Everyone wants to have a beautiful figure. But not everyone has a desire to devote much time to sports. There are any excuses and reasons, only to avoid classes and somehow justify yourself and others. Usually they say that there is not enough time. This problem can be solved. Have you heard of such an exercise as a plank? The reviews and results speak for themselves. In a week you will feel strength and gain confidence. But first things first.
What is this exercise and how is it useful?
During execution of the “bar” no movements are made. For some time the body is held in one position on the arms or forearm. That's why this exercise is considered static. From the first minutes of the rack, legs, torso, arms and press are included in the work. The oblique, lateral and rectus muscles are involved. If everything is done correctly, then in a short period of time you can put your figure in order thanks to the "bar". The reviews and results also confirm the fact that this exercise is a good prevention of osteoporosis. In general, it helps to avoid problems with the spine. These words should be heeded, especially to those who move a little.
The following sections will examine this exercise in more detail. We find out if it suits everyone or there are contraindications. How to execute it correctly? Why sometimes you don’t get the results you dream of?
But first, let's talk about the positive aspects.
Muscle strengthening
Performing the “bar” exercise (reviews, results see below), you strengthen the following muscle groups:
- Lower limbs. They are not only strengthened, but also pumped up. At first it will be very difficult to raise their feet for those who are almost not friends with sports, but this difficulty is temporary. Feeling discomfort in them, you can be sure that the muscles are working. Exercise helps the beautiful half of humanity to fight cellulite.
- Upper limbs. You can immediately say - everything rests on them. With the correct position of the body, triceps, biceps are strengthened. Strength appears in the hands.
- The abdomen. The whole body is involved in the exercise. The lower and lateral abdominal muscles are well pumped when performing the “plank” complex. Reviews, results (before and after), photos, presented as evidence, speak about the effectiveness of this exercise.
- Backs. The exercise in question is an excellent prevention of osteochondrosis.
Static exercise and core muscles
This type of muscle supports the internal organs and forms posture. It is the latter that has an important effect on the work of the whole organism. Strong muscles in the waist - this is the correct outflow of venous blood, the necessary fixation of the spine, normal intra-abdominal pressure.
Imagine performing just one “plank” exercise every day (results, reviews from gymnastics fans prove this) normalizes the most important muscles:
- Transverse . Thanks to her, you can lift a lot of weight.
- Slanting . Helps to perform tilting and twisting.
- Direct .
- Gluteal . Support the back and make the pelvic area more attractive.
A straight back always speaks for itself. We hope that with each section you will more and more want to fulfill the “bar”. We continue to surprise you.
One more thing about exercise
And, of course, we list the pros:
- Exercise "bar" (reviews, results - proof) helps to normalize the metabolism, it accelerates. To obtain this effect does not require much effort.
- The sense of balance will be strengthened. It will become easier to walk in heels, and in some situations - and stand on your feet.
- Flexibility will get better. You can easily perform any physical complex. It will not be difficult for you to get to the floor from a standing position, and sitting - to put your head on your knees.
- And the “bar” (reviews and results of exercise fans confirm this) helps to stop being nervous. Many problems are easily resolved; some of them are ignored. This is due to the fact that muscles are strengthened, which begin to act actively in stressful situations.
As you can see, with the help of this gymnastics you not only lose weight, but also gain inner peace.
Doing exercise
Let's talk how to do it right:
- Basic position - emphasis lying on the forearms. The elbows are under the shoulders, the body is straightened, extended in a straight line and tense. You can not bend either in the lower back or in the hips. Try to direct the lower abdomen towards the chest, pull the heels back, the tailbone and the front thigh area - up.
- Remember to monitor other parts of the body. Feet should be parallel. The closer they are to each other, the more abdominal muscles will be involved.
- Legs are tense. This will help reduce the load on the lower back.
- Buttocks in good shape.
- As you exhale, strain your stomach, pull it to your spine. Keep in this position throughout the exercise.
This is how the "slimming bar" is implemented. The reviews and results of people who have been doing it for more than one year suggest that the unprepared should keep a stand for about twenty seconds. With each lesson this time should increase.
Those who have long been friends with this exercise can stay in the stance for two or more minutes.
More about correct execution
Get into a push-up position. Bend your elbows ninety degrees. Transfer body weight to the forearm. The stomach is tightened, the muscles are tense.
It is necessary to pay attention to the following:
- Head and neck are relaxed. The gaze is directed to the floor, head down.
- Hands can be held straight or crossed. The elbows are located strictly under the shoulder joints. Shoulders must not be lifted.
- The loin should be straight. Never raise or lower it.
- Legs. Direct and intense.
- Buttocks. Are on par with the back. They must be tense.
- Stomach. Pull in first and then pull to the ribs. The abdomen should be pulled in throughout the exercise. Try not to hold your breath.
- Feet. They are located parallel to each other.
- Breath. Inhale and exhale slowly, measuredly. Do not hold your breath, breathe deeply.
The desired results can be obtained only with the right exercise. Now let's talk about the options for its implementation.
Plank classic and side
The muscles of the hands are mainly involved.
The sequence of the exercise is as follows:
- Starting position - an emphasis lying as for push-ups.
- Heels are torn off the floor. Brushes create a right angle with the wrist.
- Exhale, tensing the abdominal muscles, and straighten the body. The face is directed to the floor. The shoulders are relaxed.
- Hold on for one minute. Rest for three minutes and repeat the bar again.
- Keep your body level, otherwise spinal problems may occur.
In the lateral version, the muscles of the shoulders and the press are most involved. The sequence of execution is as follows:
- Lie on your left side. Emphasis on the left hand, which is in a straightened state. The hand is parallel to the joint of the shoulder.
- The feet are closed, the hips are raised.
- Keep your balance for fifteen to thirty seconds. Rest for three minutes and repeat the exercise.
Exercise is difficult to perform, but effective for working out the abdominal muscles.
A few more exercise options
1. Based on the forearm.
As much as possible, all muscle groups are involved in this version of the "bar" for weight loss. Reviews and results, photos before and after confirm this. But in order to achieve the desired result, you need to perform the exercise correctly.
Execution Sequence:
- Starting position - rely on the forearm. Only touch your toes with your socks.
- The elbows are shoulder width apart, hands are squeezed into the castle.
- The distance between the forearms and shoulders should be a right angle.
- The body is parallel to the surface, as flat as possible.
- The shoulders are relaxed.
- The stand holds for one minute. Rest, and then everything repeats again.
This gymnastics will help those who have problems with the back and spine.
2. With outstretched arms:
- Starting position - as if you are going to push up from the floor.
- Hands are located under the shoulders.
- The wrist and hands make a right angle.
- The legs are connected, the body is even and tense, the stomach is taut.
3. From the knees. The main load falls on the shoulders, back, press:
- Get on all fours.
- The legs with the body should form a single line.
- Cross the brushes.
- Cross your feet and lift them up.
- Hold this position for at least thirty seconds.
- Rest and repeat again.
This version of the "bar" is perfect for beginners.
Give advice
You read about gymnastics, and it seems that there should not be difficulties in its implementation. Just say: it really just seems. If you follow the instructions and do everything right, it will not be easy. It is difficult to give an exercise "bar" for men. Reviews, results are proof of this. Even not all representatives of the strong half of humanity can immediately stand for a long time.
We hope some tips will help you overcome difficulties:
- Use a watch with a second hand. You can and a timer.
- When doing the exercise, breathe so that the navel literally touches the spine. This tip is for those who want to clean their stomach.
- Love good music - put it on. It will help you get distracted and make the exercise easier.
- Dream.
- Reward yourself (“I’ll stay longer - I’ll buy a good book”, etc.).
Everyone can find a stimulus.
Correctly increase the time
The body gets used to any exercise. Hold the bar as much as you can.
Beginners can start with fifteen to thirty seconds. At an average level of preparation, the rack is kept for a minute. Advanced - more than sixty seconds.
Now let's talk about how to increase the time:
- Practice the bar every day. The results, reviews of fans of this exercise suggest that the best effect will be obtained if you perform the complex three times a day.
- Every four days, increase rack time or the number of sets.
- If you can hold on for more than a minute, start using more complex options. Otherwise, the efficiency will decrease.
Try to do the exercise correctly. Do not increase the stand time to the detriment of the technique.
The “Planck" is good because everyone can choose an option for themselves, depending on the level of training.
For advanced and more
Now let's talk about how you can maximize the load without increasing the time. Of course, this is not suitable for beginners, but everyone can become advanced if desired. Some of the most common options for the "bar":
- Leg lifted up. Starting position - the classic "bar". Alternately lift your left and right leg.
- Outstretched arm. The starting position is the same as for the first exercise. Extend one arm parallel to the floor.
- With the transition. Ten seconds is a classic bar. Then - the side. Ten seconds on the right side and as many on the left.
- Side with a turn. This version of the “plank” exercise (reviews and results, photo - confirmation of this) is very effective. It is difficult to fulfill, as men share their impressions, but it will be necessary if you want to tighten your muscles. The starting position is the side “bar”. Lean on the palm of a straight hand. The second hand is raised perpendicular to the floor.
Contraindications and results
Now let's talk about contraindications. You can not perform the "bar" if a person:
- Injuries to hands, feet, shoulders.
- A lot of weight. In this case, the exercise is performed for no more than thirty seconds and on the knees.
- Intervertebral hernia and spinal injury.
- Diseases of the internal organs and exacerbation of a chronic disease.
- Hypotension or hypertension.
In addition, exercise is not done during pregnancy and after childbirth.
Every day, fulfilling the "bar" (reviews and results, photos before and after confirm this), as practitioners note, you will definitely see the following changes:
- Two weeks later, cellulite will disappear on the buttocks, elasticity will appear.
- Stoop and back pain will disappear.
- Hips and calves will tighten.
- The belly will become beautiful. Fat deposits will disappear.
- After a few months, the skin sagging on the forearms will go away.
Here are the results you can get if you fulfill the "bar". But to do it, as noted by those wishing to lose weight, should be correct.