Failures with the bar: we carry out correctly

Do you need to work the gluteal muscles and pump the hamstrings? Pay attention to the attacks with the barbell. These exercises are an excellent addition to the basic program, affecting the lower part of the human body. However, attacks should be done correctly, otherwise there will be no noticeable result, besides it can be easily traumatized. How to properly perform this exercise? Let's consider more in our article.

Warm up

The most important stage of any training is warm-up. It not only avoids the possibility of injury, but also helps to significantly improve the efficiency of training at the same level of workload. Warm up, depending on the fitness of the body can last five to fifteen minutes. As a warm-up, you can run on the spot or on a treadmill.

What pumping out attacks?

Falls called exercises for training the legs, working the main muscles of the hips (quadriceps and biceps hips) and buttocks. Significant results can be achieved in a month of regular classes. Carrying out the right complex, you can perfectly pump the buttocks, while the rest of the muscle groups are involved, but the mass does not grow.

How to make attacks with a barbell

To perform this exercise you need the bar of the bar and a set of pancakes with attachments. If the weight of the weight is small, you can squeeze it with the power of your hands. Lower the bar of the bar by the head, placing it on the trapezius muscles located below the 7 cervical vertebra. On the neck itself, weight should not be pressed.

Stand up straight, legs apart with shoulder width apart. Do the right foot a long step forward, with the foot slightly wrapped inside, so that later it is easier to keep the balance. If the attacks with the bar are performed in order to pump up the gluteal muscles, put the leg behind it on the toe. While bending your knees, lower yourself, making the main emphasis on the right leg. The left leg is lowered to the floor, you can touch it (not fundamentally).

After this, straighten the knees and climb. Repeat 8-10 times on this leg.

Do the same by putting the left limb forward. During the exercise, follow the posture - do not bend the lower back. The back should be in tension, the stomach is drawn. Raise your face, look ahead. Doing attacks with the bar, do not deflect the pelvis, keep it upright. Do not tilt the body, make sure that the stomach does not "lie" on the thigh in front of the standing leg.

You can diversify the exercise and perform attacks with the bar, alternating the right and left extremities.

Important

During the execution of attacks, make sure that the knee in front of the standing leg does not bend more than 90 degrees and the knee does not extend beyond the plane of the sock. The optimal position for the shin is perpendicular to the floor. If you break this rule, you can easily earn a knee injury.

We examined the attacks with a barbell, the technique of which studies the entire back of the thigh, buttocks and quadriceps. However, if you perform the exercise a little differently, you can successfully pump the inner surface of the thigh, as well as the adductor muscles.

The second option

Spread your legs very wide and, placing the bar on your shoulders, lower the body with weight, transferring weight to your right leg. Straighten and do the same in the other direction.

Do not try to lift a lot of weight when doing this exercise. Repeat 8-12 times in each direction.

This exercise is particularly fond of the fair sex, having problems on the inner thighs. As you can see, attacks with the barbell for the girls will allow you to "sculpt" the beautiful shape of the legs and buttocks, help get rid of the unnecessary fatty layer.

Additional "chips"

If you see that the exercise has become too easy to perform, add to it the effectiveness and weight it. To do this, put the front foot on a low (10-18 cm) bench or other elevation. This "trick" will allow you to go below and maximally stretch the gluteal muscles.

To improve the balance, some athletes put their feet not on one line, but spread them slightly to the sides.

Lower the case as low as possible, but straighten completely. You can make a slight inclination of the body forward at the bottom of the movement. This will help to further stretch the buttocks.

If the balance of the problem, it is better to perform attacks in a special machine Smith. In it, the neck is fixed, so you do not have to fall in.

Who is contraindicated with attacks

If you have problems with your knees, you should approach with caution to the attacks. Work with small scales. Be sure to train with a partner - he will be able to hedge during the exercise.

If the trainee has problems with his back, you can replace the barbell with dumbbells. This option is chosen and those who are not engaged in the gym, but at home. The load for the spine will be much lower, this method is chosen by many newcomers. However, over time, when the experience and training increase, it is recommended to proceed with attacks with the barbell.