Do you want to have a tight figure and a muscular body, but are not ready to devote a lot of time to grueling training on different muscle groups? Introducing a set of exercises that will help you. Consider how to do the right exercise for the press – the bar
Exercise bar – static training, which is performed in the position of “lying down” due to natural power resources. It maximizes the muscular system of a person and includes even the deepest fibers. Since ancient times such training is widely used in professional sports, fitness and training of wrestlers in the East, practiced by yogis, pilates and stretching supporters.
The rack in the bar simultaneously develops the muscles of the press, back, arms, legs, hips and buttocks. It integrally affects the body and allows you to achieve strength and harmony in a short time. For occupations do not need special premises and sports equipment. You can train whenever and wherever. Give the bar 10-15 minutes every day and feel how your muscles grow and your physical shape changes.
TYPES OF STRAPS – HOW TO PERFORM CORRECTLY
Fitness experts distinguish several types of bars: classical (on straight arms or elbows), with a raised arm or leg, side and back lath. The degree of stress on a particular group of muscles depends on the technique of the exercise.
ON DIRECT HANDS
Stand in the “lying down” position. Raise your head and spread your shoulders. Position the hands at shoulder level at a 90-degree angle to evenly distribute the load and prevent injury to the joints. Pull in the stomach, squeeze the buttocks and connect the feet. Keep your back straight and do not bend your knees. Be still and do not forget to breathe evenly.
Maximize the muscles of the press and do not lower your lower back. If you correctly execute the bar, your body forms a straight line.
The length of the bar in the bar depends on your level of preparation. Start with 30 seconds and increase the time every 2-3 days for 30 seconds. Develop endurance and try to bring the bar to 3 minutes.
ON THE ELBOWS
Exercise is almost the same as the previous bar. However, the reference point here is not the hand, but the elbows.
Take the position of lying down and stand on the elbows parallel to the floor. Your body must be held in a straight line. Keep your elbows at shoulder level, do not round your back up and do not bend to the floor.
Put the feet together and draw in the belly. To use all the muscles of the bark, strain the muscles of the press, buttocks and legs as much as possible during the entire exercise.
Carry out the exercise in several ways. Increase its duration on a universal strap pattern on straight hands.
Plank with raised leg
Stand in the traditional rack for the elbow strap. Straighten your back and pull in your stomach. The case is parallel to the floor. Then lift one leg just above shoulder level and do not bend it at the knees. Pull up your toes with your fingers. Hold in this position for one minute and change your leg. Do 2-3 approaches.
The reduction of the support area works out the musculature of the abdomen and promotes an additional load on the muscles of the abdominal press.
Plank with raised hand
Identical position of the body. Together, legs, you alternately pull your hands forward parallel to the floor. Keep your back straight and do not relax your abdominal muscles. Make every effort to stay still.
Hold in this position for a minute and repeat the exercise with the other hand. Follow the bar in several approaches with a minute pause between them.
Advanced version of the exercise for trained athletes. Perform as an additional load to the classic bar. Lay down on your side. Legs straighten and connect – together with the body they must make a straight line. Put your left forearm on the floor, so that the elbow is exactly under the shoulder joint. Raise your right foot and hold your left hand above it. Try to stay in this position for as long as possible. Then take a minute break and repeat the exercise on the other side.
Exercise-flip-flop of the classic bar. Stand in the rack on your right hands and turn your stomach to the ceiling. Place your hands strictly under your shoulders and point your fingers toward the heels. Draw and stretch the pelvis. Keep your back straight. The counter in the return lath should last at least a minute. Then repeat the exercise 2-3 times with a small break between the approaches.
Planck strengthens the muscles of the whole body and is suitable for both women and men.