Exercise "bar", reviews, results before and after which can often be heard and seen, is a gymnastics aimed at the development of muscle corset. It's about the abdominal muscles, of course. Exercise "bar", reviews of which before writing the article were carefully studied, allows you to achieve good results in this area. But about how to properly implement it, then we'll talk.
More experienced people who are engaged in gyms and fitness clubs for six months or more, can notice the same trend among beginners, replenishing the ranks of athletes of the relevant institutions: they all begin to perform standard exercises.
Well, of course, we are talking about the fact that they immediately run to the Roman bench to do on it such exercises on the press as twisting. Yes, there is a certain sense in this. Nobody argues with the fact that the abdominal muscles are a rather important indicator, we can say, an indicative muscle group. But after all, no one says that for their development and strengthening, it is absolutely necessary to perform standard exercises. Why not try to break the templates?
Here, like nothing else, it is best to do the exercise "bar", reviews, the results before and after which prove its effectiveness. In general, in a nutshell about this occupation, we can say this: it does not belong to the group that allows you to quickly pump up the muscles of the abdomen, make them noticeable. This is a formative exercise that strengthens the muscles and prepares them for subsequent, more massive loads.
That is why the exercise "slat" for weight loss, reviews of which a person can learn also independently, does not use the incoming newcomers to the hall is very popular. To begin with, you should consider which muscles at run-time, so to speak, take the brunt. Which is what we will do.
The starting position in which this exercise is performed is the emphasis on the elbows. Thus the back is straightened. The pelvis should be held in the correct position: it should not be raised above the body line, but also not lowered down. Otherwise, you will facilitate yourself the execution of the exercise, which will reduce its effectiveness and effectiveness.
Standing on the elbows, you can link hands. This will not make it easier, but it will not make it any harder. Perhaps, it will be easier for someone to stand like that. In this position it is necessary to be, this is the meaning of the exercise.
Beginners are recommended to do 5 sets of 1 minute. If you think that you have moved to a new level, you can extend the amount of time per approach. For example, take a static position not for 1 minute, but for 2. Over time, you can also increase the number of approaches.
Involved muscle groups
Exercise "bar", feedback, the results of which will be given in this article as general information, can not be called insulating. The whole point is that the purpose is to strengthen the upper and lower (as well as some other) departments of the abdominal press.
That is why the exercise is considered to be basic, having a general strengthening effect, exerted on all the muscles of the abdomen. You can dig a little into the study of technical details. Then you will learn that the "bar" is a representative of the isometric class of exercises. This means that the movement of the joints during its execution simply does not happen, they are in a static state.
Benefits of exercise
Earlier, it was said that the "bar" exercise, the effect, which can be found now without difficulty, is a gymnastics that strengthens the abdominal muscles. But, as it turned out, not only this muscle group is involved.
At the same time, it affects the development of a number of bodily characteristics of the athlete who performs this exercise.
"Plank" is in its own way a unique exercise, since it allows the performer to develop the muscles of different groups simultaneously. The load lies not only on the abdominal muscles, but also to a certain extent on the back.
The primary load in this case takes the extensor spine. Also, a transverse, rectus abdominal muscle experiences definite pressure. Often you can meet the question, the exercise "bar": how to do it correctly. Reviews and advice - this is, indeed, important. Because the correct execution allows you to work out the main muscle groups. They also include the trapezoid and the neck muscles.
In the rest it should be noted a certain effect of exercise, which it has on posture. Of course, this effect is positive. An excellent option will be to do it in the event that a person is forced to engage in constant work at the computer, sitting in front of the monitor. Suitable "bar" and for office employees who spend a lot of time sitting in the same place, supporting the neck in a position that is not very convenient for her.
A certain proportion of the load falls on the shoulder muscles. In the course of performing the "bar" the athlete gets an excellent opportunity to strengthen the shoulder belt, increase his productivity. It is a question of that after performance of the given exercise the quantity and quality of possible push-ups from a floor raises.
The body (or rather, the upper part of it) is held by hand, which allows loading the biceps arm muscle. This, of course, is not raising the dumbbell to the biceps, but the muscle will still be strengthened and developed. What will eventually give its result, will you agree. When lowering to the bottom position, some more muscle groups are involved.
The load will fall, including on the pectoral muscles. An important role is assigned to the participation of the lower back in the process of retaining the position. Immediately, another category of muscles is included: thighs, buttocks.
So we looked at which muscle groups are connected to work during the exercise "bar". It turned out that it is a kind of sufficiently wide spectrum, including the muscles of the neck and thoracic, trapezium, the humerus with the biceps muscle, as well as the buttocks and thighs. This is even without mention of the back and abdominal press. So it turns out that the exercise "bar" can be safely called universal reinforcing.
It would seem that the psychological aspect here is not the place. In fact, everything is quite different. When doing the exercise, it is important to concentrate on this process. That is, you need to keep in mind a specific goal (in its role can be holding the body in a horizontal position) and perform it.
To do this only due to the work of the corresponding muscles is almost impossible, since they are loaded some time after the start. That's why it is important to show psychological qualities. They are often called in sport in the volitional. That is, when, it would seem, there is no longer any strength to continue doing, you need to concentrate all your attention and strength and direct it to the extension of time: for a second, two, five - it does not matter (the more, the better). The important thing is that we managed to cross the threshold. Therefore, to become stronger, take a step forward.
Thus, the exercise "bar" allows you not only to pump physical strength and endurance, but also to increase the level of concentration. The ability to focus your thoughts on the performance of a particular case will give you an advantage not only in the sports field. This is a universal ability, which is useful and simple in the performance of some cases, and if necessary, to solve the work tasks. In general, successful concentration on this or that question is already half completed.
If you work at the office, whether you want it or not, you still have to admit that working in a sitting position makes its own adjustments to health. In the absence of a proper load, the muscles contract and become trapped. Which, by the way, was said earlier, when it was narrated about the static position of the neck while working at the computer.
In this case, the exercise "bar" will be an excellent way out. In addition to the general strengthening of many muscle groups, a small load on them and the development of concentration opportunities, a person gets a great chance to stretch the muscles a little. Which, in turn, allows you to relieve tension from them. And this is important.
If you feel the need to become a figure, want to influence the waist, then the exercise "bar" here as never before. This is an excellent tool for influencing the abdominal press. If the development of the biceps and shoulder girdle goes, but this is not very noticeable, the burden on the abdominal press is quite intense.
Using the exercise "bar" you can remove the excess, as well as make the primary outlines of the press, or rather its cubes. Further - more: increasing the literacy and timing, you can achieve very good success in this direction.
Only it is necessary to remember, no matter how perfect an exercise, it can not alone change everything. Even carrying out the "bar", you need to remember about proper nutrition and stick to a certain lifestyle.
Reviews about the "bar": a general action
Before writing this article, people's feedback was studied. I would like to note that everyone who has achieved significant results in building muscle mass or simply becoming a figure, still do not forget about the exercise and regularly perform it.
Exercise "slat" for weight loss, reviews of which are positive, universal. In addition, many people emphasize the fact that after a long work with the need to use a computer, the occupation becomes a kind of salvation for the neck and the corresponding muscle groups.