Classic or side bar
Summer is approaching, and with it - the desire to beBeautiful and slender. Do you already dream of the admiring male views that accompany every step you take? Thanks to the exercise of the bar, your dreams will become a reality! We will reveal to you the secret of one of the best exercises of yoga, after which you will not only get rid of excess weight, but also raise the tone of all the muscles of your body.
The exercise bar is one of the most effective and popular all over the world. Thanks to the work of all the muscles of the body, the shoulder belt is strengthened, the priest becomes elastic, and the stomach is flat.
The essence of this unique exercise is thatYou need at least once a day, as it were, "hang" over the floor for several minutes, leaning only on the hands and toes. Of course, an unprepared person is difficult to be in a "suspended" state even for a couple of minutes. So when laziness will persuade you to step back from a dream, remember: it is at the moment of "hanging up" that the work of the muscles of the whole body becomes activated, you become beautiful and slender.
- Lie down on the floor with your stomach down.
- Bend your arms in the elbows for 90 degrees and go straight to the point, lying on your elbows. The body should make a straight line from the top to the heels.
- Rely only on the forearms and the tips of your toes. The elbows should be directly under the shoulders.
- Keep the body as level as possible, the abdominal muscles tense and do not relax.
- Try not to bend your hips down to the floor.
- Put your feet together. So it will be more difficult to maintain balance and increase the load on the abdominal muscles.
- Watch that your legs are straight and tense, otherwise the load on the rectus abdominis, which keeps the lumbar from deflections, will decrease.
- Stretch the buttocks. Do not let go of tension until the end of the approach.
- Attention! The most important point! Make sure that the lumbar spine is flat. In no case do not bend it and do not round it. If it's hard for you, imagine that your waist is tight against the wall.
- Pull the stomach and try to pull it up to the ribs. Do not hold your breath, but throughout the whole approach try to keep your stomach in this position.
- Put your elbows under the shoulder joints. So you can avoid stress on the shoulders.
The bar is a static exercise. In it there are no movements, swings, turns, because the result is curved from the correct position of the body. To make the exercise as accurate as possible, listen to our advice:
Perform exercises on exhalation. Hold the position to a moderate tension in the muscles. Try to hold out in this position as much as you can: for a start it's only 10 seconds.
- Lying on the left side, place the elbow exactly under the shoulder.
- Straighten your legs.
- Put your right hand on your right hip, keep your legs straight.
- Strain the muscles of the press and lift the pelvis from the floor until the body forms a diagonal, balancing on the forearm and feet.
- Stay in this position for 30-45 seconds. If you can not stand it for a long time, do the exercise again to make a total of 30 seconds. Change sides and repeat the same actions.
This exercise for the press is considered muchMore effective than the traditional bar, as the weight of the entire body has to be held at two contact points instead of four. You will need to redouble efforts to keep the balance!
Complicating the bar
- Strap with a raised leg.
Lift one leg up. Due to the reduction in the area of support, the load on the abdominal muscles is markedly increased.
- Strap with a raised hand.
Lift one arm up. As in the first case, you will have to exert some force so as not to fall on your side.
- Lateral complicated plank.
Lie down on your side, combining and straightening your legs. With the body they must make a straight line. Put your left forearm on the floor (elbow exactly under the shoulder joint).
- Strap on fitball.
Use the ball, resting on it with elbows or putting your feet on it.
Than useful lath
- Buttocks become elastic. You not only give your fifth point the desired shape, but also get rid of cellulite.
- Strengthened muscles of the back. The bar serves as an excellent preventive measureOsteochondrosis in the neck and waist, and you can also get rid of the pain in the shoulders and between the shoulder blades, which happens due to the wearing of heavy bags or standing sitting at the desk.
- Legs get slim. Because all the muscles of the legs are involved, the result is visible after the first days of active training.
- The stomach becomes flat. Thanks to the tension of the whole body, both the lower and the lateral muscles of the abdomen are trained.
- Hands are tightened. Due to the fact that the hands take on a load of half the body weight, they become simply delicious after the bar!
Try to make the bar right now! So easily and quickly you did not bring your body in order yet. Only 60 seconds a day, and your body will become slim and fit without additional training and painful diets. Did you like the article? Share it with your friends. Do exercises together, and the body will become beautiful by the summer! Hot days are coming ...