Those who at least once in their life achieved their goal in the sports field, it is known that the basis of a healthy lifestyle, slim figure and strong spirit are not expensive subscriptions to fitness clubs and the time of a personal trainer, but simple exercises that have been developed for decades back, and tested on ourselves by our parents. One of the undisputed leaders among dozens of exercises to improve health and stamina without additional funds and any sports equipment is strap.
What is the bar? What is its feature? How to make a stand in the bar at home correctly, and when should it be abandoned in favor of easier exercises? What types of exercises are there? What are the functional differences between these exercises? We will consider all these and other questions in our review.
Features of the bar at home
This static exercise is not at all a relic of the Soviet past, as many young people may think, but an effective way to strengthen and tone most of the muscles of the whole body. The stand is one of the fundamental exercises in the following practices: yoga, pilates, stretching. It must be performed by both novice athletes and losing weight people, and professional athletes.
This exercise has one feature: you can perform the bar in any conditions, it does not require special skills, sports equipment, outside help. The only thing you need is a flat surface on which the stand will be run, and no health contraindications. In this way, You can perform it at home at any time and at any convenient number of times, without disturbing the residents of the house with loud sound.
The use of planks
What is the bar for? This stance is considered very effective, both during active weight loss and to maintain the tone of already strong muscles.
Execution feature It consists in working with your own weight while lying down and maximizing the tension of many muscle groups at the same time.
The main effects of the implementation:
- improved blood circulation;
- acceleration of metabolic processes;
- increase flexibility and hardening of the whole body;
- strengthening the following muscle groups: the press and the entire abdominal region, buttocks, hips, shoulders.
Bar performance will depend on the correct execution and length of stay in the rack. The longer you can hold out in this position, the better muscles of the cortex are strengthened, a muscle corset is formed, buttocks, lower back, hips, calf muscles, back and arms are strengthened. Thus correctly executed the bar makes the figure more embossed. Losing weight often include it in a set of exercises for the overall strengthening of the body, gradually increasing the time spent in the stance.
Regular performance of the bar guarantees the absence of back problems, discomfort during the working day and the prevention of the development of diseases associated with a sedentary lifestyle.
Contraindications
Before deciding on a regular performance of the rack in the bar, beginner athletes and losing weight need to find out to whom it is possible and to whom it is impossible to fulfill the bar. With certain health problems, you can aggravate existing problems and harm the whole body.
When you can’t do the bar?
- During pregnancy - at any time;
- After the birth of a baby - The minimum period after childbirth is one to two months, start only with the permission of the doctor;
- The period after any operations and during the recovery period after injuries - consult a doctor;
- In the presence of any spinal injury (pinched nerves, displacement of the vertebrae, hernia, protrusion of the intervertebral discs) - a set of exercises from Pilates, with the permission of the doctor, may be suitable here.
Ways to do the bar at home
How to make the bar at home? There are several ways to make a stand that may be suitable for beginners, while others are best reserved for a gradual increase in workload. There are some varieties of planks, which help to more accurately work out a particular muscle group. It is also important for losing weight or maintaining the current physical form the correct lead time.
How much to stand in the bar to lose weight? The duration of the implementation varies depending on the general condition, weight and level of physical fitness. Beginners should do a stance starting from 30 seconds for 2-3 approaches. A week later, you can increase the time by 30 seconds, and already in the third or fourth week carry out it for one minute in three sets. If the human body is sufficiently hardened, then you can start from two minutes, and later gradually move on to five minutes. Beginners should remember sThe golden rule of all athletes: never stop there, and as soon as the body gets used to the load, immediately increase it.
So, in what ways can you fulfill the bar and how to do it right?
Classic plank
The original exercise is performed on the forearms. You need to understand that free interpretation of this exercise is unacceptable, after all, improper performance can result in painful sensations in the spine and limbs, in particular: the neck and lower back, as well as the shoulders and knees. In addition to unpleasant painful sensations, you can earn back problems that will have to be treated for a long time, therefore it is very important in the process of training to monitor the performance technique, checking the position of the body in the mirror.
How to make the classic bar:
- On a smooth surface of the floor or gymnastic mat, take emphasis on your toes (the closer the feet are to each other, the more difficult the posture will be) and 90 degree elbows;
- Forearm must be under the shoulderscreating a straight line;
- The body should be stretched into a single straight bar, without any waves, rounding and deflections other than natural;
- Do not bend and lift the tailbone, buttocks and knees, as well as raise or lower your head (the chin is perpendicular to the spine, the gaze is directed to the floor;
- Performing exercise should strain the press as if pressing the muscles of the cortex to the spine, while don't forget about proper breathing;
- It is necessary to be in this position for the maximum amount of time until the muscles bark.
On the elbows or on the hands?
Many people ask whether it is worth starting to perform the bar with emphasis on outstretched arms, or do it on bent? The difference is only in creating the desired degree of load. Since the execution of the bar on the elbows is considered a slightly less intense type of isometric training, beginners are often offered to perform precisely the classic stance.
An even more simplified way: on the elbows as well focusing on your knees, unlike the classic position on straight legs, which helps to form a straight bar of the whole body.
In a correctly executed forearm stand there is nothing wrong, on the contrary, with a lot of excess weight or during the recovery period, it is better to give preference to this particular way of execution at first. This is necessary so that the body gets used to physical activity gradually.
Straighten completely and hold the bar on outstretched straight arms it is possible after a losing weight, recovering, or just a beginner athlete feels confidence in the elbow stance in several approaches for 2-3 minutes each.
- To do the exercise on straight arms, all recommendations on the classic bar should be observed, but the emphasis is on the feet and outstretched straight arms, where palms are in line with the shoulders.
Side
To complicate the task a bit, and at the same time to work out the waist by strengthening the oblique muscles of the press will help the side bar. In addition, this exercise will help to achieve the relief of the muscles of the hands at home without the use of expensive bulky sports equipment. Such a stand will contribute to speedy weight loss, and high quality.
How to do the side bar:
- We lie down on our side, expose the elbow so that it is in line with the shoulder;
- The upper leg can lie on the lower one, or lie “scissors” on top of the lower one, dropping to the floor - this is permissible only for beginners, helping them maintain a stable position;
- We raise the pelvis so that the body from the feet to the head creates an even bar without deflection;
- It’s important not to tumble to the side, and not to bend in half at the waist: as if pulling the lower thigh up, avoiding sagging;
- As in the classical version, doing the exercise should strain the muscles of the core, thus keeping them in stably tense static for the maximum amount of time;
- Greater effect can be achieved if you do the exercise on an outstretched arm.rather than bent.
Plank with outstretched legs or arms
This method promises more tension for the muscles of the cortex, back, buttocks and arms, which means speedy weight loss and the achievement of the desired relief.
How to make a bar with extended limbs:
- We accept the position of the classic bar on outstretched arms or on the elbows;
- We linger for a while;
- We tear off one hand from the floor one by one (we stretch out in front of us) or one foot (we carefully stretch our heels up), lingering in this position for a second or two;
- At the same time, do not forget about the straight back, straight legs and the absence of deflections in the body, and the head is directed so that the gaze is turned to the floor;
- The muscles of the abs and buttocks are as tense as possible.;
- We take the initial position of the classic bar and raise the opposite arm or leg with a short delay;
- Duration of exercise - until the muscles ache, and another two to three times;
- To diversify the exercise, you can alternately pull the knees to the stomach.
Feedback
The variety of ways to perform the racks in the bar suggests that this exercise simply can not be boring if it is wise to approach the preparation of workouts.This type of training will help change the angle, as well as work well with the abs and buttocks, back and arms. In addition, the back bar is an improved version of the classic - that is, a more complex static exercise.
How to do the reverse bar:
- We sit on a flat surface, straightening your legs in front of you and throwing your back back 45 degrees;
- We rest our palms on the floor and raise the pelvis so that the body forms an even line under a natural slope;
- Palms are under the shoulders, hands are even;
- Buttocks squeeze, strong press, even breathing;
- We stand in static looking directly ahead of us for about 30-60 seconds, after which we lower ourselves to the starting position while sitting, rest and take a new approach.
Weight Loss - Results
Naturally, only one bar will not help to lose a large amount of excess weight or to bring a neglected body in order by summer. But that’s why he is a sport, so that there is something to do.
If to do the bar in combination with several other simple exercises, even at home, you don’t have to worry about having a saggy body or extra pounds. Also contributes to the general condition of the body proper nutrition, which is not at all so difficult to observe, as many think - just adjust the menu and take care of the correct schedule of meals.
As for the implementation of the bar, it is really able to help in a comprehensive struggle for its beauty and health. The more the number of approaches and the duration of each of them, the more tone and relief the student will have.
It is in these cases that the bar helps to achieve harmony and fit, which many dream of, instead of starting to do these exercises.
If you follow these recommendations, you can change yourself in three months. The results are impressive:
