Agree, you would be pleased to work the entire body with just one exercise. Of course, who would have refused this, but is this unreal? Exercise bar - this is exactly the very exercise that will provide the proper strain on all muscle groups, or almost all groups. In this article we will consider the benefit of the exercise bar, as well as its varieties.
Benefit
In order to understand what a miracle we ourselves have previously been deprived of, it is necessary, first of all, to imagine what muscles work in the bar. In the bar we hold on several points of support - from two to four. Two points - this is an exercise side bar, four - the standard in the supine position. Total, we keep our body on the toes of the feet and on the hands, respectively, work, at least the legs and hands.
When doing the bar, the entire front surface of the muscles of the legs strains, and so much so that in the beginners they will tremble tremendously in this pose. As for the hands, the exercise involves biceps , triceps and deltoid muscles.
If the bar is complicated, raising legs, the calf muscles and buttocks will start working. Thus, it is quite possible to pump up enviable rounded buttocks for a couple of weeks and get rid of fat calves.
In addition, the bar is also a therapeutic exercise: the lumbar muscles, cervical spine and shoulders are involved. That is, the bar is a universal exercise for the prevention of osteochondrosis, as well as a way to get rid of pain after a long, sedentary working day.
One of the basic rules with which you will become acquainted below, when you read how to do the exercise bar, is the embroidered stomach. Plank and already contributes to weight loss, but pulling the belly, as if pressing it to the spine, you further increase the tension in the abdominal muscles. Straight, oblique and lateral muscles work. Therefore, in the first place, the exercise bar is intended for the press.
Exercises
There are many options for doing the bar: on the bent hands, on the straightened, with the raised leg or arm, and also on the side. We're going to do a marathon and do all sorts of fantasies on the subject of the bar.
- Well, well, let's delve into the practical side of the best exercise for weight loss, that is, the straps!
- We start by warming up: we stand at the point of lying down and bend in the hips, as if we are embarking on a cobra posture. Now we rise upward, lifting the pelvis above the level of the head and bending in the back. At a dynamic pace, we move from one position to another 10 times.
- IP - posture of the bar on straight hands. We transfer weight from one side to the other, warming the lateral muscles.
- Complicating: we carry the weight on its side and lie down on one, then on the second side, twisting.
- IP - posture of the bar, bend the bent leg under the chest and stretch it vertically upward, caving in the back. We perform 6 times per leg.
- IP - the bar, take a step backwards with the right foot, tearing off the right hand from the floor and straightening it over your head. We return to the IP, we do 6 times per side.
- We perform twisting with the rise of the hand and dropping, winding arm under the arm. We perform alternately on both sides.
- We lay on our side, rest on the forearm and the side of the lower foot, the elbow just below the shoulder. We rise upward, pulling the upper leg and lifting the upper arm, then, we connect the legs, lower the hand and drop the hip to the floor. We carry out on both sides.
- Between the exercises you can do ten-second breaks, keeping the simplified position of the bar with bent knees. In addition, after training, you will shake the muscles of the hands, feet and the press. After this, most that there is a real, strength training, it is recommended to do stretching to relax the muscles.