Most often women are afraid of exercises with a barbell, since those who want to turn their own, if not perfect, but female body into a man's pile of muscles are not enough. Let me debunk this myth: barbell exercises for women can make your legs and buttocks tight and attractive, and a "pile of muscles" can appear only when consuming a large amount of calories for a set of muscle mass, or hormonal supplements (testosterone). With normal nutrition and metered strength training, your forms will only become more feminine. Consider the main types of exercises with a barbell for the home:
Complex of exercises
- Let's start with the basic warm-up exercise for hands with a barbell. We take the bar with both hands with a wide back grip and hold in front of us in straightened hands. The legs are slightly wider than the shoulders, the back is even, the look is ahead. Bending the arms in the elbow joints, raise the bar (or bar) to the chin, making the main effort on the bicep . Repetition: 8, approaches: 3.
- The next exercise with the barbell is for the legs. We raise the bar, we put our heads on our shoulders. Feet together. We make the floor squats to the angle in the knee joint 90 degrees and return to the starting position. Repetition: 12, Approaches: 3.
- Then we do a similar exercise, but with the classical setting of the legs. The barbell is on the shoulders, legs are shoulder-width apart. Do the deepest squats, if you are at the initial level, you can replace the squats with half-squats. Repetitions: 15, approaches: 3.
- We finish our complex of exercises with the bar with the elaboration of the muscles of the back. IP - the main stance, the bar in the classic grasp in front of him below. We do the squat until the bar is below the knees. In this case, a deflection in the lower back is necessary in order to avoid overloading and injuries. Then we return to the PI, concentrating the load in the back muscles, secondarily - the legs. Repetitions: 20, approaches: 2.