Bulgarian bags as an alternative to the gym - reviews, exercises and tips.
Effects of training with a Bulgarian bag
Bulgarian bag is a way to strengthen the whole body and evenly shape all the muscles.
The Bulgarian bag was created specifically to improve the performance of Bulgarian wrestlers - the purpose of training with the bag was not only to improve overall fitness and endurance, but also to improve dynamics and coordination.
The effects of training with the Bulgarian bag turned out to be so good that the device very quickly began to be used in other sports to improve overall physical fitness.
You can get more information about what a Bulgarian bag is from the video below:
Bulgarian bag - user reviews.
The biggest advantage in the opinion of those who use this device during training is the comprehensiveness of training. Exercises with the Bulgarian bag simultaneously engage multiple muscle groups - including deep muscles that are not trained during traditional isolation exercises at the gym.
Thanks to the Bulgarian bags, we can train both the upper and lower half of the body-it allows us to engage all muscle groups and subject them to dynamic loads.
How to choose a good Bulgarian bag?
When choosing a Bulgarian bag, it is important to pay attention to such factors as:
?bag weight - the weight of the Bulgarian bag should be adjusted to the trainee's weight and current physical condition.
?workmanship - due to the high load to which Bulgarian bags are subjected, special attention should be paid to the material from which they are made. We recommend choosing bags made of good quality varieties of plawil or natural leather.
?proper filling - a well-filled Bulgarian bag should ensure even distribution of the load. The load should not move during exercise.
Weight of the Bulgarian bag
The heavier the bag, the higher the intensity of our exercises will be. The weight of the bag is selected according to the fitness of the body, as well as body weight.
The generally accepted principle is the following breakdown:
8 kg.- Up to 60 kg body weight
11 kg. - up to 75 kg body weight
15 kg. - up to 90 kg body weight
18 kg. - for advanced players
Note: the weight ranges given should be considered approximate.
A good solution is bags that allow self-adjustment of weight, which will allow us to load the bag more when our muscles get used to the current weight.
What material to choose?
Materials used in the production of Bulgarian bags must provide very high resistance to damage. Both the material itself and the seams are subjected to very high stress and abrasion during exercise. Supporters of outdoor training should also pay attention to the resistance of the material used to weather conditions(moisture, temperature changes, sunlight) and ease of cleaning.
Taking into account the above expectations, we use only the highest quality varieties of natural leather in our bags, as well as a patented structure of 7-layer plawil.
Advantages of Bulgarian bags made of natural leather:
- high durability
- pleasant to the touch
Advantages of Bulgarian bags made of plavil:
- lower price
- weather resistance
- ease of cleaning.
What exercises can be performed with a Bulgarian bag?
The bag allows you to perform a variety of exercises. It has handles on the ends, on the inside and in the form of ribbons. This allows you to perform upper and lower body exercises, dynamic exercises such as spinning and swinging (here it replaces the medicine ball), as well as arm exercises.
We can do both biceps exercises with it, as well as shoulders, triceps, chest and back exercises.
Advantages of exercising with a Bulgarian bag
1. Activate multiple muscle parts to work simultaneously, including smooth muscles
2. Improve muscle density and muscle tone
3. Increase the efficiency of the cardiovascular system, respiratory system
4. Increase motor skills (range of motion and flexibility of the body, coordination)
5. Increase fitness and endurance
6. Development of movement dynamics
7. Building grip strength
8. Increase in the efficiency of the body
9. Improving balance (stability)
10. Increase in strength
Benefits of outdoor training
The weather is getting warmer by the day, so take this opportunity to shoulder our bag and go outside to train.Better oxygenated body - Scientists say that an enclosed room is 60% more polluted than outdoors.
Dry air, with a high amount of carbon dioxide, such as in gymnasiums, is the cause of poor well-being (so it is very important to ventilate the room in which you exercise).
The main advantage of training outdoors is the continuous flow of air and the beneficial effect of sunlight.Tan - There is nothing nicer than a soft, natural and even tan. On very warm and sunny days, it's a good idea to stock up on sunscreen.
Relaxation - Nothing relaxes more than nature. The rustle of leaves, the rays of the sun, the smell of the grass, or if one is one of the lucky ones, the sound of the sea - you can't feel that at the gym or at home.
Bulgarian bag - exercises See our range of Bulgarian bags>>.
We immunize ourselves against diseases - in autumn we have the opportunity to toughen up our body before winter with which we protect our body against colds but we should remember to wear appropriate clothing.
Advanced Exercises: