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Strap: 25 options for development of body and spirit
Plank is a great static exercise for those who have not yet learned how to fully wrung out from a floor.
However, in itself this exercise is quite boring, so we decided to introduce you to as many as 25 variants of its execution, so you can diversify your workout!
1. Regular plank (on elbows)
A classic exercise with which we begin the journey through different types of straps.
Keep your back straight, follow the pelvis, look straight ahead or a little further. Keep your head up to see your feet. Keep shoulders over elbows or a little ahead. But not the back because the pelvis will go up. Squeeze the thigh to be included in the work the gluteal muscles. Breathe! Now stay in this position for as long as I can.
2. The emphasis lay
Starting position – upper position during push-UPS, hands in suspense, as if now ready to start to do push-UPS. Hold your hands vertically. For many beginners this option is simpler because of the lesser inclination of the body.
3. Side plank
Plank with rotation of the body, keep the supporting arm vertically on the bottom. Pull the pelvis up. Keep free hand on hip or vertically.
4. Jumping in the strap
Start in a basic position on the elbows. Feet put together first, and then repel them and spread them a little wider than shoulder width, the next jump return them back.
5. Spider-man
Start in the top position. Bend your right leg and pull the knee to the right shoulder. The hip turns to the side, leg bent at 90 degrees. When the leg is in motion, look back in her direction to experience the work of the core muscles. Repeat with the other leg.
6. The transition from plank to focus are
Start in classic position. Tear off the right hand from the floor, put the brush where there was an elbow (even under leverage) and squeezed up to the top point. Fall back, one elbow after the other and repeat the exercise with the other hand.
7. Side plank with foot touch hand
Great exercise for balance, also trains back and chest.
Start at the side of the rack on the elbow, hand pointing vertically. The top leg remains straight, do a forward swing and up while the top hand trying to reach out to the toe.
8. Side plank with knee touch elbow
Position the side stand on my elbow. The top hand clasped behind his head, elbow looks straight up. Knee upper legs try to reach the elbow.
9. Strap Tom cruise (the Mission Impossible)
Start at the top position. Slowly put arms and legs as wide as possible. Lower the body down and seem to hover above the ground.
10. Moving the emphasis lying
Start at the top position. Take a step in the direction of both hand and foot, then the other arm and leg and return to starting position. Follow the pelvis as in the exercise and tries to ride up top.
11. Traction in the emphasis lying
Beginning at the top with dumbbells. Keep your muscles in tension, lift alternately arms up, elbows when lifting hold closer to the body.
12. Jumping to the side in emphasis lying
The initial position is either on the elbows or at the top, as you prefer. Squeeze your legs together and do jumping from side to side.
13. My burpees, push-UPS
Start at the top. Hold your hands vertically. Jump pull your knees to your chest and then return to the starting position.
14. Plank on one leg
Classic strap on one leg. Hold for time and repeat with the other leg.
15. Strap on one arm
Classic plank on one elbow. The second hand keep along the body.
16. Strap on one foot and one hand
The combination of the two previous exercises. Lock the hips and look at some object, to maintain a balance.
17. The push-up position with the support feet on the wall
Resting his hands on the floor, slowly walk up the wall. Stop when body is parallel to the floor and hold.
18. Biases in the strap
Start in classic position. Tilt the pelvis and hips touch the ground at the sides.
19. Leg lifts in plank (alternately)
Option strap, with emphasis on one foot.
Start in classic position, when raising the leg keep it straight and foot flexed. Then tap the floor with the toe and quickly lift it up again. Do this exercise several times and change the leg.
20. Rainbow
Take a light dumbbell. Start in a classical lateral position, attach the arm to the side until it reaches the top. Do this exercise several times and change arm.
21. Reverse plank
Sit with legs extended and arms lean on the sides of the torso. Raise your hips and push your pelvis and straighten up.
22. Slides back and forth in the bar
Pushes toes to move the shoulders forward and backward. Follow the core muscles not to SAG.
23. Running in a rest position
Start at the top position. Hold the hand vertically and alternately tighten the legs to the chest as quickly as possible. Do not let the pelvis go up.
24. Touch the feet with your hand in the strap (one)
Start in classic position. Keep the legs straight and try to touch the hand of the sock. Do this exercise several times and change the leg.
Also interesting: the buns at home — a set of 5 exercises
The main mistakes that prevent you to build muscle
25. Cross-race in focus
Start at the top position. Rotate the leg while driving, try to the right knee to touch left elbow and Vice versa.published
Source: workout.su/articles/674
However, in itself this exercise is quite boring, so we decided to introduce you to as many as 25 variants of its execution, so you can diversify your workout!
1. Regular plank (on elbows)
A classic exercise with which we begin the journey through different types of straps.
Keep your back straight, follow the pelvis, look straight ahead or a little further. Keep your head up to see your feet. Keep shoulders over elbows or a little ahead. But not the back because the pelvis will go up. Squeeze the thigh to be included in the work the gluteal muscles. Breathe! Now stay in this position for as long as I can.
2. The emphasis lay
Starting position – upper position during push-UPS, hands in suspense, as if now ready to start to do push-UPS. Hold your hands vertically. For many beginners this option is simpler because of the lesser inclination of the body.
3. Side plank
Plank with rotation of the body, keep the supporting arm vertically on the bottom. Pull the pelvis up. Keep free hand on hip or vertically.
4. Jumping in the strap
Start in a basic position on the elbows. Feet put together first, and then repel them and spread them a little wider than shoulder width, the next jump return them back.
5. Spider-man
Start in the top position. Bend your right leg and pull the knee to the right shoulder. The hip turns to the side, leg bent at 90 degrees. When the leg is in motion, look back in her direction to experience the work of the core muscles. Repeat with the other leg.
6. The transition from plank to focus are
Start in classic position. Tear off the right hand from the floor, put the brush where there was an elbow (even under leverage) and squeezed up to the top point. Fall back, one elbow after the other and repeat the exercise with the other hand.
7. Side plank with foot touch hand
Great exercise for balance, also trains back and chest.
Start at the side of the rack on the elbow, hand pointing vertically. The top leg remains straight, do a forward swing and up while the top hand trying to reach out to the toe.
8. Side plank with knee touch elbow
Position the side stand on my elbow. The top hand clasped behind his head, elbow looks straight up. Knee upper legs try to reach the elbow.
9. Strap Tom cruise (the Mission Impossible)
Start at the top position. Slowly put arms and legs as wide as possible. Lower the body down and seem to hover above the ground.
10. Moving the emphasis lying
Start at the top position. Take a step in the direction of both hand and foot, then the other arm and leg and return to starting position. Follow the pelvis as in the exercise and tries to ride up top.
11. Traction in the emphasis lying
Beginning at the top with dumbbells. Keep your muscles in tension, lift alternately arms up, elbows when lifting hold closer to the body.
12. Jumping to the side in emphasis lying
The initial position is either on the elbows or at the top, as you prefer. Squeeze your legs together and do jumping from side to side.
13. My burpees, push-UPS
Start at the top. Hold your hands vertically. Jump pull your knees to your chest and then return to the starting position.
14. Plank on one leg
Classic strap on one leg. Hold for time and repeat with the other leg.
15. Strap on one arm
Classic plank on one elbow. The second hand keep along the body.
16. Strap on one foot and one hand
The combination of the two previous exercises. Lock the hips and look at some object, to maintain a balance.
17. The push-up position with the support feet on the wall
Resting his hands on the floor, slowly walk up the wall. Stop when body is parallel to the floor and hold.
18. Biases in the strap
Start in classic position. Tilt the pelvis and hips touch the ground at the sides.
19. Leg lifts in plank (alternately)
Option strap, with emphasis on one foot.
Start in classic position, when raising the leg keep it straight and foot flexed. Then tap the floor with the toe and quickly lift it up again. Do this exercise several times and change the leg.
20. Rainbow
Take a light dumbbell. Start in a classical lateral position, attach the arm to the side until it reaches the top. Do this exercise several times and change arm.
21. Reverse plank
Sit with legs extended and arms lean on the sides of the torso. Raise your hips and push your pelvis and straighten up.
22. Slides back and forth in the bar
Pushes toes to move the shoulders forward and backward. Follow the core muscles not to SAG.
23. Running in a rest position
Start at the top position. Hold the hand vertically and alternately tighten the legs to the chest as quickly as possible. Do not let the pelvis go up.
24. Touch the feet with your hand in the strap (one)
Start in classic position. Keep the legs straight and try to touch the hand of the sock. Do this exercise several times and change the leg.
Also interesting: the buns at home — a set of 5 exercises
The main mistakes that prevent you to build muscle
25. Cross-race in focus
Start at the top position. Rotate the leg while driving, try to the right knee to touch left elbow and Vice versa.published
Source: workout.su/articles/674
