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Video: Sandbag And Exercise With It

Отличия серверных жестких дисков от десктопных
Video: TOP 3 at home SANDBAG WORKOUT routine - Total Body sandbag strength training 2023, February
Sandbag And Exercise With It
Sandbag And Exercise With It
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Sandbag and exercise with it

Sandbag (Sandbag) - sports equipment, popular in strength and functional training. It is a bag with many handles located around the perimeter. Equipped with filler bags. The Sandbag is sewn from a very durable fabric with equally strong and reliable locks - zippers and strong Velcro.

A feature of the Sandbag is the inconvenience due to the change in the center of gravity with each movement. Due to this feature, when performing the exercise, the load on the muscles increases. The body constantly needs to catch and hold the most comfortable position. As a result, the body's endurance increases, the muscles that sleep during training with a barbell and weights begin to work.

Due to its versatility and functionality, the work with the Sandbag in most exercises is always aimed at several muscle groups.

There are a lot of exercise options. Below are only those, the implementation of which is typical and most convenient only with the use of the Sandbag.

Sandbag and exercise with it
Sandbag and exercise with it

Sandbag Exercises

1. Swallow

The exercise uses the muscles of the core, arms, back, legs.

Stand up straight, bring your shoulder blades together, and tighten your stomach. Feet shoulder width apart. Hold the sandbag in straightened hands. Slowly begin to lower the body while pulling your leg back. The head, back, pelvis, and leg should be in a straight line. Lock in this position.

Now bend your elbows, pulling the Sandbag to your chest, lower your arms. Repeat 3-5 times. Stand in the starting position. Repeat the exercise on the other leg.

Swallow. The exercise uses the muscles of the core, arms, back, legs. Stand up straight, bring your shoulder blades together, and tighten your stomach. Feet shoulder width apart
Swallow. The exercise uses the muscles of the core, arms, back, legs. Stand up straight, bring your shoulder blades together, and tighten your stomach. Feet shoulder width apart

2. Press

Exercise strengthens the study of the press by keeping the weight on the legs.

Take a lying position. The loin is firmly pressed to the floor. Raise your legs perpendicular to the floor and bend your knees at a 90 degree angle. Place the Sandbag on your shins and twist.

Press. Exercise strengthens the study of the press by keeping the weight on the legs
Press. Exercise strengthens the study of the press by keeping the weight on the legs

3. Lunges with body rotation

The exercise engages the glutes, quads and hamstrings, core, shoulders, and forearms.

Stand up straight, bring your shoulder blades together, and tighten your stomach. Feet shoulder width apart. Hold the sandbag in relaxed hands. Lunge on your right leg forward. Rotate the housing to the right at the same time. Hold the Sandbag in your hands, dampen its momentum. Take the starting position, repeat the exercise on the left leg.

Rotation lunges. The exercise engages the glutes, quads and hamstrings, core, shoulders, and forearms
Rotation lunges. The exercise engages the glutes, quads and hamstrings, core, shoulders, and forearms

4. Bear grip squat

The exercise uses the muscles of the core, legs, back.

Take a deep squat position, wrap your arms around the Sandbag. Stand on straight legs. As with a standard squat, watch your knees and back.

Bear grip squat. The exercise uses the muscles of the core, legs, back
Bear grip squat. The exercise uses the muscles of the core, legs, back

6. Lunges to the side with a Sandbag on the shoulder

Exercise uses the muscles of the legs, core, shoulders, deltoids, traps.

Take a standing position with the Sandbag on your right shoulder. Lunge to the right, maintain balance with the outstretched left arm. Return to the starting position, do the same 10-12 times. Place the Sandbag over your left shoulder. Do the same on the left leg.

Side lunges with a sandbag on the shoulder. Exercise uses the muscles of the legs, core, shoulders, deltoids, traps
Side lunges with a sandbag on the shoulder. Exercise uses the muscles of the legs, core, shoulders, deltoids, traps

7. Lunges forward with a Sandbag on the shoulders

Exercise uses the muscles of the legs, core, shoulders, deltoids, traps.

Get into a standing position. Place the Sandbag on your right shoulder and lunge forward. Return to starting position. Raise the Sandbag over your head and place it on your left shoulder. Lunge forward onto your left leg.

Forward lunges with a Sandbag on the shoulders. Exercise uses the muscles of the legs, core, shoulders, deltoids, traps
Forward lunges with a Sandbag on the shoulders. Exercise uses the muscles of the legs, core, shoulders, deltoids, traps

8. Plank with Sandbag movement

Exercise develops the muscles of the core, legs, shoulders.

Get on the plank. Place your feet a little wider than your shoulders, Sandbag lies under the chest. Standing in a plank with outstretched arms. Alternately drag the Sandbag from side to side with each hand.

Plank with Sandbag movement. Exercise develops the muscles of the core, legs, shoulders
Plank with Sandbag movement. Exercise develops the muscles of the core, legs, shoulders

The Sandbag is one of the most versatile sports equipment for both the home and the gym:

Takes up little space

  • Replaces the bar, pancakes, weights.
  • Allows you to easily adjust the weight by reducing or increasing the filling bags.
  • Sand or lead shot is more often used as a filler.

Thanks to these features, many basic exercises can be adapted under the Sandbag and combined with any additional ones.

Plank with Sandbag movement. Exercise develops the muscles of the core, legs, shoulders
Plank with Sandbag movement. Exercise develops the muscles of the core, legs, shoulders

Try it, watch your changes. Develop, become more enduring. And shopping bags will no longer be a test for you.

Author: Savosya. Especially for Calorizator.ru

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