Exercises with a barbell. Barbell exercise technique for girls

In the modern world, the fashion for thin, pampered young ladies has been replaced by stronger figures for girls, in particular, many social networks are full of selfies and photos with the hashtags #show your center of the universe#, #butthole#. A healthy lifestyle and bodybuilding have given rise to the so-called generation of “fit girls” - beautiful, slender girls who are not afraid of exercises with weights and barbells.

Modern ladies, wanting to achieve clearer shapes and relief, understand that in such a matter they cannot do without “hardware”. In addition, in order to start such training, it is not necessary to purchase an expensive gym membership; this sports equipment is publicly available in any sports store for the most demanding taste.

How to properly perform exercises with a barbell at home: sports educational program

When performing exercises with a barbell, the main thing is the technique of execution, and not the number of times done and the weight of the weights. Methodically, technically and smoothly, so as to feel the heat in the trained parts of the body - this is how a set of exercises should be performed.
Your workout should be structured in such a way that light cardio loads are done first to warm up the muscles, and the most difficult exercises are performed in the middle of the workout, so that you have the energy to work out each element to the maximum.
Training should be based on the principle of increasing the complexity of the technique of performing exercises and approaches to repeating them. Between approaches, you should not rest without lying down without moving, but move around with light walking to even out your pulse.
Don't try to lift heavy weights right away. Weighten the sports equipment gradually. This approach will help avoid unwanted injuries.

If you notice that during the exercises the weight of the barbell has become comfortable and almost unnoticeable to you, the load should be increased by the number of approaches to performing the exercise and by increasing the weight of the sports equipment.

In any sport, the main condition is self-discipline. If you are confidently on the path to body self-improvement, plan your workouts evenly: 3-4 times a week. But this does not mean that you can work out for 3 days in a row and then lie down on the couch. The main thing is to give your muscles a day to recover and train every other day. This way, you will be able to avoid unnecessary stress and not lose the excitement when doing the exercises.
To ensure the effectiveness of training with a barbell, make a plan - on which day of the week which muscle group you will train. And strictly follow this schedule.
Don't neglect rest. It is no less important than the exercises themselves. Proper alternation of basic loads with rest will give a much greater effect.
Eat according to the principles of the diet during strength training.
Study the advice of people who have achieved any results in this sport; no information is ever superfluous.

Deadlift

The main exercise for training your back with a barbell is the deadlift. When performing it, the muscles of the lower back, hips, buttocks, forearm, abdomen, as well as the latissimus dorsi work. This type of deadlift is present in the training programs of all athletes, as it allows you to work out almost the entire body.

The first thing you need to do is take the starting position:

Place the bar on the floor and stand directly in front of it, with your feet wider than your shoulders.
Perform a squat until a parallel is formed between the thigh and the floor surface, moving the pelvis back.
Bend at the waist.
Grasp the projectile with a shoulder-width grip.
Raise your head and look forward and upward at the same time.

The exercise is performed like this:

Exhale and simultaneously lift the bar, sliding along your shin.
When the projectile is at the level of your knees, you need to begin to straighten your legs and straighten your back in order to finally stand up straight.
Stay in this position for a second, touching the projectile to your hips.
While inhaling, return to the starting position.
Touch the bar to the floor and, without pausing, perform a few more repetitions.

Tips for implementation:

You should not round your back, as this can lead to injury.
To more securely hold the bar, beginners should use straps.
You need to mentally imagine that your legs are pressing the floor in order to concentrate better.

Barbell exercises for girls: nutrition rules for strength training

Barbell exercises at home will be more effective if performed in combination with proper nutrition. Sports alone will not bring the expected results.

Many people talk about genetics - if a beautiful figure is inherited, it means you are lucky. In fact, genetics are only 35% of success; the rest is willpower and systematic exercise, plus proper nutrition.

It should be noted that self-improvement of the body with the help of exercises with a barbell is best done not in the early morning on an empty stomach, but in the afternoon or evening.

Before strength training, it is advisable to warm up your muscles by running or swimming in the pool. This light type of cardio will allow you to save energy for performing basic relief exercises.

Exercises to build muscles must be performed for at least 1 hour, and for obese people - at least 1.5 hours. Breaks between classes should be 1 day, that is, on average 3-4 workouts per week.

Proper nutrition plus systematic training gives amazing results. From a carefully selected diet, the body receives energy and building material for muscle growth, and with the help of barbell exercises, fat mass is consumed and the body is sculpted.

Meals should be fractional to start metabolism; it is recommended to eat 5-6 times a day, but in small portions so as not to feel hungry. Also, do not forget to drink 2.5-3 liters of clean water. You should drink 15 minutes before or 45 minutes after meals, so as not to slow down the digestion process and not to dilute the gastric juice with excess liquid.

Breakfast should include complex carbohydrates: all types of cereals plus a spoonful of honey, proteins: an omelet made from proteins and milk; fats - in the form of butter. Count on maximum calories for breakfast. It is advisable to eat all baked goods and other harmful foods before 12:00 noon. And if you are now on the path of improvement and building the body of your dreams, you will have to give up baking for now.

Snacks are also an important part of your diet throughout the day. There should be at least 2 of them: after breakfast and after lunch.

Types of snack: sweet fruit, cottage cheese, 150-200 g of boiled cereal, stewed vegetables, fresh salad with omelet, lean meat, protein shake.

Due to their high glucose content, it is better to eat sweet fruits before 16.00.

For lunch, it is best to eat soup with vegetables and a piece of lean meat. You can also consume some low-calorie dairy or fermented milk product (kefir with cinnamon, fermented baked milk, etc.).

Dinner should include carbohydrate and protein dishes: omelette + stewed or fresh vegetables, 200 g of low-fat cottage cheese.

Pre-workout diet

2-3 hours before training, it is recommended to eat food with complex carbohydrates and high protein content. Try to completely eliminate fats. However, it is better not to eat before the exercise itself, otherwise the heaviness in the stomach will not allow you to exercise at full capacity and will cause discomfort.

Porridge and hard-boiled eggs or boiled meat, seafood, and fish are best. Complex carbohydrates, due to their slow breakdown process, provide energy for exercise, and proteins saturate the body with amino acids, which are the building blocks for muscles.

Post-workout diet

If you are pursuing the goal of building muscle, you should eat immediately after strength training.

In this case, food should be considered as a source of nutrition and growth for muscles and this issue should be approached with all seriousness. Naturally, you will have to forget about chocolates, flour and other harmful things. Food after a full workout is protein and carbohydrates with low insulin levels.

So, you can eat low-fat cottage cheese or other protein-rich fermented milk product, boiled eggs, steamed white meat (chicken breast) or fish.

A glass of grape juice without sugar will be beneficial. Freshly squeezed grape juice, rich in glucose, helps reduce the level of insulin in the blood, which has anabolic properties.

After training for 2 hours, fats and caffeine should not enter your body, even in the smallest doses, otherwise you will have to forget about beautiful relief.

Tilts

A set of back exercises with a barbell must include bending. They are most often performed by women, although they are also very effective for men. When bending, the hips, lower back, buttocks and extensor spinae are involved.

Initial position:

Place the bar on the trapeze and hold it with your hands with an overhand grip.
Bend your legs slightly and place them hip-width apart.
Bend at the waist, squeeze your shoulder blades together and look forward.

The exercise is done like this:

Taking a deep breath, tilt your body until it is parallel to the floor, while at the same time moving your buttocks back slightly.
As you exhale, return back.

Errors and recommendations:

The back should be straight during execution.
You can add additional weight only after your back feels stronger.

A set of basic exercises with a barbell at home

Basic exercises with a barbell are exercises that form a clear relief through systematic strength training. That is, if you want to have chiseled abs and biceps, simple gymnastic exercises without special weights will not be enough. Basic power loads involving a barbell are ideal for this purpose.

We present to your attention a set of basic exercises with a barbell with a detailed description of the execution algorithm.

Bench press in a lying position. Starting position - lying on the floor or sports bench, bend your knees, bending slightly, rest your feet on the floor. The main thing in this exercise is to avoid jerky, sudden movements. You can move your elbows to the sides and lift the barbell with a narrow grip, while lowering the barbell not completely to the support, but by 20 cm. Repeat such lifts: work for 2 minutes, rest for 1 minute. 10-15 approaches.

French barbell press. Starting position - lying on the floor or on a bench, slightly arching your back so as not to overload the spine. Place your hands shoulder-width apart, bend your elbows slightly, and take the barbell from the support. The main feature of this exercise is to lift the barbell slowly, bending should be done only at the elbow joint. Perform 3 sets of 15-20 times.

Shrugs with a barbell. Starting position – standing or sitting. Hold the barbell with your hands shoulder-width apart, raise and lower the barbell by 15-20 cm. The main feature: avoid circular movements of the shoulders to prevent sprains. Perform 1-2 approaches 15-20 times.

Barbell deadlift. Starting position - standing or sitting on a hard surface, raise the barbell, if you are a beginner athlete, lower it 5 cm below the knees, if you have been training for a long time, lower it all the way to the floor. Perform 2-3 approaches 10-12 times.

Barbell press in a sitting or standing position. Starting position: standing or sitting on a hard surface, lift the barbell. If you decide to do this exercise while sitting, the barbell is lowered onto your chest; if from a lying position, the barbell can be lowered behind your head. Repeat 1-2 approaches 20 times.

Bent over barbell lift. Starting position - standing on a hard surface, take the barbell shoulder-width apart, lift it from the support position so that the shoulders go back as far as possible. The sports equipment can be lifted with a regular grip and palms facing away from you (reverse grip). This exercise should cause a burning sensation in the oblique muscles of the back, promoting their development and relief. You can also perform this exercise in a sitting position, lifting only one end of the barbell. The main feature of the exercise is to avoid sudden movements so as not to harm the spine. Perform 1-2 sets of 20-25 times.

Squats. Starting position – standing, feet shoulder-width apart, lift the barbell from the stop position and place it on your chest. Perform squats slowly, keeping the center of gravity in the buttocks. The main feature of the exercise: do not distribute the entire load during squats on your knees to avoid leg injuries. Repeat 1-2 approaches 30 times. You can make the exercise more difficult by squatting with a barbell behind your head. In this case, the load on the inner thighs will increase.

Turns to the sides with plates from the barbell. If you want to actively work on your abs and form cubes, this exercise works best for burning fat and modeling the rectus and oblique abdominal muscles: starting position - lying with your back on a hard surface, feet resting on the floor, buttocks pressed to the floor, hands at chest level with a barbell weight (weight is selected individually). Leaving the gluteal muscles in their original position, turn the torso to the left, stretching out your arms with weights. Repeat the same to the right. Repeat 15 turns in each direction.
Raises of arms to the sides with plates from the barbell. Starting position - sitting on a bench or other hard surface, back straight, feet shoulder-width apart, take a barbell plate in each hand with a weight that is comfortable for you. Swing to the sides with such an amplitude that your arms are parallel to the floor. This exercise promotes active development of the biceps. Do 2-3 sets of 18-20 reps. The same exercise can be performed in a slightly different technique, changing the starting position to a tilted position.

Climbing onto a step with a weight in the form of a barbell. For this exercise you will need a step or any other surface with a height of 15-20 cm. Starting position - standing, in each hand a plate from a barbell with a weight convenient for you. Climb onto the step with each foot in turn. Perform 2-3 approaches 15-20 times.

Lunges with weights in the form of pancakes from a barbell. Starting position: standing with dumbbell weights in each hand. Lunges are done first with the right leg, then with the left. Keep your back straight. Try to avoid sudden movements so as not to stretch the ligaments. Repeat 25 lunges on each leg, 2 sets.

Push-ups with a weight in the form of a pancake from a barbell. Starting position – hands pressed to the floor, toes also resting on the floor. Hold a barbell plate between your thighs. In the future, you can complicate this exercise by increasing the weight of the pancakes. Perform classic push-ups 3 sets of 10-15 times.

Training plan

When performing workouts at home, experts recommend adhering to the following training plan:

stretching – about 5-10 minutes;
squats with a barbell on the shoulders – 3 sets of 10 reps;
bench press – 3 sets of 10-12 reps;
deadlift – 2-3 sets of 8-12 reps;
split squats – 3 sets of 8 repetitions;
gluteal bridge – 3 sets of 8-10 reps.

Experts believe that maximum results can be achieved by alternating rest days with training days.

Number of approaches and repetitions for the back

The upper body of women is less developed than that of men. It is more difficult for them to progress with weight and gain muscle mass. And the production of testosterone, the main hormone that allows you to lift more weights and work “to failure,” is also reduced.

Given these features, you should start with a light weight, gradually increasing it from workout to workout.

Muscle endurance in girls is higher than strength. Therefore, to work your back better, you need to increase the number of repetitions to 12-20 in 2-4 approaches, depending on your level of training.

If you can’t progress with the weight, you can add additional approaches or supersets (2 exercises performed one after the other, without rest).

The structure of the back muscles: what girls need to know when training

The most important muscles of the back are a complex of superficial and deep muscles. Each of them performs its own function in the body. The superficial muscle includes the latissimus muscle (more often called the “wings”). It is located in the lower back and is responsible for moving the arms in different directions. The quadratus muscle is also superficial. Its function is the bending and tilting of the torso. The deep muscles include the multifidus, semispinalis and rotator cuff muscles. They are collectively responsible for the movement of the spine and its components. Another group of deep muscles is the extensors. Their function comes from the name; these muscles (longissimus, iliocostalis) allow you to straighten the spine, bend forward and backward.

In the upper back there are deltas and diamonds, which are responsible for the movements of the shoulder girdle and shoulder blades. There are also trapezius muscles, which are involved in the movement of the neck and head. The teres muscles (major, minor) are responsible for pulling the arms and rotating the torso. To maintain balance, you need to perform exercises on all parts of the back, without exception, and an evenly inflated back will look just great.

Back anatomy

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Muscle location