Training with a sandbag, i.e. with a bag filled with sand, sculpts the body more effectively than traditional gym training. During the exercises, all muscle groups work, including the deep muscles responsible for stabilizing the figure. Check what are the advantages of sandbag and try out a set of 8 sample exercises.

Sandbag trainingwill surprise you with its effectiveness. The inconspicuoussandbagis a versatile tool forexercise , thanks to which you will shape your muscles and lose extra kilos. The effects will be visible faster than in the case of training with dumbbells and with a barbell. How is this possible?

During exercise, the sand that fills the bag is constantly falling apart, which means that the sandbag does not have a constant center of gravity. In order to hold the sack, the muscles have to do a lot more work than when lifting a stable weight. What's more, during sandbag training, movement takes place on many levels, and individual muscle groups work together - it improves the stabilization of the figure and increases coordination. Another advantage of the sandbag is that the muscles are evenly loaded, which reduces the risk of injuries and overloads.

This will be useful to you

Sandbag - how to make your own?

To train with a sandbag, you only need a small sandbag weighing 3-4 kg. You can buy it in a sports shop or online, but you can also make such a device yourself.

To do this, you need a durable canvas bag (a heavy-duty rubbish bag or a shopping bag can also be used) and a strong tape or string. Pour an appropriate amount of dry sand into the bag (but so that there is some free space inside) and tightly seal (tie) the hole. It is worth putting the whole thing in one more bag to make sure that the sand does not spill out. Ready! Now you can start training with your own sandbag.

Sandbag - a sample set of exercises

The following set includes 8 exercises. You should move smoothly from one to the other without taking breaks. After the last task, you rest for 60 seconds, then start a new round - this time you eliminate any one exercise and do 7. Then you rest for a minute again and practice again, this time eliminating 2 exercises (this timemeans you do 6 exercises in the third round). Do the same 5 exercises in the third round and 4 in the last, fourth cycle.

This training session lasts approximately 34 minutes. If you are a beginner or are short on time, you can only do two rounds, but by doing all 8 exercises (then training time will be reduced to 17 minutes).

Exercises with sandbag should not be a problem for people who have already de alt with any strength training. The best results can be obtained by training 3 times a week, with a minimum of 1 day of rest for muscle regeneration.

1. Sandbag exercises: eight-figure translation

Stand straight, put your feet apart slightly more than hip width apart, point your toes outwards. Grasp the bag with your right hand, let your arms drop freely along the body. Transfer the sandbag to your left hand and, bending your elbow, slightly raise and lean your arm back. Do a squat and pass the bag under your left thigh to your right hand. Straighten your legs and do the same in the other direction - this way the bag will move in the eight. Repeat the exercise for one minute.

2. Sandbag exercises: square throwing

Stand hip-width apart. Keeping your arms straight, lift the bag over your head. When lifting the sandbag, turn your torso slightly to the left. Then lower your arms and throw the bag to the left. Make a jump and land softly in front of the bag while straddling. Do a squat (remember to keep your back straight), grab the bag, stand up, lift it above your head and throw again about 1 meter in front of you. Jump to the sandbag again, landing in your legs, do a squat, grab the sack, raise it above your head and throw it to the right. Repeat the exercise throwing the bag backwards, and then from the beginning: left, straight, right, etc. Continue for one minute moving around the square all the time.

3. Sandbag exercises: forwards and backwards

Stand hip-width apart. Hold the sandbag in your lowered hands in front of you. Bend your knees, bend forward and place the bag in front of your feet. Place your palms on it, lift your heels, and push the sandbag forward until you are in the plank position. Then put your hands on the sides of the bag and do a push-up. Rest your hands on the bag again and pull it towards you. Return to the starting position. Repeat the exercise for one minute.

4. Sandbag exercises: side to side

Place the bag in front of you on the floor, bring your feet together. Do a squat, then stretch your right leg to the side and touch the bag with your left hand. Staying in the squat, shift your weight onto your right leg so that the left leg is straightened and touch the bag with your right hand. Do the leg-to-leg shifting for 30 seconds. Then bring your palms together in front of youand for the next 15 seconds, still in a squat, move the right leg of the sandbag to the right and left. For the last 15 seconds, change the side and this time move the bag with your left leg (always sitting in the squat).

Important

The faster you exercise with the bag, the more calories you will burn. However, remember not to neglect the technique and perform each movement strictly according to the instructions.

It is important to hold the bag by the part filled with sand and not by the material itself - then the exercise will be more effective.

5. Sandbag training: lunge and climb

Stand hip-width apart. Grab the bag in your left hand, and lower your arms along your body. Bend your left knee and lunge your right leg backwards (the knee of the left leg must not extend in front of the toes). Slowly lift the bag over your head and then return to the starting position. Repeat for 30 seconds. Exercise the next half a minute by lunging your left leg backwards and holding the bag in your right hand.

6. Sandbag training: sliding and jumping

Go to the support with the front (on your arms extended at the elbows), resting your jointed feet on the sandbag lying on the floor. By lifting your hips, move the bag with your feet towards your hand and then pull the bag back in the same way. Repeat sliding for 30 seconds. Then come back to the starting position (front support with your feet on the bag) and for the next half a minute jump out of the bag, extending your legs to the sides and jump on by joining your feet. If you don't have that much strength, you can put your legs one by one instead of jumping.

7. Sandbag training: side lunges

Stand up straight with your feet together. Keep the bag in the hands lowered in front of the body. Lunge your right leg to the side bending your knee. Place your right hand on your hip and, slightly twisting your torso, lower the bag towards your right foot. Keep your back straight during the exercise. Then come back to the starting position and repeat the task with a lunge with your left foot. Take turns practicing both ways for a minute.

8. Sandbag training: donkey jumping

Stand hip-width apart. Hold the sandbag with your hands lowered in front of your body. Lift the sandbag above your head and drop it on the floor in front of you. Bend your knees, bend forward and place your hands on the sides of the bag. At the same time, while jumping, lift your hips and bent legs. If it's too hard for you, just take your feet off the floor. After you land with both feet on the ground, squat with your legs apart and rest your hands on the back of the head. In this position, jolt your legs together and then jump back to your legs. Get down on your bent knees and hold the bag with both hands without rounding your back. Straighteningknees, return to the starting position. Repeat the entire sequence for one minute.

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ABC of exercises