At first glance, it seems that everything is very simple, but the exercise “slat” for losing weight of the abdomen is one of the heaviest loads on the muscles of the cortex, back and arms. In addition, this pose is one of the fundamental asanas in yoga. The bar can be done both as an independent exercise, and in combination with any power loads.
Start
Carefully read the attached instructions and illustrations and try to imagine in advance how the correct “plank” pose looks and feels. If you practice yoga, this position will allow you to easily change your position and take any of many other asanas. A regular bar not only strengthens the arms, shoulders, back, and core muscles - it also improves posture.
Do not forget to consult a general practitioner before making a slimming bar: not all exercises are equally useful, and the complex should be chosen primarily on the basis of your own physical condition and level of fitness. Be careful if you have injuries to your back, abdomen, or shoulders.
First level training
If you have never played sports or are not very flexible, start preparing for the bar with the adoption of the pose "on all fours." This is an elementary position that will be affordable for any person, regardless of age, state of health and level of physical activity. If you have planned a regular slimming bar, reviews of those who have already lost extra pounds and tightened their silhouette will help to gather willpower in a fist and begin preparing for the exercise.
- Make sure your hands are right under your shoulders and your knees are right under your buttocks.
- Feet can be fully straightened, leaning on the floor or bent toes, if you prefer.
- Take a steady breath, then exhale through your nose. If you can, try to imitate the sounds of the surf. This is a special yoga technique that increases the effectiveness of such asanas.
Second level of training
Inhale and pull the buttocks to the heels. Keeping the initial position of the hands, take a deep breath and sit on your heels - you get a pose of a baby, called yoga "balasana" in yoga. Press your toes if you haven’t already. Try to press your chest against your knees while constantly looking forward. If you follow these recommendations in a methodical way, the diet bar, reviews of which literally flooded numerous resources, will turn out easy and easy for you. The only thing left is to maintain this position for an optimal period of time.
Third level of training
Exhale and rise to the pose "dog looking down." Exhale and from the balasana, or baby pose, lift the pelvis up. You should get a position similar to the inverted letter "V" - in yoga, it is called "dog looking down" or "dog face down."
- The palms should lie completely on the floor. Remember to tighten your abs.
- The shoulders should be pulled back, and the arms should be turned with the inner sides so that the "dimples" of the elbow bends look at each other.
- It is not necessary that the heels touch the floor: this depends on the flexibility of the muscles of the back, back of the thigh and lower legs. The more often you train, the faster you can lean your heels on the floor.
- Keep reaching for the ceiling with your basin.
- Look can be lowered and directed, for example, to the navel, but you should make sure that the head is in a comfortable position.
- The next movement will be the immediate slimming bar, reviews of which inspired you to study these materials. Before you assume the legendary position, stand in the "dog looking down" pose and take as many even breaths as you need.
Full bar
In the “dog face down” pose, take a deep breath and move your pelvis forward so that your shoulders are exactly above your hands and your heels go back to the classic position of the full bar, outwardly resembling a high emphasis for push-ups.
Make sure your abdominal muscles are tight and your spine is straight. In order to correctly perform the exercise "slimming bar" (reviews about it can be read both in women's and men's forums), you need to monitor the position of the pelvis: it should not go up. Ideally, the body takes the form of a straight line.
- The feet are bent and are at the width of the belt.
- Elbows should be kept as close to the ribs as possible. Lower your shoulders and try not to press them to the head, so as not to overload the neck.
- Straighten your chest as far as possible. The omission of the shoulders helps to straighten the chest.
- Make sure that the heels are pointing back, so you will gain additional balance.
- Be sure to use your thigh muscles. To do this, raise the patella high.
- Palms and toes should rest against the gymnastics mat with equal force .
- Changing the position from the "dog looking down" pose to an ordinary (classical) bar should not require special efforts and a significant change in body position in space.
What's next?
Take a deep breath and return to the dog looking down position. This can be done after three or five exhalations in the bar. Give your body a chance to relax before moving on to other asanas.
- The palms are completely on the floor, the abdominal muscles are tight, the pelvis is directed to the ceiling.
- Take your shoulders back and position your arms so that the hollows opposite the elbows "look" at each other.
- Maintain a steady breathing rhythm for as long as necessary.
Replay
Slimming bar, reviews of which are extremely positive, requires a combination with the pose "dog face down." This combination is repeated as many times as necessary, or as many as you can withstand. It is recommended that you take three to five breaths in a pose "dog looking down" after any set of planks.
Advanced bar
For weight loss, you can use the most diverse modifications of the bar. Nevertheless, it should be remembered: improved versions of static stress are shown only to those who are strong enough to keep the body straight and motionless throughout the exercise.
- You can make a bar on one leg. To do this, alternately lift each foot from the floor.
- To perform the exercise on one arm, slowly extend your arm forward, then rest your palm on the floor. Repeat with the other hand and continue alternating. Make sure your hips are in perfect balance and your body is not swinging from side to side.
End of workout
Exercise "plank" for weight loss (reviews do not lie: it is really effective) is a very heavy burden on the body, so every workout should end with a relaxation stage. After a few rounds of the plank, rise to the “dog looking down” pose, then slowly lower your knees to the floor. You will find yourself in the same position with which you started preparing for the exercise: on all fours.
If you need extra rest, take the baby’s pose (“balasana”) for a while.
Side bar
To lose weight, it is recommended to perform not only the classic, but also the side bar, which is also one of the yoga asanas.
If your body is not flexible, begin preparing for the side bar with the adoption of the pose "on all fours." This stage is similar to the first level of preparation for the traditional version of the exercise. The "on all fours" pose will be followed by the "balasana" and "dog looking down." Then take the position characteristic of the classic exercise. After that, you can proceed to the implementation of the side bar.
Take a deep breath and move the weight of the whole body to your right hand, standing sideways from the high emphasis lying. Hold in this position for 3-5 breaths. Make sure that you are doing everything right to effectively train your muscles and minimize the risk of sports injury.
- The hips should be brought together and parallel to each other. In the same manner, the left foot should be placed on top of the right.
- The supporting arm (in this example, the right) should remain straight and slightly in front of the shoulder line. The palm rests completely on the floor. If you strain the triceps, it will become easier to maintain balance.
- The left hand, including the brush and fingers, is fully extended and is directed to the ceiling.
- Pose "slat" for weight loss (reviews, mind you, are not negative) implies the simultaneous work of several muscle groups, so in this position you should tighten the muscles of the core and back.
- Perhaps the following trick will turn out to be useful: imagine that there is a wall behind your back, and in the position of the side bar you need to lean on this wall with your whole body.
To the other side
How to make a slimming bar with maximum effect? Keep the side plank position for three to five inspirations and exhalations, and then return to the pose typical of a traditional exercise. Inhale and exhale a couple of times, then run the side bar on the left side.
Difficult options
There are advanced versions of the side bar. If the usual sidebar for weight loss (reviews, photos and reports on real results are available on thematic forums) is no longer difficult for you, try the "high-level" exercises.
- In a simple lateral position, raise the lower thigh so that the obliques of the abs are engaged.
- Also known is such a variation as a side slimming bar on one leg. To do this, slightly raise the upper leg from the lower. Hold in this position for 1-2 seconds.