Circular workout with discs from the bar: 7 effective exercises

You can train not only with the barbell, but also with the disks from it. The founder and personal trainer of the fitness studio

FIT4EVER

Vitaliy Shkuratov shows exercises with discs that will help you pump your whole body.

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Cyril Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Cyril Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Cyril Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Cyril Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

  1. Starting position: lying on your back, legs bent. Lift the disc with both hands up.
  2. Lift the housing.

    Hands continue to reach up.

  3. Lower the disc behind your head.
  4. Lift the dial, reach up.
  5. Take a seat on the mat.
  6. Perform the exercise 15-20 times.

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Cyril Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Cyril Skom

  1. Starting position - “corner”: legs and shoulders on weight. Hold the disc with both hands.
  2. Lower the dial to the right.
  3. Return to starting position.
  4. Lower the dial to the left.

  5. Return to starting position.
  6. Perform the exercise 15-20 times.

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Important: for this exercise you will need a disk of less weight than the previous two.

  1. The starting position is in the “corner”. Hold the disc with outstretched arms.

  2. Take the disc with your right hand and lower it down.
  3. Return to starting position.
  4. Take the disc with your left hand and lower it down.
  5. Return to starting position.
  6. Perform the exercise 15-20 times.

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skomm

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skomm

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skomm

Circular workout with discs from the bar: 7 effective exercises

Photo: Cyril Skomm

Important: A small disk is suitable for this exercise. The surface of the floor must be sliding. First make sure that the disc does not damage the floor surface.

  1. Starting position: in the bar. The right hand is on the disc.

  2. Move the disc to the left (the disc should slide on the floor).
  3. Return to starting position.
  4. Perform the exercise 15-20 times.
  5. Do the same with your left hand.

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skomm

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skomm

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skomm

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skomm

Important: Small discs are suitable for this exercise.

The surface of the floor must be sliding. Make sure that the discs do not damage the floor surface.

  1. Starting position: in the bar. Legs are on discs.
  2. Pull your legs to your stomach (discs slide on the floor).

  3. Return to starting position.
  4. Perform the exercise 15-20 times.

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skomm

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skomm

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skomm

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skomm

Circular workout with discs from the bar: 7 effective exercises

Photo: Cyril Skomm

Important: are suitable for this exercise small wheels. The surface of the floor must be sliding. Make sure that the discs do not damage the floor surface.

  1. Starting position: in plank, legs on discs.
  2. Take your right foot to the side (the disc slides on the floor).
  3. Return to starting position.
  4. Take your left foot to the side (the disc slides on the floor).
  5. Return to starting position.

  6. Do 15-20 reps.

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Kirill Skom

Circular workout with discs from the bar: 7 effective exercises

Photo: Cyril Skom

Important: Small discs are suitable for this exercise. The surface of the floor must be sliding. Make sure that the discs do not damage the floor surface.

  1. Starting position: in the bar.

    Hands on disks.

  2. With your right hand, move the disc (it should slide on the floor) towards the left foot.
  3. Return to starting position.
  4. Now with your left hand move the disk (it should slide on the floor) towards the right foot.
  5. Return to starting position.

  6. Perform the exercise 15-20 times.

The Challenger editorial staff thanks the FIT4EVER fitness studio for their help in organizing and conducting the shooting.

.

Search

Related Articles