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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