Exercise the bar - burn fat in 1 minute!

Content

What muscles work in the bar? How correctly to do an exercise bar? Weighting and variations of the exercise bar The number of approaches The pros and cons of the exercise strap

The most popular static exercise is the bar. With the correct implementation of it, you easily use the lion's share of the muscles of the body. There are several types and weight of weighting bars, which will increase the effectiveness of training and will completely replace the complexes of exercises to maintain and correct the figure. So, we share with you the secret of how to correctly do the bar for the press using photos and videos.

What muscles work in the bar?

The classic strap on the hands affects the front part of the body: the muscles of the press, hips, calves, shoulder girdle and even the straight muscle of the back. See the photo of the exercise bar.

The lateral bar loads the outer surface of the leg (lateral), perfectly strengthens the oblique press and involves a deltoid muscle group. Removes fatty sides and "ears" on the hips.

Exercise the reverse bar is a hardcore for the back, the back surface of the arms, legs and priests. If you stand like this for 1 minute, you will feel every muscle in the body literally to the bone.

How correctly to do an exercise bar?

A lot depends on the technique of performance, even how many calories this exercise will burn. Perfect performance will work out every muscle and remove subcutaneous fat in problem areas. Let's learn how to properly do the bar in the photo and video!

Classic strap on the hands

1. Lay down on the floor and straighten the body, leaning on your hands.
2. Tear off the stomach and pelvis.
3. Lean on your toes.
4. Align the position so that the shoulders, butt and heels carry a horizontal line. Brushes, elbows and shoulders were at an angle of 90 degrees.

Typical errors:

• deflection in the lower back;
• protrusion of priests up;
• hands in front of the trunk;
• feet widely set;
• the head is turned back.

If you find yourself in the list of errors, correct the technique. Plank is a non-traumatic exercise, but the daily workload on individual muscle groups, if not properly performed, leads to negative effects on the spine and joints.

Do not carry the weight on your hands, leading the body forward. Why ease the task if your goal is a slim body? Do not stand 60 seconds, just keep it down, but perfectly flat.

Exercise strap on the side

1. Lie on your side and lift the body, leaning on a straight arm.
2. Align the body and put your toes on the floor.
3. Raise the pelvis and legs.
4. Tear off the body as much as possible from the floor.

Typical errors:

• The feet stand far apart;
• sagging the body, strengthening the load on the shoulder;
• the person comes to the front to ease the exercise;
• a person transfers the weight of the body to his hand, risking to break his shoulder;
• slightly bends the arm at the elbow.

Excellent performance guarantees a torso. In addition, the exercise strap in pregnancy at small terms is not contraindicated. On the contrary, strengthening of muscles by statistical influence facilitates the childbirth and the period of bearing of the child.

Reverse strip

1. We sit down on the floor, with our hands resting behind our backs on the width of our shoulders.
2. Brushes are deployed to the toes.
3. We stretch the legs, lean on the foot and raise the pelvis.
4. Keep the body smooth for 1 minute or more.

Typical errors:

• a pelvis to the floor;
• legs stand apart;
• brushes look in different directions;
• the head is thrown back;
• the person carries the weight of the body in his arms.

Here is the very exercise, where the back, butt, and hips (thighs) will work. And so that to sustain 60 seconds in one position for beginners is virtually impossible. Avoid mistakes, and your body will change after a week of classes.

Weighting and variation of the exercise strap

If the first two times the bar seems to be something impossible, but to straighten the body and stand for 1 minute on the fringe of fiction, then in a week or two you will not have much of the usual load. Therefore, fitness instructors and yoga masters came up with various complications of the bar and even exercises with dumbbells in this position.

We offer effective variants of the bar exercise, the reviews of which speak about the total load and the strengthening of the result.

The reverse bar with the alternate raising of the feet incredibly shakes the ass, hips and back. Try it!

And here's another super tool in motion for tightening the buttocks, the press, the back - yes, the whole body! To increase effectiveness, wear weighting agents for the torso or put a bag of sand on your stomach.

Prepare for the next weighting in the position on the direct hands. Our editorial team tried the exercise: girls, if you stand for 1-2 minutes and add active movements, then you will feel your hands, legs and back like never before.

And here are a few more options for a colossal pumping of the body!

Do you dream of iron and feminine biceps? Try the "Spiderman in the Plank" exercise.

Number of approaches

So, the options for working the sea, and now think about how many approaches for the exercise of the bar is optimal. Each position somehow loads the shoulder belt, the press and the back, so we do not need to work out with dumbbells separate places. We offer the following load option:

• Planck in 3 static positions for 1 minute. Repeat 3 times with a break between the approaches for 3-5 minutes;
• Plank + active movements (swinging the arm, retracting the leg, lifting the hull). 3 options for 2 approaches;
• Strap in static - 3 exercises, bar in motion - 3 exercises. Without repetitions, with interruptions after three executions.

Pay attention, exercise the plaque after cesarean and with a hernia of the spine do with the utmost care. Do not perform complex variations. At the first sensations of pain, stop the activity.

Pros and cons of exercise strap

Just one exercise and a dozen options can change your figure in two weeks. Among the advantages we note:

• maximum load on the muscles in the static position;
• The three main types of straps work through the whole body;
• muscle stamina increases;
• strengthens the shoulder girdle, leaving the arms feminine;
• the technique of correct breathing is practiced;
• perform the exercise at any time, anywhere and even at work;
• tones up the body and improves the cardiovascular system;
• do not need additional sports equipment;
• suitable for any age and complexion;
• burns fats.

Contraindications include medical illnesses that prohibit sports. And also a minus for lazy people - it is difficult to give the first time.

For motivation, set the "Exercise bar" application to your phone or watch the stopwatch.

We wish sports stamina and effective training!