Magic Bar is available for all classes, men and women, beginners and advanced - to ensure the results are not yet to be achieved in collective activities. Magic Bar classes allow to perform hundreds of repetitions of basic movements and exercises, which have their roots in the gym (squat, dead string, extrusion, toss, French pressing). Differentiation and speed exercises, choreography fits perfectly to the music, the instructor and his motivation for example, to rip the group - effectively compensate for the effort and hard work, we have been doing, almost without being aware of it.

Technique for making some exercises:
1. Squat - an example of the barbell. Feet slightly astride, body weight on their heels and the outer and inner edges of the feet. Knees during the squat may not exceed half of the stop, walk down to the inside or outside disperse. Descent with only barbells to 90 ° between the thigh and lower thigh, chest forward, while keeping your back straight. Barbell hold circle below C7 and the upper part of the muscle . In maintaining the correct position for the descent of the barbell we help each other by sliding the front elbows.

Muscles directly involved are:
-quadriceps
big-buttock
-biceps thighs
Muscle indirectly involved are:
back-chargers
-abdominal muscles

2. Squeezing the weights lying on the prairie. The lying back (head based on the prairie) leave the bar and pressed prior to your chest. The movement we start from the top. Legs bent at the knee joints, lumbar spine adjacent to the prairie. Barbell hold wide, hands set in such a way that the descent of weights arms and forearms form a 90 ° angle (elbows at the height of the prairie). When performing exercises no breaks wrists, elbows are run in line shoulders, trying not to block the elbow joints, especially important for people.

Muscles directly involved are:
-pectoralis major
lower-chest
-shoulder part of the front
Muscle indirectly involved are:
-arm triceps
-serratus anterior

3. Barbell rowing - Rhytidectom weights to the abdomen. Slightly astride feet, legs slightly bent at the knee joints. Keep the barbell shoulder width. Standing in the precipitation (barbells at the height of the knees, back straight) pulled the bar without being distracted from her thighs. elbows narrowly, the width of the grip. We do not make precipitation as low as in training or truck, so as not to overburden the lumbar spine. This item is not easy to accept, and may lead fewer people trained to loosen the muscles of the back and rounding the back, which increases the pressure on the intervertebral discs, and can cause serious overloading of the spine.

Muscles directly involved are:
back-chargers
The lower part of the muscle
equilateral-muscle
Muscle indirectly involved are:
-biceps thighs
arm-biceps
-abdominal muscles
big-muscle buttocks

4. French pressing. The lying back in the desert, a narrow grip weights, elbows on the width of the grip. The movement starts from the top. We face in the direction of the bar and return to the starting position, straightening his shoulders in the elbow joints. Do not block joints.

Muscles directly involved are:
-arm triceps

  5. Bending the arms of the barbell. In light (so as not to overload the joints of the spine) bend arms in elbow joints. Keep the barbell shoulder width. Traffic weights is up to the bridge, remember that the elbows remain close to the trunk. Leave the barbell to the full  the elbow joints (do not lock our joints). Please note that the wrist was braced, and not to move the body during exercise.