Today, everyone who has dealt with sports is aware of such a static exercise as the bar. At first it may seem that it is performed quite easily, but those who have tried will say the opposite. The technique of the strap allows you to use the whole body in a short time period, which is very important for people today. Let's take a closer look at which muscles work in the bar.
The bar is a static load, due to which the development of basic muscle groups takes place, plus deep ones that are not involved in routine exercises for humans.
short recovery period;
suitable for daily execution;
burns fat depot;
tightens the figure.
It can be used for:
harmony of the figure;
recovery after trauma to the vertebrae;
strengthening the cardiovascular system;
acceleration and normalization of the metabolism and blood flow.
How muscles are loaded
It is worth paying special attention to each muscle group that is involved during the execution of the bar:
The zones of the gluteus maximus and calf muscles are well involved in the exercise, and to increase the load it is enough just to raise above the legs.
The cervical spine, back and upper shoulder girdle receive a preventive effect against osteochondrosis.
The legs get a significant load, because the tension is distributed from the hips to the calf muscle fibers. An indicator of effectiveness in this work will be a burning sensation.
Do not forget about the press. All his muscle fibers are pumped, including oblique ones.
What accounts for 1/2 of body weight? That's right, hands. If you follow the correct technique, biceps and triceps are involved in the work.
As you can see, the bar works through the body completely, plus, a lot of time is not required.
You can pump muscle quality in 10 or 20 minutes.
Today, sports trainers distinguish several varieties of the bar. So the training will be diverse and suitable for beginners and avid athletes.
Mostly arms and muscle stabilizers are pumped.
The technique is as follows: take a position as if push-ups, then rise on straight arms and toes, brought together. In this position, you need to linger for about 30-60 seconds.
Attention: during the execution of the strap, the body is parallel to the floor, the stomach is pulled in, the buttocks are tense.
Under load, the muscles of the press and shoulder girdle.
Technique: lie on your side, leaning on your arm. Raising your thigh, close your feet. Exhale by straightening your free arm up. In this position you need to linger, however, if it is difficult for you, it is permissible to shift the emphasis to the forearm.
With such a bar, the press, shoulders and arms will be maximally involved. The execution technique is very similar to the classic version of the bar, only the forearms serve as a support here. Performing a static exercise, close your hands in the lock.
Important: the shoulders are relaxed, the lower back is straight.
Exercise involves calves and gluteal muscles.
It is performed as follows: sitting on the floor, stretch your legs forward, and hands rest against the back of the floor. To achieve a straight line, raise the buttocks and straighten your legs as much as possible, dropping down on your heels.
Important: hands are located under the shoulder girdle, hands are looking towards the feet, looking at the ceiling.
If you carry out such options for slats with ease, move on to more complex ones, for example, gradually raise your leg or arm in turn. So you can complicate the straight and side bar. Any described type of exercise can be performed independently or enter into a complex with others.
The bar can be considered a relatively safe exercise, however, there are some contraindications. It can not be performed if:
diseases of a chronic nature in the acute stage;
hernia of the spine;
sprains of the elbow joints;
injuries to the legs and arms;
tunnel brush syndrome.
Recommendations for beginners
There are a number of tips that can help enhance the plank effect. Here are some of them:
To increase the load, keep your feet flat.
buttocks and abs should be in constant tension.
Do not bend your lower back.
The head and neck represent a straight line with the body.
The blades should not be squeezed.
The best option would be to perform 4 sets of 30 or 60 seconds., Rest between which no more than half a minute.
For beginners, we recommend that you first do 15 seconds, gradually increasing the period. Watch your well-being. Also, do not follow the bar after eating, optimally after 1.5-2 hours. After the exercise, do not immediately run to the table, wait the same amount of time, and only then proceed to the meal. This will be relevant for those who want to lose weight.
Having learned the technique of performing the bar, it remains only to practice it regularly. Combining all this with proper nutrition, you will begin to enjoy the positive changes that your body and health will visit.
VKontakte Facebook Twitter