The best Bulgarian bag workout




The Bulgarian bag was invented by a former Olympian athlete and was adopted by fitness professionals as a handy tool for muscular training and general fitness. Additionally it can be used for rotational swings and multi-planar training. Depending on your exercise selection, the Bulgarian Training Bag can be used to target the legs, shoulders, core, upper back, triceps, biceps, and forearms.
It offers superior dynamic load-based movement while training at high intensities with very low risk of injury. 

The Bulgarian Bag can be a key component in any training program, from a serious athlete to an average client looking to achieve better fitness and quality of life.

Swings

Hold the Bulgarian Bag from its handles with both hands as if you are holding a tea tray. Then swing the bag from right to left to 180 degrees and then from left to right. The extreme points of the arc that you form in the swing must be above the shoulders. Complete at least 10 reps if you are beginner, one rep being that you come back to the side where you started the swing from.

When you start getting used to the 180 degree swing, you can move on to a 360 degree swing where you will first do clockwise swings and then move on to anti-clockwise swings or vice versa. The Bulgarian Bag will be moved in an arc, starting from the belly, moving from behind the head and then towards the belly. One complete rotation makes one rep. So for starters 10 clockwise swings and 10 anti-clockwise swings would be effective.

 Lunges

Hold the Bulgarian bag as those wrestlers hold their opponents on their shoulders before slamming him down in the rink, only you don’t have to slam the bag on the floor. Now having the bag weight on both your shoulders and at the back of your neck, do front lunges. This will strengthen your hamstrings and thighs and will result in muscle definition. 

This workout can also be couple with squats. For instance you can do one front lunge and follow it by a squat and so on. There is no harm in being creative!

Front push

Hold the bag from its centre grips instead of the extreme grips with both hands. And then imagine that you are in a fight with some punk and you have to front push him to escape.

Having done that, bring the Bulgarian sack to your chest and push it to the front.  Repeat it 10-20 times. This exercise will help you work on the biceps definition and reduce underarm fat.

Sit-ups

Place the Bulgarian Bag at your feet while sitting in a sit -up position. The weight on the feet will help you have an intense sit-ups workout. This workout is particularly effective for abs definition.


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