Is your life such that you do not have time for regular gym exercises, you cannot spare yourself time to join a fitness club, but you cannot imagine your life without training? Then the best solution is a multifunctional device that will be perfect at home and can replace the entire gym. The equipment includes a gymnastic wall bars, a dip bar with armrests and backrests, a pull-up bar with handles, and a training bench. This versatile “gym” allows you to perform a variety of exercises for all muscle groups. It is enough, for example, to change the position of the bar, and it will serve as a chuck or barbell holder. The bench is double-sided, which means that it is suitable for both abdominal training and dumbbell exercises. What else can we do with the BenchK multifunctional wall bars? We advise you some.
Exercises that can be performed on a gymnastic wall bars – home training
First of all, remember that warming up before exercise is the most important introductory part when practicing your workouts. A proper warm-up will reduce the likelihood of injury. If you want your exercise to bring better results – do not forget about a proper warm-up. You may think that training on a gymnastic wall bars can be boring. After all, most people associate such equipment with the school gym, where the wall bars were not used to their full potential. However, thanks to multifunctional wall bars, you can perform a number of exercises that will strengthen your body, improve condition and shape the figure. A multifunctional wall bars with accessories is the perfect equipment for various workouts and combinations of exercises that stimulate all the muscles of our body. For training, you can additionally use TRX resistance trainers for exercise with your own body weight, resistance bands or a mat.
Exercises to strengthen the abdominal muscles
RAISING THE LEGS IN THE SUPPORT
Stand with your back to the ladder, place your forearms on the armrests and grasp the handles with your hands. The feet should touch the ground. From this position, lift your legs up as close as possible to your chest or chin, while bending them at the knees. Keep your legs elevated for a moment, then lower them to the starting position.
RAISING THE LEGS IN THE SUPPORT WITH TORSION MOVEMENT
During this exercise, you should follow the same procedure as described above, with the difference that when you lift your legs up with bent knees, you need to twist your lower body – that is, direct your knees first to the left and then to the right, trying to touch the rungs, at the same time keeping the spine from the wall bars.
RAISING THE LEGS AND TURNING IN A HANGING POSITION
Grab the top bar shoulder-width apart and straighten your arms. In this version of the exercise, the legs should hang freely downwards. Being in this position, lift your legs up as close as possible to your chest or chin, while bending them at the knees. We keep our legs elevated for a moment, then lower them to the starting position.
SIT UPS ON THE BENCH
You have to get comfortable on the bench, lock your legs on the rung and put your hands behind your head. Then lift the torso up so that the forehead is as close to the knees as possible, distributing the weight of the body between the abdominal muscles and the back muscles.
KNEE JUMPS WITH A SUSPENSION TRAINER
First, attach the straps properly. We start from the starting position, supporting the arms straightened in the elbows, as for push-ups, with the feet placed in the handles of the straps. Then we make the movement by lifting the hips, while bending the knees, directing them to the chest. At the moment of maximum tense, hold the position for a few seconds and then slowly return to the starting position.
LATERAL HIP RAISING SUPPORTED ON THE ELBOW
We start by lying on the side and supporting the body on the elbow and forearm. Straighten the legs at the knees and connect them, resting them on the second rung from the bottom of the ladder. Then we lift the hips up so that the torso is in line with the legs. We tense the muscles of the abdomen and buttocks, holding this position for a while. We repeat the exercise several times on one side, then lie down on the other side to do it on the other side.
Upper body exercises
DIPS ON THE DIP BAR
It is an exercise involving the upper body strength. To do it, stand in front of the wall bars at a short distance from it, rest your hands on the handles of the dip bar so that the entire weight of your body rests on your hands. One foot is placed steadily on the ground, and the other is placed on it, then we perform the dips, bending our arms at the elbows and bringing the torso closer to the ladders, then straightening and returning to the starting position.
PUMPS AT THE LADDER
An exercise similar to the description above with the difference that without the use of the handrail. We grab the rungs of the ladder with our hands so that the entire weight of the body rests on them, rest both feet firmly on the ground, and then perform push-ups as described above.
For this exercise you will need Resistancestraps attached to the ladder. Stand at a certain distance from the ladder so that the tape is taut. We grab the tape with our hands so that we feel stable. Then, remembering about keeping the spine straight, lower the body down, leave the feet in the same position, and transfer the entire body weight only to the hands and shoulders, and then lift them up, taking the starting position.
BICEPS WITH TRX TRAINER
It is a version of the exercise similar to the one described above, with the difference that we try to keep the body in the same position, using only the strength of the biceps muscle.
TRICEPS WITH THE TRX TRAINER
As in the exercise above, this time we use the strength of the triceps muscle of the shoulder, but we stand with our back to the ladder, grasping the straps with our hands and alternately lowering and lifting the body with the strength of the muscles.
Single-handed rowing paddle with a resistance band
To perform this exercise, kneel with your left leg on the bench, leaning your left hand on the bench, place your other leg firmly on the ground, and grab the resistance band with your right hand. Then, with the strength of the muscles of the hands, we stretch the tape, making a fall, bending the arm resting on the bench in the elbow. After the fall, we return to the starting position. We repeat the exercise several times and then change the side.
Exercises for the muscles of the legs and buttocks
With your back to the ladder, rest the selected leg on the second rung from the bottom. Place the other one firmly on the ground (it should be slightly forward, as in the case of lunges). The weight of the body should be transferred to the front leg by squatting, going as low as possible. Hold for a while and then return to the starting position.
HIP PUSHING DOWN WITH LEGS CLUTCHED ON A LADDER
Lie down on the mat next to the ladder, place your feet at the height of the second rung from the bottom, and place your hands freely along your body. Then we try to push the hips up as high as possible, leaving the shoulder blades “stuck” to the ground.
HIGH SQUIRT WITH THE HELP OF EXERCISE BELTS
We stand in front of the ladder, grasping the straps attached at the height of the chest, our arms are slightly bent. We keep the back and lumbar section straight, tighten the abdominal muscles and buttocks. Then we squat to a position below the right angle, keeping the straps slightly taut, followed by dynamic extension of the knees along with the jump. When descending, the jump should be cushioned by bending the knees, and by directly descending to the squat position, we prepare for the next jump.
SITTING ON ONE FOOT WITH EXERCISE BELTS
We stand in front of the ladder, grasping the straps with both hands so that they are tight. Then we do squats on one leg, trying to maintain balance and working with the muscles of the hands.
STAND ON THE HEAD BY THE LADDER
When doing this exercise, remember to use a mat or gymnastic mattress. You should stand in front of the ladder and place your hands on the ground in front of them at a distance of 20-30 cm. Place the arms at shoulder width, parallel to each other, and straighten the elbows. Then we dynamically bounce off the ground, lifting our hips up and swinging our legs in a scissor movement until the straightened legs rest on the ladder. Hold the weight of the body for a few seconds on the hands and then return to the starting position.
LEG STRETCHING AT LADDER
This exercise can be performed in several variants. In one of them, we stand in front of the ladder at a slight distance from it, keep one leg steadily on the ground, and rest the other leg, straight at the knee, on the ladder rung at such a height as to create a right angle. Then we bend the torso to grasp the rungs with our hands and touch the knee with our forehead. Another option is to perform the same steps while standing sideways to the ladder.
Below you will find descriptions of many other exercises that can be performed using a gymnastic wall bars with accessories.
Dumbbell extrusion on a flat bench
Lie down on a flat bench. Lift the dumbbells up – the arms should be shoulder-width apart and the wrists with the thumbs pointing towards each other – then lower them down.
flyers WITH BARBELLS, LAYING ON THE SLOPE BENCH
The bench should be set at an angle of 30-45 degrees. Begin the exercise with your arms straightened (fingers pointing towards each other), and while moving, slightly bend them at the elbows.
SITTING BARBOOK LIFTING
In the starting position, the torso is slightly tilted, arms with dumbbells are slightly bent at the elbows, lowered with both sides facing in. Lifting movement with bent arms, elbows in advance of the hands in every phase of movement. The dumbbells should be raised above the shoulder line and slowly lowered without stopping.
arnold press IN THE SEATED POSITION
Grasp dumbbells and raise them to shoulder height so that the fingers of the hand are facing the body, then at an even pace you need to push the dumbbells over the head to a position where the arms are not yet locked – when squeezing the dumbbells, turn your hands so that in the final phase of the movement, the fingers were pointing forward.
RAISING THE LEGS IN THE SUPPORT
You have to stand with your back to the special support, rest your arms on the horizontal crossbars of the support, grasp the handles with your hands – at this point the body is above the floor. From this position, the legs should be lifted up towards the chest, keeping them straight in the advanced version or bending them at the knees in the basic version.
RAISING THE LEGS ON THE BAR
Grasp the straight bar with a grip or a grip. Raise your legs as high as possible to your chin. You can also introduce torso twists in the final phase of leg lifting in this exercise.
THE TORSION OF THE TORSO IN THE HANGER
You have to hang freely on the bar, then pull up your legs and slowly twist your torso, stop for a moment at the very end. Without changing the position of the legs, turn to the other side.
PUMPS ON RAILS
Grasp the handrails with a hammer grip with your legs bent 90 degrees from your thighs, then lower your body by bending your elbows.
LOWERING ON A STICK
You have to stand on the platform so that the chest is closest to the bar. Then bend your legs and, keeping on the bent arms, slowly lower the position.
You have to get above the bar from the ground and very slowly, keeping your body taut, lower yourself down until the elbows are completely straight.
WIDE GRIPPING ON BAR
Grasp the bar wider than shoulder width and pull up so that your chin is above the bar. Then the body is slowly lowered.
TORSIONS OF TORSO IN LAYING
We lie down on an oblique or horizontal bench, the back and hips touch the ground, hands are clasped at the neck or on the chest. From this position, we slightly lift the shoulders and head, tearing the back off the ground, and at the same time twisting the torso from one side to the other.
RAISING THE LEGS ON AN SLOPING BENCH
You have to lie down on a horizontal or oblique bench with your head up, your arms behind your head, your torso pressed against the ground. From this position, we lift the legs to the chest, while slightly bending them at the knees.
It is true that exercising with a multifunctional wall bars brings positive benefits. However, we must remember about properly performed trainings. Correct technique and focus during exercise, as well as proven training equipment are important here.