Those who at least once in life achieve their goal in the sports field know that the basis of a healthy lifestyle, slim figure and strong spirit are not expensive subscriptions to fitness clubs and personal trainer time, but simple exercises that have been developed for decades. back and tested on themselves by our parents. One of the undisputed leaders among dozens of exercises to improve health and increase stamina without additional funds and any sports equipment is strap.
What is the strap? What is its feature? How to make a rack in the bar at home correctly, and when should it be abandoned in favor of lighter exercises? What are the types of exercises? What are the functional differences of these exercises? All of these and other issues will consider in our review.
Features of the implementation of strips at home
This static exercise is not a relic of the Soviet past, as it may seem to many young people, but effective way to strengthen and tone up 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 perform as novice athletes and people losing weight, and professional athletes.
This exercise has one feature: you can perform the bar in any conditions, it does not require special skills, sports equipment, and outside help. The only thing you need is a flat surface on which the rack will be performed, and no contraindications for health. In this way, it can be performed at home at any time and any convenient number of times without disturbing the residents of the house with loud sound.
The use of the strap
One of the complicated varieties of slats - side.What is the bar for?This rack is considered very effective, and, both in the period of active weight loss, and to maintain the tone of already strong muscles.
Performance feature consists in work with a body weight in an emphasis lying and the maximum tension of many groups of muscles at the same time.
The main effects of the implementation:
- blood circulation improvement;
- acceleration of metabolic processes;
- increased flexibility and hardening of the whole body;
- strengthening the following muscle groups: the press and the entire abdominal, buttocks, thighs, shoulders.
The effectiveness of the strap will depend on the correctness of the execution and the duration of stay in the rack. The longer you manage to hold out in this position, the better. the muscles of the bark are strengthened, the muscular corset is formed, the buttocks, lower back, hips, calf muscles, back and arms are strengthened. Thus, properly executed the plank makes the figure more prominent. Losing weight often include it in a set of exercises for the overall strengthening of the body, gradually increasing the time spent in the rack.
Bright areas of the body are muscle groups that are as tense as possible during the exercise of the bar.Regular bar performance 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 you decide to regularly perform the rack in the bar, novice athletes and slimming need to learn who can and who can not perform the bar. With certain health problems, you can exacerbate existing problems and harm the entire body.
When to do the bar can not?
- During pregnancy - at any time;
- After giving birth- the minimum period after delivery is one to two months, starting only with the permission of the doctor;
- The period after any operations and in the recovery period after injuries - consult a doctor;
- If there is any spinal injury(pinching of the nerves, displacement of the vertebrae, hernia, protrusion of the intervertebral discs) - a set of exercises from Pilates can be suitable here, with the permission of the doctor.
Ways to perform strips at home
One of the most difficult ways to stand in the bar is to lift two limbs at the same time. This rack is called "Superman."How to do the bar at home?There are several ways to do the rack, which may be suitable for beginners, while others are better reserved for gradually increasing the load level. There are such types of slats, which help more precisely to work out one or another group of muscles. Also important for losing weight or maintaining the current physical form of the correct execution time.
How much to stand in the bar to lose weight? The duration of execution varies depending on the general condition, weight and level of fitness. Beginners should do the rack from 30 seconds to 2-3 approaches. After a week you can increase the time by 30 seconds, and in the third or fourth week, perform three approaches within one minute. If the human body is sufficiently hardened, then you can start from two minutesand then gradually move on to to five minutes. Beginners should remember sThe golden rule of all athletes: never stop at what has been achieved, and as soon as the body gets used to the load, immediately increase it.
So, what are the ways to perform the bar and how to do it correctly?
Classic bar
How to make a classic rack in the bar at home.The original exercise is performed on the forearms. Need to understand that the free interpretation of this exercise is unacceptable, because the wrong execution can end with painful sensations in the spine and extremities, in particular: neck and waist, as well as shoulders and knees. In addition to unpleasant painful sensations, you can earn back problems, which will have to be treated for a long time, therefore it is very important in the process of training to follow the technique of execution, checking the position of the body in the mirror.
How to make a classic bar:
- On the smooth surface of the floor or gymnastic mat, take an emphasis on the toes (the closer the feet are to each other, the more difficult the pose will be) and bent at 90 degrees elbows;
- Forearms must be under the shoulders.by creating a straight line;
- The body should be stretched into a single straight bar, without any waves, roundings and deflections other than natural;
- You can not bend and raise the tailbone, buttocks and knees, as well as raising or lowering the head (the chin is perpendicular to the spine, the gaze is directed to the floor;
- Performing an exercise follows strain the press as if pressing the bark muscles to the spine, while do not forget about proper breathing;
- To be in this position, you need a maximum amount of time until the muscles die.
On the elbows or on the arms?
To improve, it is better to proceed to the bar on outstretched arms.Many wonder whether it is worth starting the bar with an emphasis on outstretched arms, or do it on the bent? The only difference is in creating the desired degree of load.. Since the implementation of the strap on the elbows is considered a little less stressful type of isometric training, beginners are often offered to perform just the classic stand.
Even more simplified way: on elbows as well kneeling, in contrast to the classical position on straight legs, which helps to form a straight bar of the whole body.
Fulfillment of a beginner bar with an emphasis on straight arms and knees.There is nothing bad in a correctly made stance on the forearms; on the contrary, with a large overweight or during the recovery period, at first it is better to give preference to just such a method of execution. This is necessary in order for the body to get used to physical exertion gradually.
Straighten completely and keep the bar on outstretched straight arms it is possible after losing weight, recovering or simply beginning athlete will feel confident in the elbow stance in several approaches for 2-3 minutes each.
- To properly perform the exercise on straight arms, It is necessary to follow all the recommendations on the classical plank, but the emphasis is on the feet and outstretched straight arms, where palms are in line with shoulders.
Lateral
The method of performing the side stand.A little complicate the task, and at the same time and work out the waist by strengthening the oblique muscles of the press will help the implementation of 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. This stand will help speeding weight loss, moreover, quality.
How to make the side bar:
- We lay down on one side, we expose the elbow so that it is on the same line with the shoulder;
- The upper leg may lie on the lower leg, or lie “scissors” on top of the lower leg, dropping to the floor - this is permissible only for beginners, helping them to maintain a stable position;
- Raise the pelvis so that the body from the feet to the head creates an even bar without bending;
- When performing, it is important not to roll over to the side, and not to bend in half in the waist area: as if we are tightening the lower thigh up, avoiding sagging;
- As in the classic version, doing the exercise should strain the muscles of the core, thus keeping them in a stably tense static for the maximum amount of time;
- Greater effect can be achieved if you do the exercise on the outstretched hand.rather than bent.
Plank with legs extended or arms
An embodiment of the exercise with alternate raising of hands.This method promises greater tension for the muscles of the bark, back, buttocks and arms, which means speedy weight loss and the achievement of the desired relief.
An embodiment of the exercise with alternate elevation of the legs.How to make the bar with stretched limbs:
- Accept the position of the classic slats on outstretched arms or elbows;
- Delayed for a while;
- Tear off the floor alternately arm (stretch in front of us) or leg (gently stretch the heel up), lingering in this position for a second or two;
- At the same time, we do not forget about the straight back, even legs and the absence of deflections in the body, and the head is directed so that the look is turned to the floor;
- The muscles of the press and buttocks are maximally stressed.;
- Accept the starting position of the classic bracket and raise the opposite arm or leg with a short delay;
- Exercise duration - until the muscles get sore, and another two or three times.;
- To diversify the exercise can be alternately tightening the knees to the stomach.
Feedback
The position of the rack "reverse plate".The variety of ways to perform racks in the bar indicates that this exercise simply cannot get bored if it is wise to approach training. This type of training will help to change the angle and also work well with the press and buttocks, back and arms. In addition, the back plate is an improved version of the classic - that is, a more complex static exercise.
How to do the opposite way:
- We sit on a flat surface, straightening your legs in front of you and tilting your back 45 degrees;
- Rest palms on the floor and raise the pelvis so that the body forms a flat line under a natural inclination;
- The palms are under the shoulders, hands are flat;
- Buttocks squeeze, press strong, breathing even;
- We keep in statics looking straight ahead for about 30-60 seconds, after which we descend to the starting position while sitting, rest and make a new approach.
Slimming bar - results
Naturally, the plank alone will not help losing a large amount of excess weight or bring the running body in order by the summer. But he is a sport so that he has something to do.
If do the bar with a few other simple exercisesthen even at home you can not worry about the fact that you have a sagging body or extra pounds. Also the general condition of the body contributes proper nutritionwhich is not so difficult to observe as many people think - it is enough just to correct the menu and take care of the correct meal schedule.
As for the implementation of the bar, it is really able to help in a comprehensive struggle for their beauty and health. The greater the number of approaches and the duration of each of them, the more tonus and relief the practitioner will have.
It is in these cases that the plank helps to achieve harmony and fit, which many dream of, rather than start doing these exercises.
If you follow these recommendations, you can change yourself in three months. The results are impressive:
