Bulgarian Bag

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The Bulgarian Bag (Bulgarian: ???????????????????????????? ?????????????????????????????????????????????????), also known as Bulgarian Training Bag (Bulgarian: ???????????????? ?????? ), is a crescent-shaped gym used in strength training, plyometric load training, cardiovascular training, and general physical fitness. Bags made of leather or canvas and filled with sand; they weigh from 11 pounds (5.0 kg) to 50 pounds (23 kg) and have a flexible handle to allow upper and lower body workouts, and to build grip strength.

Video Bulgarian Bag

History

The Bulgarian bag was created by Ivan Ivanov around 2005. Ivanov, a former Olympic Bulgarian athlete, worked as a US Olympic wrestling coach at the Olympic training center in Marquette, Michigan, and is looking for training tools that will allow his wrestlers to increase the explosive action and dynamic movements involved in pushing, twisting, swinging, pulling, bending, twisting, squatting, lunging, and throwing.

Ivanov was inspired by the tradition of shepherds who performed power actions with sheep and goats at street shows in his native Bulgaria. Shepherds are often forced to carry weak lambs and sheep around their shoulders as they roam with their flocks, and show off their strength at the festival. Ivanov based his tool design on the body of an ovine and saw its use as a modern interpretation of the old tradition.

Although Bulgarian Bag was originally designed for Olympic-class wrestlers, it was adopted by a fitness trainer and professional athlete because of its ability to increase muscle endurance and make the weight training more flexible. One of Bulgaria's first supporters outside the Olympic wrestling circuit is a fitness specialist and retired Navy SEAL Stephen Nave. Together Ivan Ivanov, they formed the Confederation of International Bulgarian Bags to educate the public and offer advanced instruction to individual consumers, personal trainers, and fitness companies.

Maps Bulgarian Bag

Construction

The outer part of the Bulgarian bag is made of leather or heavy duty canvas. Handmade leather bags in Bulgaria and mostly made of goat skin. Since goat skin is finer in thickness and superficial follicles in the skin, there is little compromise in skin strength when compared to other skins. The inside is filled with sand packs wrapped and weighed each and coated with wool to form a smooth rounded contour. Once filled, the main stitches are covered by using a large soft-sized nylon.

The outer part of the bag consists of three types of handles and straps to allow for some types of exercises with different grips:

• The main handle is two point handles that taper toward the end of the bag and are used for swinging and spinning motion.
• The outer handles are three bulge-like tubes wrapped in goat skins on the outside of the bag; the middle grip is set between two outside handles. Exterior grip is mainly used for grip strength and upper body exercises.
• The third element is called a 'string' and two looped nylon ropes are sewn straight to the outside of the bag. Its length is about 12Ã, "inches and is used to stabilize the bag at the shoulders during lower body workouts, and as a hand grip for arm exercises.

Homemade Bulgarian bags can be made from in-car tubes or children's toy hangers.

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Variations

Depending on the size and level of a person's physical fitness, Bulgarian bags are produced in various sizes and weights:

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Use

These bags can be used as free weights in a variety of simple and dynamic movements such as pushing, spinning, swinging and spinning, and adding a person's weight to jumps, squats, push-ups, pull-ups and power crunches. Many examples of exercise routines have been posted on the Internet.

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Fitness excellence

The Bulgarian Bag strengthens and increases the endurance of the grip muscles, wrists, arms, shoulders, back, legs, and muscles of rotation. It also helps in building the core muscles, coordinating, and improving the overall shoulder and joint mobility. Because of its shape, materials and construction, the Bulgarian Bag can be used to develop speed and agility in a tough way and a solid iron circuitry machine can not.

Variable angle resistance

Bulgarian Bag breaks tradition with static resistance tools such as free weights attached to a single motion field (ie creating resistance by pushing or pulling weight from and toward the body), using acceleration and slowing motion to swing and rotate bags at different angles to the body athlete. This results in the ability of a Bulgarian Bag to increase the strength and agility of the body as a whole.

The multi-angle approach to gravity, momentum and inertia in physical exercise has been termed the training of Variable Angular Resistance in several uses.

Aerobic effects

After cardiovascular exercise or weight training, the body continues to need oxygen at a higher rate than before the exercise begins. High intensity exercise with a Bulgarian bag improves metabolic rate higher than traditional weight training and cardiovascular activity because it includes dynamic weight training and dynamic movement.

Originally referred to as oxygen debt, this post-exercise aerobic effect was first hypothesized by A.V. Hill and H. Lupton in 1922. They theorize that the body needs to replace the oxygen used by muscles that work during mild to intense sports attacks. More recently, researchers have used the term 'excess post-exercise oxygen consumption' to describe the events that occur when the body returns itself to homeostasis, or rest. The body's metabolic rate will be increased for longer periods after exercise from high intensity exercise. Depending on the stress level and intensity of the exercise, increased metabolism can be seen up to 18-24 hours.

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Security considerations

Exercise with Bulgarian Bags, like other plyometric shock exercises, involves an increased risk of injury due to the great power generated during acceleration, and should only be performed by conditioned or under supervised individuals. For more information about the risks involved in plyometric training, see safety considerations in plyometrics.

Since the Bulgarian bag handles are flexible and not rigid in the body of the equipment, it will be more difficult for an athlete to move the weight of the equipment to his forearm and arm muscles than with traditional iron loads, and more weight. carried by the athlete's wrist. The use of a wrist wrap can therefore be recommended for people with weaker wrists to provide additional support.

For general information about the effects of physical exercise on the human body and the physiological processes involved, see sports physiology.

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See also

• Barbell
• Dumbbell
• Kettlebell
• Workout equipment
• Weight training
• Strength training
• Resistance training
• Plyometric training

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References

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External links

• International Bulgarian Confederation Bag

Source of the article : Wikipedia