Exercise strap for the press and slimming

Among the great variety of sports exercises available forperformance at home, it is worth highlighting the "bar": it is suitable even for those who have a lot of excess weight and want to quickly tighten the stomach, and strengthen the muscles.

Exercise strap for the press: what is the essence and use ^

Not everyone has the opportunity to go to the gym in order to get rid of pounds and strengthen the abdominal muscles, but with the exercise bar it can be done at home, and pretty quickly. The whole secret is that it uses several muscle groups at once, that's why it is possible not only to get an elastic press, but also to reduce the volumes of some parts of the body.

Exercise bar: what muscles work

It is worth noting that the exercise "keep the bar" allows you to use not only the muscles of the shoulder girdle and stomach, but the whole body: when it "hangs" in the air for a few minutes it tenses, thus strengthening the hands, feetand back, because they have the greatest load.

There are several options for the exercise bar:

• Side bar: it is performed to strengthen the lateral muscles of the back and abdomen;
• Reverse plank: it involves more dorsal muscles;
• The simplest bar in which a person faces the floor. It is from him that beginners should begin. Despite the lightness, it gives a load on all muscle groups, so the stomach, back, arms, legs and buttocks will not be left without attention.

Plank exercise: benefit and harm

To appreciate the full benefit, it is necessary to understand what the bar gives:

• It positively affects biceps, triceps, deltoid muscles, back muscles, hips and buttocks;
• The circulation of tissues increases, due to which cellulite passes;
• When the oblique and lateral muscles are strengthened, the stomach is tightened;
• People with a twisted backbone can do an exercise for the back of the bar, and in the shortest possible time to improve their posture.

There are no harmful qualities in this case, but there is one small drawback: even when carrying out the whole set of exercises the bar, one can not achieve the appearance of cubes on the abdomen, tk.this requires stricter strength training.

Plank Exercise: Contraindications

Before you begin to exercise weight loss plank, you should read the contraindications in which the training will have to be postponed:

• Elevated body temperature;
• Abdominal pain;
• Dizziness;
• Hypertension.

Exercise bar: how to do it ^

How to perform the bar

exercise One of the important features of the exercise bar for men and women is that it can be done anywhere on a flat floor, orthe same with the use of a sports ball - it is important only to observe certain rules:

• In a classic rack it is allowed to lift hands and feet in turn;
• In the side lath only the upper leg rises.

It's best to begin with the most ordinary bar( classical):

• We fall down on the floor face down, we focus on the socks and forearms. The latter should be placed under the shoulders;
• We go up, stay for 1-2 minutes and go down.

You can complicate the task by going to the exercise side panel:

• From the lying on the side we rest on the arm bent at the elbow, as well as the side of the foot;
• We put the other hand on the hips;
• "Hanging" this way for 1-2 minutes.

The most difficult option is to exercise the reverse bar.

It can be performed both with weights and without them, and by its principles it resembles a simple "lying down", only on the reverse side:

• We lie with our backs to the floor, we rest against it with the palms and the heels;
• Keep your back straight, your head is slightly tilted forward.

After all three exercises are performed perfectly, you can go to the use of the fitball, which will have to be based on the floor: it develops coordination and allows you to increase the load on all muscle groups. Without prior preparation, this method should not be used.

Exercise bar: how many do the approaches

At the initial stage, two or three approaches a day are enough, but how important it is to keep the bar: for those who started it just recently, it takes 1-2 minutes 2-3 timesper day, but gradually the number of approaches and time can be increased, based on their physical capabilities.

Exercise bar: reviews, results before and after ^

Already a month after the start of regular classes, anyone can see the effectiveness of the exercise bar:

• Buttocks become more elastic;
• Tightening of the stomach;
• Weight decreases;
• Improves posture, relief of the back and legs;
• Strengthens the muscles of the legs and hands, increases their tone.

Exercise bar: effect, feedback from our readers

Galina, 33 years old:

"For a long time after giving birth, I could not take my stomach away. This exercise was recommended to me by my sister.it helped to get rid of her fat folds a few years ago. I was surprised, but it really helps: in just a couple of months my tummy has become perfectly even, and now I can not be said for myself that I am the mother of two children! "

Margarita, 28 years old:

" The action reminds me of the press, only in the first case the muscles are activated during intensive movements, and in the second one they are shortened in case of a delay in one place. Personally, it helped me to get rid of the fat folds on my stomach in 3 weeks, but I also sat on a protein diet »

Olga, 30 years old:

« At first I had a hard time doing even the simplest bar, because I was not used to anyphysical loads in general. For a week I mastered everything, and now I can confidently switch to the use of fitball - they say, with it the effect of exercise is better »