitions are enough.

Lunges

We place the bar on the neck, behind the head, hands wider than shoulders. We do lunges, one at a time, starting with the right leg, the left supporting leg on the toe, while the back is straight, the chest is straightened. Feel the tension in your thighs and buttocks. Feet wider than shoulders. We do 3 sets of 8-12 times.

Tilts

Take the bar and place your feet shoulder-width apart. We place it behind the neck on the trapeze (below the neck). We stand straight, our back is tense (there is a deflection in the lower back). Shoulders are straightened, knees are slightly bent. We begin to bend forward (parallel to the floor), while moving the pelvis back. We return to the starting position using the hips and gluteal muscles. We do 3 sets of 8-12 times. Set a goal, achieve it, constantly improve, don’t stand still. For the results to come to you faster and last forever, exercise regularly from the heart!

What muscles can you pump up?

If you want to pump up your shoulders and arms so that they look more toned, strengthen your back and acquire beautiful posture, do the following exercises:

• lifting the barbell while lying down;
• French press;
• shoulder lift;
• deadlift;
• lifting the barbell by bending your arms;
• lifting the barbell above your head;
• lifting the barbell from an incline.

The following exercises can provide toned, beautiful buttocks:

• pelvic lift with weights;
• lunges with weights;
• squats;
• deadlift.

If your goal is to reduce your breasts, then do these exercises:

• lifting the barbell above your head;
• lifting the barbell while lying down;
• French press;
• lifting the barbell from an incline.

Only by doing these exercises in a comprehensive manner will you get rid of fat deposits in problem areas and give you a slim figure.

A set of exercises for a beautiful butt with a barbell

When performing each movement, take your time and pay attention to your technique.

Deadlift

Stand up straight, grab the barbell in your hands with an overhand grip shoulder-width apart. Bend your knees slightly. Move your pelvis back, lean your body forward, slide your hands with the barbell down over your thighs, lowering the barbell to knee level. Then smoothly, working the muscles of your legs, thighs, buttocks and core, return to a vertical position. This will amount to one repetition. Perform 30 of these, then rest for 40 seconds. Increase the weight of the barbell and perform another 20 repetitions of the exercise. After a short rest, take your maximum weight and perform 10 more repetitions of the exercise. After this, rest for a minute and move on to the next exercise.

Lunges with a barbell

Take the barbell with an overhand grip, bend your elbows and place the barbell at the level of your collarbones. Stand straight, feet shoulder-width apart. Step your left foot back and lower into a lunge, bending your knees to a right angle. Work the muscles of the buttocks, thighs, abs and back. Then smoothly return to the starting position. This will amount to one repetition. Perform the required number on each leg.

Plie with barbell

Stand up straight, grab the barbell with an overhand grip and place it on your shoulders. Place your feet wider than your shoulders, pointing your toes slightly to the sides. Bending your knees, work the muscles of your legs, back, buttocks and abs, and lower yourself into a plie. Smoothly return to the starting position. This will amount to one repetition. Complete them as required.

"Sumo wrestler" with a barbell

Stand up straight, grab the barbell with an overhand grip and place it on your shoulders. Place your feet parallel, slightly wider than shoulder-width apart. Bend your knees and work the muscles of your legs, back, buttocks and abs, lower yourself into a squat, and lean your body slightly forward. Then smoothly straighten up. This will amount to one repetition. Complete the required number of them.

Squats

Stand up straight, grab the barbell with an overhand grip and place it on your shoulders. Place your feet parallel, shoulder-width apart. Bend your knees, move your pelvis back and lower into a squat. Do not increase the arch in the lower back, work the muscles of the abs, buttocks, back and legs. Then smoothly straighten up. This will amount to one repetition. Complete the required number of them.

Bent over with barbell

Stand up straight, grab the barbell with an overhand grip and place it on your shoulders. Step your right foot forward (the heel of your right foot is slightly forward relative to your left toe). Gently lean your body forward, slightly bending your left leg. Work the muscles of the abs, back, buttocks. Do not increase the arch in your lower back. Then return to the starting position. This will amount to one repetition. Do the required amount in each direction.

One leg squat

Stand with your back to the fitball, grab the barbell with an overhand grip and place it on your shoulders. Shift your body weight to your right foot, bend your left leg slightly and place the instep of your left foot on the exercise ball. Working the muscles of the abs, back, buttocks and legs, bend your right leg, lowering into a squat, and slightly roll the exercise ball back with your left foot. Smoothly return to the starting position. This will amount to one repetition. Perform the required number of repetitions in each direction.

Gluteal bridge (with progression)

Lie on your back, bend your legs and place your feet on the exercise ball. Take the barbell in your hands with an overhand grip and place it at the level of the iliac bones, holding the barbell with your palms. Using your shoulder blades, back of your head and shoulders, lift your pelvis off the floor. Then smoothly straighten your legs, rolling the fitball further away from your body. Without lowering your lower back and buttocks to the floor, bend your knees again and roll the exercise ball towards you. This will amount to one repetition. Complete the required number of them.

Squat with fitball

Stand with your back to the fitball, grab the barbell with an overhand grip and place it on your shoulders. Bend your knees and move your pelvis back, sit on the fitball. Then, working the muscles of the thighs and buttocks, smoothly return to the starting position. This will amount to one repetition. Perform the required number of repetitions.

One-legged squat with a chair

Stand with your back to a chair, grab a barbell with an overhand grip and place it on your shoulders. Shift your body weight to your right leg and lift your left leg off the floor. Bend your right knee and move your pelvis back, sit on a chair. Without lowering your left leg to the floor, smoothly return to the starting position. This will amount to one repetition. Perform the required number of repetitions on each side.

It may be difficult for you to complete the entire program during your first workouts. In this case, you can take lighter weights for work.

Beautiful buttocks: common mistakes in training

These shortcomings reduce the effectiveness of classes:

You exclude basic exercises from your training program

It happens that squats are prohibited . But if you don’t have such restrictions, be sure to include basic exercises (lunges, squats, deadlifts) in your lesson. They load the muscles of the buttocks, legs, back, and core. In total, this makes the silhouette of the butt and legs more balanced.

You only do glute exercises

Doing your entire workout “in the name of beautiful buttocks” may be an attractive idea, but it has nothing to do with a beautiful silhouette. “The most common mistake is doing exercises only for the buttocks in one workout (endless swings, lunges, hundreds of squats). Remember that the load must be balanced, so the buttocks should be worked in conjunction with the muscles of the legs or back,” reminds Elizaveta Repina.

You don't give yourself time to rest

Do you pump your butt every day? In vain. “It’s optimal to train this zone twice a week, so the muscles will have time to recover, and therefore grow better,” advises Olga Morozova.

“Otherwise, overtraining of these muscles may occur,” recalls Valentin Zinin.

You're choosing the wrong weights

Too small or, on the contrary, very large weights will interfere with your progress. It is important to choose weights of the weight that suits you and vary it during exercise. “I recommend performing each exercise in three approaches, gradually reducing the number of repetitions and increasing the weight of the barbell,” explains Olga Morozova. - Perform 30 repetitions with light weights, in the next approach - already 20 repetitions with medium weight. The final approach is 10 repetitions and your maximum weight. Then the buttocks will look very impressive.”

You refuse to warm up

Warming up before exercise not only protects you from injury, but also increases the effectiveness of your workout. Why? “If you sit a lot and don't move much, your hip joint will likely not have enough movement. When trying to pump up your buttocks, half the load will be on your lower back, so before training you need to pay attention to your hip joints. Myofascial release will help with this ,” explains Elizaveta Repina.

Indications for starting to use rear delt exercises

Exercises for the rear delts require preparation: first you need to stretch your shoulder joints. They have good mobility, so the upper limb can move in different directions. The extreme mobility of the shoulder joint can be seen if we compare it with the knee joint, which allows the leg to move in only one plane.

Thanks to the shoulder joint, the arm can rotate in different directions and planes. However, this mobility also has its drawbacks: the shoulders are often subject to injury. Before starting the main workout, you should do a warm-up and warm up the shoulder muscles, and during the workout itself, monitor your execution technique.

For women, developed shoulder muscles are the basis for quality work on the body. If you train your shoulders correctly, after doing a good warm-up, they will be strong and attractive.

Precautionary measures

Here is a list of basic precautions that can significantly protect against injury:

• mandatory and sufficient warm-up;
• correct technique;
• using a squat belt;
• gradual increase in weights;
• Instructor or partner insurance. For women, the Smith machine when performing exercises is a good alternative if there is no insurance for the period of strengthening the technique;
• classes according to plan;
• balanced diet.

A few words about gradualism

This, at first glance, simple and uncomplicated exercise is fraught with many nuances, which may require more than one lesson to study. Working with light weights, and ideally, mastering the technique through the squat exercise with a bar on the shoulders for girls, is one of the best options. It will take time, but it is worth it, since squats are the most effective exercise with which you can pump up your butt, the limit of perfection of which, as we know, does not exist.

Warm-up

Regardless of the level of training and weights on the apparatus, warming up is necessary. Its main task is to prepare muscles, joints and ligaments for loads above the level at which they are “accustomed” to being. This will avoid possible problems with the knees and spine, which can arise even with the correct technique, due to the body’s unpreparedness for the load.

If squats are performed as the first exercise in training, you need at least 15 minutes of active warm-up, including stretching exercises. If squats are performed in the middle or at the end of the training session, there is no need to do a special warm-up.

Consolidate the result

Exercise isn't the only thing that helps develop your rear deltoids. It is important to eat right. If you are working for the masses, then it is better to follow a protein-carbohydrate diet and refuse fatty foods.

The best source of protein will be dairy and fermented milk products, as well as eggs and chicken breasts. Large amounts of carbohydrates are present in cereals and pasta. These products contain complex carbohydrates necessary for the body. It is recommended to avoid fast carbohydrates, which are present in large quantities in sweets.

It is recommended to take fish oil and Omega-3, which have a positive effect on the body and all processes occurring in it. Meals should be divided into 4-5 times a day, after training, stretch out the consumption of food for 40 minutes.