Sports recently gained more and more momentum. At the same time, the popularity of gyms is growing. With the emerging popularity, bodybuilding and fitness techniques are developing more and more. One of these methods is exercises with pancake from the bar for individual muscle groups, as well as in general.
The basics
Pancake from the bar has always been very popular. The first method of exercises with pancake from the bar was invented half a century ago. Such famous athletes as Mohammed Ali, Arnold Schwarzenegger and others actively used it. Crossfit barbell pancake exercises are the most popular right now. But this type of training is prohibited for use by people who have back problems. However, in the gyms, pancake is also actively used as a means of training.
Barbell pancake exercises for girls
Many girls go to the gym in order to lose weight and tighten their skin. After a certain time, it is necessary to begin to load the muscles. For this, a pancake is used. Since most girls dream of a flat stomach, it is in this direction that they try to work.
Consider the basic exercises with pancake from the bar, which are used in training girls:
- Twisting on an inclined bench with pancake 5 kg. For the most effective result, it is necessary to conduct 10-20 repetitions of 2-3 approaches. The interval between sets is 30-60 seconds.
- Twisting on the floor, with the legs need to be placed up on the bench. The initial weight of the pancake is 2.5 kg. The load is distributed on the press and muscles of the spine.
- Classic twisting. A regular abdominal exercise is performed with straight or bent legs. The main load falls on the muscles of the press.
- Raising a pancake in front of you. Strengthens the front delta, as well as the muscles of the chest.
- Side slopes with pancake. They allow you to pump up and tighten the oblique muscles of the abdomen. The muscles of the back and shoulder are also involved.
Barbell pancake exercises for men
As you know, men love to pump up, and therefore they will not have much training offered to the girls. In addition, a number of trainings are used, as well as exercises with a pancake for the barbell to gain muscle mass. Consider what exercises you need to add to men:
- Hyperextension, or slopes on a straight bench. This will allow you to pump up your back perfectly, as well as get rid of osteochondrosis with the right loads.
- Pullover with pancake. It will help to pump up the muscles of the chest, triceps, latissimus dorsi.
- Flexion of the neck lying on the back. In this case, a pancake is applied, which is placed on the forehead. In this exercise, only the neck works.
- The reverse exercise. Extension of the neck, lying on the stomach. In this exercise, a pancake is placed on the back of the head, and the head rises back.
- Turns with pancake at the chest. Allows you to strengthen the lateral muscles of the press.
Many bodybuilders come up with more and more exercises with a pancake from the bar to most effectively load the muscles of different groups. It is worthwhile to understand that if you are a beginner, it is recommended to conduct several classes with a trainer so that he shows the basic techniques and rules of work.