Plank is considered an effective exercise, which is feasible for everyone. Being in a static position, a person strains almost all the muscles of the body. There are different options for this exercise, for example, the side bar, which gives a big load on the muscles of the press in comparison with the traditional option. Another significant advantage is that you can perform this exercise anywhere and anytime.
What muscles work with the side lath?
To answer this question, we will find out what result this exercise gives. With a regular position, you can get beautiful and elastic buttocks and calf muscles. In addition, you can forget about what cellulite is . Since the main emphasis is on the legs, the exercise involves all the muscles of this part of the body. Another fact concerning the use of the side bar - during exercise, the load receives the back and neck, which is an excellent prophylaxis of osteochondrosis. It will also help those who have pain in their back and ugly posture. During the exercise, the muscles of the abdomen are in a tone, which allows a good pumping of the press. With regular execution, you can also tighten your arms.
How to do the right side bar exercise?
Despite the fact that the bar is a simple exercise, it has certain nuances that are important to consider. To get the load and the desired result from this exercise, it must be properly performed.
How to correctly make a side bar:
- Place on the right side, placing emphasis on the right hand, while the brush should be placed on the same line with the shoulder joint. Another option, which is considered more simple - the emphasis should be on the arm bent at the elbow, pointing the palm forward.
- Tear off the hips from the floor, keeping the legs together, and the socks should look forward. To maintain balance, it is necessary to
strain the press and buttocks. The body must form a straight line. - Raise your left hand up, keeping it even. The body must be tight and straight. Lock the position and hold for as long as possible. After that, it's worth taking a break and repeating everything again.
Talking about how to properly make a side bar, it is worth mentioning about the complications of the exercise, which will improve the result. You can carry out the bar with a raised leg, which will lead to a decrease in the support, which means that the load on the body increases. Perform sidebar can be on fitbole and keep the balance will be more difficult.