The bar is an exercise for those who are always busy and cannot devote a couple of hours to a fitness club. The bar trains the abs well, and also employs the muscles of the shoulder girdle and buttocks. "Challenger" went through all the options for the classic exercise and now shares with you the most effective and non-trivial.
Particular attention must be paid to the technique of the bar. The bar is a static exercise, that is, it does not imply any extra movements.
It is important to understand that the result will not be long in coming, only if this exercise is performed correctly.
Classic plank. Accept the emphasis lying, stretch your arms under your shoulders (the body should form a straight line from the shoulder girdle to the legs). The legs should be straight, without bending at the knees, the pelvis is twisted (does not tilt up), the abdominal muscles are tense and, if possible, are pulled to the ribs. The lumbar region should be flat, and the legs, together to increase the load on the abdominal muscles, should be placed together.
Ideally, you should try to hold this position for as long as possible, but if you are a beginner, first keep yourself in this position for at least 10-20 seconds, and then increase the time by another 10 seconds. This version of the bar is good for working out the abdominal muscles.
Take an emphasis while lying, stretch your legs, bend your arms at your elbows at an angle of 90 degrees (for convenience, your fingers can be twisted into a lock). The body, from the head to the heels, should be in a straight line. When performing this strap, the elbows are directly under the shoulders, the pelvis is twisted, the lower back represents the plane, as if it was pressed against the wall.
This sophisticated version of the classic bar, in addition to the abdominal muscles, works well on the pectoralis major muscle, the deltoid muscle and the square muscle of the lower back.
We take the initial position of the bar and raise the arm or leg. At the same time, we make sure that neither the shoulders nor the hip joints are displaced from a straight line. The complexity of this version of the bar is not only in increasing the load on the body, but also in the need to maintain balance and make sure that the whole body is a straight line.
Having lowered to the elbows, it is necessary not only to keep the body in a straight line, but also to maintain balance.
In this version of the bar, the load on the muscles of the abdomen and buttocks increases significantly, oblique muscles of the abdomen and muscles of the back are involved in it.
The body should be in one line, the press is tense, the upper arm is either on the belt or is pointing up, the pelvis should not sag down. The legs are either one on top of the other, or one in front. Performing this version of the bar, you work out the external and internal muscles of the abdomen, the gluteus maximus and the thigh muscle are also involved.
We take the position of the side bar and take the arm and leg off the ground, while trying to keep the muscles as tight as possible.
Be sure to make sure that the pelvis does not fall. The external and internal muscles of the abdomen, the external muscle of the thigh, and the gluteus medius are involved.
Starting position is the side bar. Make sure that the pelvis does not sag, the abdominal muscles are tense. The legs are either one on top of the other, or, if hard, one in front of the other.
When twisting, try to keep a straight line. Here oblique muscles of the stomach, muscles of the arms are pumped, endurance increases.
The back plate loads, among other things, the gluteal and calf muscles. The hands are located under the shoulders, the palms are directed towards the heels, the socks are pulled forward, the pelvis is pushed out, the gaze is directed upward, the back is straight.
We follow the shoulders, hips and back.
The only difference with the previous bar is that you need to rely on legs bent at an angle of 90 degrees. It is important not to lower your pelvis, not toss your head back and to follow the straight line. This back plate not only strengthens the muscles of the arms, abs and legs, but also stretches the muscles in the shoulder girdle.
From the bar with the elbows resting, go to the "dog face down" pose, hold for a few seconds and return to the starting position. This version of the strap pumps the muscles of the back and shoulder girdle
Starting position - the classic bar on straight arms.
Next, we pull the left knee to the left elbow and the right to the right, respectively. We strive to maintain a straight line, the stomach is tightened, the look is directed forward.
From the resting position, bending our elbows, we assume the position in which our body parallel to the floor. We linger for a few seconds, then return to the lying position and transfer the weight to the right side, we take the left hand aside, taking the side bar - this is one repeat.
Starting position - bar on outstretched arms.
From this position, keeping a straight line, we jump into a position with legs slightly wider than shoulders. If it’s really hard, you can replace the jump with steps. This option increases the load on the abdominal muscles. It is important to monitor the pelvis, knees should not sag.
Starting position is the side bar.
Slowly lower the right thigh to the floor. Then we take the starting position, do not forget to observe a straight line, keep the pelvis straight. This option, in addition to the load on the oblique muscles of the abdomen, increases the load on the shoulder girdle.
From the classic bar we jump into the position of the stop-squat. Exercise increases the load on the gluteal and calf muscles.
This option works out the rectus and transverse abdominal muscles. Starting position - the bar on the elbows. Then we bend our knees slightly, do not forget to follow the pelvis, the stomach is pulled in, the neck and spine form one line. We are held in this position for a few seconds.
Starting position is the classic bar.
We raise the right hand, bent at the elbow, hold ourselves for several seconds in this position, then repeat with the other hand.
Place your elbows and forearms on the fitball so that the elbows are at a right angle, the elbow joint forms a right angle, and your fingers are bound into the lock. Having rolled the fitball forward, straighten your legs, forming a straight line with your whole body. The elbows are located directly under the shoulders, the chest is torn off the ball, the neck and spine are one line, the pelvis is twisted. Having taken this position, try to slowly rotate the ball left-right, and then in the opposite direction.
To stay on the sword, rotate with a small radius.
We take the initial position of the bar on outstretched arms, raise the body and hold it straight, resting your toes on the fitball. It is important to ensure that the lower back does not bend, the muscles of the abs and buttocks are in constant tension, and the stomach is pulled in.
We take the position of the bar on outstretched arms, we tighten the muscles of the body and in one motion, keeping our arms straight, turn the body to the left side, while pulling the left arm with a dumbbell up. We return to the starting position.
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