Many refuse sports, because they believe that exercises that produce good results are complex and require special preparation. In fact, this is not the case, because there is a "recipe" that is accessible and gives good results. Exercise bar - an excellent opportunity anywhere to conduct an effective training, because it does not require the use of additional equipment, it is enough to simply have a level surface nearby. Many beginners are interested in what the bar does and how to properly implement it in order to achieve good results. With regular performance of the bar you can lose weight or keep your weight. It also helps to form a muscular corset, reduce the risk of spinal problems and improve posture . During the exercise, the load falls on different parts of the body, which allows you to remove the folds under the shoulder blades, reduce the waist, hips and buttocks. Being in the bar, you can improve blood circulation in the thighs and buttocks, which allows you to get rid of cellulite and improve the skin condition. Experts believe that the bar is an excellent prevention of osteochondrosis.
How to correctly do an exercise bar - a classic option
The traditional bar can be performed in two versions:
- On direct hands . Take the emphasis lying, resting on the palms and feet. Hands should be placed on the width of the shoulders, and the hands, elbows and shoulders should form one line. The legs can be put together or on the width of the shoulders. An important condition - the body must form a straight line. Many beginners make a serious mistake and bend in the lower back, so monitor this moment. Pull in your stomach and strain the press, and still recommend tightening the buttocks. Stay in this position for the maximum amount of time.
- On the elbows . Take the emphasis lying, but now on the elbows and feet. This version of the exercise bar gives a slightly different effect: the load on the muscles of the press, chest and lower back increases. It is important that the elbows are strictly under the shoulders. It is believed that this version of the exercise requires more strength, so at the initial stages of training you can kneel to add another point of support. Just make sure that your knees and hips are tense. Keep the bar in this version of the exercise should be a minimum of two minutes, and then, gradually increase the load.
It is recommended to do several approaches to get the maximum effect. Gradually increase the load, taking into account own capabilities and sensations.
How to do an exercise bar - other options
Very popular is the side bar, which is recommended to supplement the classic version of the exercise. It increases the load on the lateral muscles of the abdomen and shoulders. Thanks to the side bar you can effectively get rid of extra inches in the waist. Technique of execution: lie on one side and rest on the bent elbow, and the other hand can be put on the hips. Tear off the trunk from the floor, so that the emphasis is on the feet and elbow. Do not forget that the body must form a straight line. Try to keep your knees as level as possible, they do not have to connect. To complicate the task and increase the effect, the second hand can be pulled up. Another option is the side bar on the elbow.
To increase the effectiveness of the exercise bar, you can supplement it with the following elements:
- Performing the classical version of the exercise, you can pull up one leg, bent at the knee, to the chest or pull out the arm forward.
- Being in the side bar, you can lift one leg up. Or do swings with the upper hand, moving from top to bottom, slightly wrapping the case.
- To increase the load in the traditional bar, the legs can be put on the fitball .