There is a universal physical exercise - bar( photo), to strengthen and develop a lot of muscle groups. Static, fixed position - make up the foundation of this load and allow you to do without additional equipment.
- 1 Planck benefits
- 2 Correction figures with strap
- 3 slimming exercises
- 4 amount of force - it is relative
- 5 Side strap
- 6 Contact strip
- 7 Rods with removal limb
- 8 program "30 days around strap»
- 9 Obstacles to perfection
- 10 Reviews, photos before and after
Plank: the benefits of
Going to gyms, exhausting runs in stadiums and squares, power and strengthening loads with helpSwedish bars, horizontal bars, dumbbells and other attributes of sports exercises for many are unattainable concepts. Sometimes, they do not allow to fit into the daily schedule, and even simply frighten with excessive efforts and responsibility.
Plank is a unique and universal exercise in all respects.
- Its implementation is costly only a minimal amount of time.
- It does not require much space.
- It can be done at any time of the day.
- A full stomach is not a question.
- No need for special equipment.
- Has the minimum number of contraindications.
- The main muscle groups participate in the study.
- Careful execution guarantees a tightness of the figure.
- Strengthens the vestibular apparatus.
Correction figures with strap
If you want a precise and clear picture of what will exercise strap after repeated training, the results before and after the monthly employment can be considered in detail not only onPhoto, but also read about them here:
- Posture. Sedentary lifestyle or physically hard work can lead to back problems: scoliosis, sciatica, low back pain. Regular execution of the bar will rescue the body from the captivity of these diseases, strengthening the spine and the muscular back skeleton.
- Feet. Virtually all the calf and hip muscles are involved in the performance of the bar. Their activation will restore strength and elasticity to the legs.
- Hands. Gradually, day by day in the palms, forearms, shoulder girdle there will be confidence. Hands will get stronger and stop trembling with tension. But the result after some 3-4 weeks will encourage further studies.
- Buttocks. The sexiest part of the body will be rounded, gain elasticity, say goodbye to cellulite.
- abdomen. Planck will force to tighten the press, drive the fat off the stomach.
- Waist. Hips and muscular frame around the waist will gain shape, but if from the very beginning and still obmeryat circumference parts of the body, the desire to improve the figure will only increase.
Tip! After the first training, muscles of almost the whole body will be aching. This is inevitable, but it should not be alarming: it means that all the performed actions were carried out in strict accordance with the instruction.
Plank is an exercise for those who set themselves the main goal: weight loss. The main requirement - regularity of execution - will ensure fat burning, swelling of the abdomen and provide the outlined silhouette of the muscles of the hands, legs, buttocks, most of the back. Rug and a little bit of free time - that's all the attributes on the way to improving the figure.
Plank in the classic version
Beginners should pay attention to this exercise. It is with this option is recommended to begin to implement the bar. This is a basic example of elaboration.
Lying on the stomach, lift the upper body and stand on his hands, bending at the elbows strictly at an angle of 90 degrees. Brush your hands into fists. Raise your head, look straight ahead. Along with this, toe socks to pull on themselves, to stand on them and lean on. Tighten the muscles of the press and lift the trunk. Resting elbows and toes of the feet on the floor, the body should form a single straight line from the heels to the top of the head. Back does not bend and do not hump. In this static position, you need to lock in for 60 seconds. For an untrained organism, 30 seconds will be enough for the first time.
Advice! 30 seconds will seem like an eternity for a physically weak person. The areas of the abdomen, shoulders and hips will be accompanied by a burning sensation: this muscle tension should not be alarming or frightening. So, it went.
The amount of effort is relative
There are ways to simplify, weaken the force of the action of the bar. This is necessary for those who are at first unable to bear the load of simple, at first glance, exercise. And, conversely, there are methods that increase the intensity and productivity of classes.
- By placing your legs wider during training, reduce the load on the muscles.
- If the bar is to be carried out on straight arms, and not on elbows, then the task is simplified.
- It is possible to shorten the execution time of the strip by dividing it into several approaches.
Complicating the bar:
- Make a bar, resting on the arms bent in the elbows.
- Keep your legs together.
- Increase the intensity by adding time to lessons.
- Load yourself by choosing a more complicated version of the bar.
- Rocking the pelvis with a small amplitude.
Different types of laths work out muscle groups of one kind or another. This is the lateral bar, and with an outstretched arm, and with the transition, and the reverse - there are about a hundred kinds of this useful exercise, which has become popular with many.
Tip! Ideally, the bar needs to be done with three approaches, breaks between which are not more than a minute.
Its correct execution makes it necessary to additionally work some muscles of the back, shoulders, chest and legs.
Lie on the side. Keep your feet in front of the other. As if walking, lying down. Raising the upper part of the body, lean on the arm bent at the elbow. Raise the pelvic area from the floor, resting only on the elbow and feet. The body should form a straight line from the ankle to the top of the head. Put your free hand on your belt. Stay in this position for 30 seconds.
To complicate the task it is possible to carry out a side bar with the support of two points. This exercise activates the deep muscles of the press, gives an excellent tension to the middle muscle of the buttocks, perfectly studies the femoral muscles - wide and inner.
Having adopted the position of the usual side bar, raise hands and feet upwards. Limbs do not bend, keep them absolutely straight. The body must be straight. Stay in this position for 30 seconds. Exercise is extremely difficult to perform, but the result is effective in connection with the work of the muscles that hold the trunk in this position.
Tip! The side bar can be simplified to begin with a knee support. The maximum exact performance can be achieved in front of a mirror or under the supervision of an instructor.
The exercise has its name because it has a property with a classic bar, only in an inverted, reverse section.
To reverse a bar, you need to sit on the floor, straighten your legs and back, stretch your palms on the floor at shoulder height and lift the buttocks. The body must form a straight line. Lock this position for 30 seconds.
Being in the position of the back strap with alternate lifting each leg, complicated implementation and increase the burden of the deep abdominal muscles, hips and shoulders. The swinging leg during lifting can be kept straightened or bent at the knee.
Errors in the performance of this type of truss:
- chin chin up to the chest;
- head tipping;
- non-observance of clear geometry of the exercise: the main load goes into the hands, the muscles of the hips, backs and the press work indirectly.
An excellent version of the reverse bar with the support of four points - palms and feet. The resulting figure resembles a table. In this position, the upper back and the back muscles of the hands are well developed.
Tip! An additional load can be accompanied by training with the weighting agents fixed on the limbs or chest.
Rods with the removal of limbs
Someone said that the bar - it's an exercise for the lazy, but if you take a picture before classes start and after the end of exercise, it appears that the lazy and can, if they wish.
Having mastered classical and side straps can begin to ensure that complicate their task to implement it.
After taking the position of the classic bar, extend the hand in front of you( the bar is called "superman") or sideways( so it is easier) parallel to the floor line. In this fixed position, you must stand for 30 seconds. Then return the hand to the starting point, and one leg to tear off the floor and not bend. To die for 30 seconds.
The removal of the limb can be accompanied by its movement in the air - this complicates the task. For example, standing in a classic bar with the support of straight hands, pull the left knee to the left hand, while turning your head toward the directed movements - this allows you to improve the performance of the body and neck.
Carrying out the lifting bar is a test for endurance and strength of hands. Standing in the classic bar, raise your hand and place your hand on the elbow. Straighten your arm, as if pushing. Do the same with another hand.
Tip! Performing any of the types of straps must be kept in tension of the muscles of the legs, the press, the hands. In this case, the lumbar region is not overloaded.
program "30 days around the strap»
Planck - this is not an exercise, but a whole complex, designed to strengthen the muscles and allows the majority has 30 days to transform the body.
If meticulously and methodically work through at least one of the selected strips elements, while not missing a single day, observingSpecified time and performing three repetitions, then the relief musculature will be provided.
- Day 1 - 10 seconds
- Day 11 - 50 seconds
- Day 21 - 2.5 minutes
- Day 2 - 10 seconds
- Day 12 - 1 minute
- Day 22 - 3 minutes
- Day 3 - 20seconds
- Day 13 - 1 minute
- Day 23 - 3 minutes
- Day 4 - 20 seconds
- Day 14 - 1.5 minutes
- Day 24 - 3.5 minutes
- Day 5 - 30 seconds
- Day15 - 1.5 minutes
- Day 25 - 3.5 minutes
- Day 6 - 30 seconds
- Day 16 - 2 minutes
- Day 26 - 4 minutes
- Day 7 - 40 seconds
- Shade 17 - 2 minutes
- Day 27 - 4 minutes
- Day 8 - 40 seconds
- Day 18 - 2 minutes
- Day 28 - 4.5 minutes
- Day 9 - 50 seconds
- Day 19 - 2.5minutes
- Day 29 - 4.5 minutes
- Day 10 - 50 seconds
- Day 20 - 2.5 minutes
- Day 30 - 5 minutes
Tip! Rational nutrition, which includes vitamin complexes and minerals, will accelerate the transformation into an ideal.
obstacles on the path to perfection
uneducated beginner athlete may seem strange that such seemingly innocuous physical exercises like plank may be a contraindication to implement. But professionals will not be warned in vain.
- Interesting position. When a woman prepares to become a mother, then on the way to the appearance of the baby, there should not be any stress on the stomach. Except, of course fights. So, it's not worth provoking them ahead of time.
- Herniated intervertebral discs, as well as any hernias in the abdominal area( inguinal, umbilical, postoperative) are a serious obstacle to the performance of the bar.
- Pinched nerve endings in the spine. In a word, if there is pain in the back, then you need to see a doctor.
- Diseases in which the lath provokes pain and discomfort( cysts of different etiologies, tumors, etc.)
Advice! People suffering from the above ailments can be advised to do yoga.
Reviews, photos before and after
No matter what kind of physical activity you take a great interest in at the initial stage, the bar is an exercise that will replace a gym, and reviews of beginners and advanced users of the bar are not an empty phrase.
Regina, 50 years old: You know how hard it was for me to fulfill the bar! I even threw a few times. But then again she came back to her. And she did not regret it! Now I try to overpower the 30-day program. I hope, it will turn out.
Ekaterina, 36 years old: It all began with the fact that my 6-year-old daughter began to perform the reverse bar. Where she got it, I do not know. But I, looking at her, got a good push for classes. Now we are together with her.
Rita, 23 years old: Has become stout after delivery. I was looking for something that took a little time and at home suited. Planck seemed to me the best option. At first it was unbearably to stand in a pose and 5 seconds. But nothing, I did not despair. A month has passed: I lost weight( though, reduced the volume of food), and my hands became more delineated, and the hips and the priest got pulled up, now I do not have cellulite!
Lana, 35 years old: I perform exercises with the bar for over a month. I will say this: I can not imagine anything better to keep myself in shape.
Christy, 18 years old: We work together with a friend. If there is no time for jogging and gyms, then the bar is the very thing! We do 5 minutes in the morning and 5 in the evening. Now this load is not enough for us either. It is necessary to increase both time and combinations of exercises. By the way, measured waist before and after. For a month and a half left 12 cm!