How to do the “bar" at home: a static exercise for all muscle groups

A “plank” is a static exercise that does not imply motor activity. Its principle is to make the muscles work and strengthen under the weight of their own body. The "bar" has its undeniable advantages.

• Quick result.One of the most effective exercises to combat fat in the abdomen. "Planck" burns 5 kcal per minute.
• Time saving. Just a couple of minutes a day is enough to strengthen the muscle corset.
• Comfort. Do not need a lot of free space. Even in a cramped room, you can conduct a mini-workout.
• It does not require physical training. The initial duration of the lesson is only a few seconds.
• Universality. The Planck is equally suitable for both women and men. Several muscle groups are involved at once.

Benefits and risks

The benefits of physical activity are not debated. They are necessary for the normal functioning of the body and the aesthetic appearance of the body. But there are always pitfalls. Before starting training, consider not only the expected benefits, but also contraindications to the implementation of the "bar".

Positive effect

What gives a bar or stand for girls? After ten days of regular classes, you will be able to appreciate the first positive changes in your appearance and well-being. The benefits of the “plank” exercise are four main points.

1. Back. In the “bar” the back muscles are involved, they take on a large load. This is a good prevention of osteochondrosis and pain of various origins.
2. Legs. Muscles from calves to hips provide stability during exercise. If you feel a burning sensation, this indicates active muscle development. With regular training, the legs become slender and taut, and the buttocks are round and strong.
3. Stomach. The result after the exercise “plank” - the upper and lower press, as well as the lateral muscles are strengthened. Gradually, the fat layer goes away.
4. Arms. It is the arms that hold half the body weight during the exercise. Thus, they become strong and strong. Muscles acquire a beautiful relief, but do not increase in size, which is very important for women.

Contraindications

"Planck" is a godsend for people who, due to their high employment, do not have time to fully train in the gym. But, despite the fact that the exercise looks simple, it still has disadvantages. It has a tremendous burden on the body. In this regard, several contraindications to the implementation of the exercise "bar" must be taken into account:

• the first six months after birth or after cesarean section;
• disturbances in the work of the heart and blood vessels;
• hernia or spinal injury;
• diseases of the musculoskeletal system;
• pinched nerves;
• critical days;
• exacerbation of chronic diseases.

How to do the exercise "plank"

Sport is a science. Even if we are talking about short homework, you need to approach them wisely, having studied the theoretical points and reviews. Technique, time and key rules - you need to pay attention to everything.

5 basic types with photos

There are several varieties of the exercise "bar". How to get on the bar? Changing the position of the arms and legs allows you to use different muscle groups and concentrate efforts on the study of a particular part of the body. There are five main types of exercises.

1. The classic "bar". Sit as if you were preparing for push-ups. The elbows are straightened, the emphasis is on the brush. In this position, the main load is on the muscles of the hands.
2. Lateral "level" (oblique "level"). Turn the body from the classic “bar” 90 °, so that the emphasis falls on the arm and the side line of the foot. Put your free hand on the belt, and press the free leg to the supporting one. The supporting arm should be a straight line with the shoulder girdle, and there should be no deflection in the body. The press is being worked out, the sides and shoulders are strengthened. The wide muscle of the thigh, the middle gluteus, also tenses.
3. Focusing on the forearms (lower "bar"). The technique of making the “bar” on the elbows for the press is almost the same as the classic version. But it is done not on outstretched arms, but with emphasis on the forearms, which are at right angles to the shoulders. Hands are locked in the lock. In this position, the muscles of the arms, shoulder girdle, and abs are most tensed.
4. Reverse "bar" (rear "bar"). Designed for enhanced training of the calf muscles and buttocks. Running back down. You need to lean on the floor with your heels and palms. Straight arms make a right angle with the body. The palms should lie on the floor with the fingers pointing towards the heels.
5. "Stool" (or vertical "level"). Lean your back against the wall. Bend your legs so that your legs and hips are at right angles. Imagine you are sitting in a chair. Exercise is especially useful for calf muscles and buttocks. Since the hands are not involved, you can take a little weight and stretch them in front of you.

Execution Rules

If you do not pay attention to technology, the exercise will not only be inconclusive, but can even cause harm to the body. There are eight recommendations on how to properly make the bar at home.

1. Put your feet together. Maintaining balance will not be easy, but it is this that will make the muscles as tight as possible.
2. Straighten your legs. If the knees are bent and the muscles are relaxed, it will not be possible to work out the press. In addition, this can adversely affect the condition of the lumbar spine.
3. Elbows flush with shoulders. This reduces tension in the spine and shoulders.
4. Tighten your buttocks. This will strengthen the muscle and give it a beautiful shape.
5. Keep your lower back straight. Neither deflection nor rounding is acceptable. This is fraught with back pain.
6. Pull in your stomach. The abdominal muscles need to be tightened strongly and pulled to the ribs. But do not overdo it so that it does not affect the quality of breathing.
7. Hold your head correctly. The eyes should look at the floor, and the chin should be at right angles to the spine.
8. Do not squeeze the shoulder blades. The area between them should be very tense. But do not reduce them, so you will lose stability.

Training scheme

At first glance, the bar may seem like a simple exercise. But an unprepared person from the first seconds feels weakness in the limbs and strong tension in the muscles. Stamina should be developed gradually, guided by the table.

Table - Scheme of the implementation of the "bar" for 30 days

How to increase efficiency: 6 recommendations

The effectiveness of training depends not only on the technique of performing the exercises, but also on some other conditions. By following the six recommendations, you will make physical activity useful, enjoyable and safe.

1. Soft coating. Lay a gymnastic rug or soft cover on the floor so that pressure from the hard floor or the friction of the hard carpet does not create unnecessary discomfort and does not distract from the exercise.
2. Proper breathing. You need to breathe calmly, evenly and rhythmically. It is strictly forbidden to hold your breath. This leads to pressure surges.
3. Training. Do not proceed to the implementation of the "bar", not previously warmed up. Take a short stretch, squat a little and do a few tilts of the body.
4. Simplified form. If you can not boast of a good physical shape, make the task easier. Place your feet a short distance to better balance.
5. Smooth completion. After completing the exercise, move a bit until muscle tension subsides and breathing stabilizes.
6. Healthy eating If you intend to lose weight, exclude harmful foods from the diet. But do not starve. Eat protein foods, because muscles need resources to strengthen and grow.

History is silent about exactly where the “slat” exercise for weight loss was invented - in India or in Tibet. But it is known that in medieval Europe it was recommended to everyone who suffered from back pain. To this day, the "bar" does not lose popularity. It helps men and women to maintain good physical shape and well-being without enormous time costs.

Reviews: “It works just for those places that you have weak”

I make the bar for 3 months. The first two weeks no results. Every day she began to increase the time by 20 seconds and in 2.5 months she lost 8 kg. In addition to the bar, I am not on a diet and do not do any other exercises. Now I stand for 5 minutes and 30 seconds. nonstop. The main thing is to do it every day. Girls! The fat folds near the bust disappeared on my back.

Valentine http://www.woman.ru/health/health-fitness/thread/4531897/

The result is good muscle. The plus of the plan is that it works just for those places that you have weak. You can check: wait for as long as possible, it is precisely those parts of the body that do not have enough loads that will hurt you. True, we do in training a little differently: on outstretched arms and not according to the schedule, but how long we can withstand: it’s hard - stand still, you can’t stand still, yell - grit your teeth and stand. Until you fall off her in principle. Progress - it is far from always so linear. Everyone has different training, and fatigue / illness / cycle affects. Well, the edge and goal is 10 minutes, reached - you can not increase the time.
It doesn’t replace all exercises completely, because statics and dynamics are two different things.

down with the llama http://sovet.kidstaff.com.ua/question-1463813

It is unlikely that you will lose weight from the bar alone, but you will bring muscle into tone if you do it correctly and regularly. By the way, somewhere I found advice on increasing the effectiveness of this posture, I’ll write, maybe someone will be interested / useful. It is necessary, when standing in this position, to pull the elbows to the socks and socks to the elbows. I hope, I wrote in short, in short, with an effort to try to bring socks and elbows together with a straight back, etc. I kept the bar for 4-5 minutes before finding this advice, and with this advice I died for the first time, before reaching even one minute of execution

Ulays, http://www.babyplan.ru/questions/112351-uprazhnenie-planka-kto-praktikoval#ixzz4tKG5ASMa